With their powerful antioxidant protection, blueberries can improve nighttime vision, promote quicker adjustment to darkness and promote faster restoration of visual clarity after exposure to glare. According to the USDA Human Nutrition Research Center on Aging, lab studies show a diet including blueberries may improve motor skills and reverse the short-term memory loss that comes with aging or age-related diseases such as Alzheimer’s. Researchers have also identified a compound in blueberries that helps to reduce the risk of infection.
1 cup fresh or frozen blueberries
2/3 cup fat-free milk
1/2 cup reduced-fat firm silken tofu (about 4 oz)
2 T raspberry spread
1 6 oz carton raspberry low-fat yogurt
Combine all ingredients in a blender; process until smooth. One serving.
Nutrition Info per serving: Cal 202; Fat 1.3g; Sat Fat 0.6g; Monounsaturated Fat 0.1g; Polyunsaturated Fat 0.3g; Protein 9.4g; Carb 38.2g; Fiber 2.3g; Cholesterol 6mg; Iron 1.6mg; Sodium 134mg; Calcium 231mg
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