Blueberries are one of the best fruits for protecting against cancer and heart disease. There are also known to aid in bone strength, skin health, mental health, blood pressure and the management of diabetes. They’re also known as an antioxidant.

Growing Blueberries

Blueberry bushes are most frequently planted in long rows. Bush heights range from 6 to 12 feet. White blossoms pollinated by bees grow into beautiful blueberries. The best way to obtain fresh blueberries is of course picking your own. However, if you don’t have the extra time and choose to purchase from your local grocery store keep the following in mind:

• Choose clear clamshell packaging containers
• Ensure they are fully labeled with details about where they were grown and packed
• The packing plant should store the packaged blueberries in a refrigerated environment until they reach the produce market or grocery store

How to Eat Blueberries

Blueberries can be eaten fresh on their own or many other ways. Try adding blueberries as a favorite cereal topping, in yogurt, on pancakes, or even ice cream. Blueberries make a great smoothie ingredient, a great way to start off your day. Blueberries can also be added to a fresh salad and as a baking ingredient. A fun way to eat blueberries is blending them into a fresh syrup to pour on your favorite dessert or waffles.

Nutritional Information

1 cup of fresh blueberries contains:

• 84 calories
• 1.1 grams of protein
• 0.0 grams of cholesterol
• 0.49 grams of fat
• 3.6 grams of dietary fiber
• 21.45 grams of carbohydrates
• 14.74 grams of total sugars
• 5 % of daily vitamin B6
• 24% of daily vitamin C
• 36% of daily vitamin K
• 9 milligrams each of calcium, magnesium and folate
• 0.41 milligrams of iron
• 114 milligrams of potassium
• 18 milligrams of phosphorus
• 1 milligram of sodium
• 0.24 milligrams of zinc

Blueberries also contain beta-carotene, vitamin A & E, and phenolic compounds.

Along with blueberries, pomegranates are a very healthy fruit. Although for some they may a bit of work to reach the succulent juicy jewels that are encompassed by the tough exterior casing. Pomegranates are full of antioxidants.

Ways to Eat Pomegranates

The best way to eat this fruit is in its natural fresh state. Adding them to salads creates a delicious meal. Another alternative is freezing the seeds and then adding them to smoothies.

A very popular way to utilize pomegranates is to juice them. Making your own juice eliminates the addition of other ingredients like sugars and sodium that would be found in pre bottled juices.

Planting Pomegranate

Pomegranates are grown on a variety of pomegranate trees. Some varieties are:

• Yummy Pink Sweet
• Wonderful
• Eversweet

These trees grow quite large and require full sun. It takes 5 or 6 years for some trees to mature and produce large quantities of this delicious fruit.

Important Note

Pomegranates are toxic to dogs, do not feed to your fur babies.

Nutritional Information

Pomegranates contain:

• Fiber (the white seeds)
• Vitamin C ( 48% of the recommended daily intake)
• Potassium
• A full pomegranate contains 234 calories

Health Benefits

Pomegranates are known to help reduce inflammation in the body and aid in repairing free radical damage.

Fresh sweet potatoes are an incredibly delicious vegetable full of fiber, vitamins and minerals. Sweet potatoes are also an antioxidant food and contain a high amount of beta-carotene. Once consumed beta-carotene converts to vitamin A. Adding olive oil increases absorption of beta-carotene.

Health Benefits

Eating sweet potatoes improves digestion and promotes good gut health and they contain soluble and insoluble fiber. These two forms of fiber work together adding bulk and water which aids in elimination. These fibers also keep the lining of your intestine healthy. This is a great benefit to protect against colon cancer. Sweet potatoes are also good for your vision due to their rich content of beta-carotene. Studies have shown that consuming sweet potatoes improves brain health. Sweet potatoes also contribute to a healthy immune system.

How to Incorporate Sweet Potatoes Into Your Diet

Sweet potatoes are very versatile. There are several ways these delicious vegetables can be consumed.

• Baked
• French Fries
• Sweet potato chips
• Mashed
• Roasted
• Made into a hash
• Spiralized

There are also many recipes using sweet potatoes as a main ingredient. The sky's the limit with this highly nutritious food.

Nutritional Information

1 cup of baked sweet potato contains:

• 180 calories
• 4 grams of protein
• 6.6 grams of fiber
• Vitamins A, C, B6
• Manganese
• Potassium
• Pantothenic acid
• Niacin

Dark green vegetables are highly recommended by most nutritionists. Kale is the king of superfoods. It belongs to the cabbage family and is one of the most nutritious foods on the planet.

Health Benefits

Kale is extremely high in antioxidants as it contains Quercetin and Kaempferol. Reducing oxidative damage aids in a slower aging process and may protect against certain diseases and cancer. Kale is also a great food for reducing inflammation, lowering blood pressure and protecting the heart. Kale can also help in lowering cholesterol. Kale is the perfect food to consume during a weight loss program as it is very low in calories and very high in nutrients and vitamins.

Growing Kale in the Garden is Easy

Kale is relatively easy to grow in the garden or a container. Always plant kale with colorful flowers which attract bees as cabbage worms can hinder the success of the kale growth.

Ways to Consume Kale

Kale is a delicious addition to any salad. Its rich green color makes a salad very appetizing. Kale chips are a tasty snack. You simply add a bit of olive oil, salt and bake it in the oven until the kale is dry. Kale makes a very nutritional smoothie. It's a great way to incorporate greens into your diet.

Nutritional Information

1 cup of raw kale provides:

• 33 Calories
• 6 grams of carbs
• 3 grams of protein
• Omega 3 fatty acids
• 206% of the daily value of Vitamin A
• 684% of the daily value of Vitamin K
• 134% of the daily value of Vitamin C
• 9 % of the daily value of Vitamin B6
• Vitamin B1, B2 and B3
• Potassium
• Manganese
• Calcium
• Magnesium
• Iron
• Phosphorus

MIKE ‘THE ARCHITECT’ KIM, D.O.

The Architect is the head doctor and the leader of The BrickHouse Research and Development Team. He has been in the supplement industry developing formulas for many companies before joining the BHN team, and consistently studies the latest ingredients to bring the best nutrition the world has to offer to our products. His number one goal is health for you, your family, and for your future generations. The Architect lives the life he preaches to everyone. When he's not developing nutritional products you can often find him enjoying a fresh round of golf or laying the smack down in the weight room.