Something healthy, something blue

Blueberries are chockfull
of nutritional health benefits.
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Blueberries are bursting with nutrition and flavor! This fruit is a good source of dietary fiber, manganese, vitamins C and K and is very low in sodium, saturated fat, and cholesterol. Blueberries are at their best from May through October when they are in season. When consumed, these delectable little berries pack a powerful punch in terms of health benefits, which include prevention of neurodegenerative diseases, cardiovascular disease, cancer, obesity, and improved eyesight.

Antioxidant Activity [1]
Our body cells use oxygen, which naturally produce free radicals (or by-products) which can damage cell membranes and DNA through oxidative stress. The damage leads to many of the dysfunctions and diseases associated with aging. Antioxidants are molecules that prevent or slow oxidative damage to the body. They act as free radical scavengers and prevent and repair damage done by free radicals.

Blueberries contain several antioxidants, which include vitamins C and E, anthocyanin (the blue pigment, which is a flavonoid or plant metabolite), phenolics (anti-inflammatory agents), and resveratrol (provides extensive health and anti-aging benefits).

Blueberries have antioxidants
that help keep the body healthy.
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Studies have shown that in comparison with 40 other fruits and vegetables, blueberries rank the highest in disease-fighting antioxidants. Using the oxygen radical absorbance capacity (ORAC), a standard of measure developed to quantify the antioxidant capacity of foods, it has been determined that 3.5 oz of fresh blueberries (less than half a cup) is equivalent to the antioxidant capacity of 5 servings of select fruits and vegetables. In addition, the antioxidant capacity of blueberries does not diminish in storage; in fact, more specifically, after storage there is a slight increase in the anthocyanin level in the highbush blueberries.

Benefits of Blueberries [2][3][4][5]
Research has shown that blueberries, when incorporated into the diet, contribute to a wide range of anti-aging effects:

Increased memory and better performance in motor skills- Studies have shown that people who ate a cup of blueberries a day performed 5–6% better on motor skills tests than the control group. In animal models, blueberry-fed mice performed better than the control groups in motor behavioral learning and memory, along with increased exploratory behavior. When their brains were further examined, there was a marked decrease in oxidative stress in two regions of the brain and better retention of signal-transmitting neurons compared with control mice. This data could help the more than 30% of Americans, who by the year 2050, will be over 65 and will have decreased cognitive and motor function, which typically accompanies advanced age.

Reduced eyestrain and improved eyesight-A recent study in Japan reported the benefits of blueberries to help vision. The results indicated that blueberry consumption reduced eyestrain and improved weak eyesight. It is thought that anthocyanin is responsible for the improvement. The leading newspaper in Japan, Asahi Shimbun, published an editorial cartoon encouraging office workers to incorporate blueberries into their diets. The Japanese buy small vials of blueberry juice for ingestion purposes to obtain the health benefits.

Prevention of urinary tract infections (UTIs)-To prevent urinary tract infections, drink blueberry juice. Blueberries serve as a Teflon-like coating that keeps bacteria from adhering to the walls of the urinary tract. The effect is due to specific compounds, proanthocyanidins, which inhibit adherence of E. coli to uroepithelial cells.

Neuroprotective features-Studies on animal models found evidence that indicates a diet supplemented with blueberries may actually protect the brain. Blueberries reduce the extent of ischemic brain damage due to stroke (ischemia is a restriction in blood supply, typically due to factors in the blood vessels, with resultant damage or dysfunction of tissue). The fruit also protects the brain against a number of neurodegenerative processes such as those associated with Alzheimer's disease.

Spotlight on Blueberries
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Lower blood pressure, protects arteries- Valio, Finland's largest dairy group, launched Evolus, a blueberry milk product, which is the first blood-pressure lowering food product in Europe. It has been the subject of scientific studies, including one by the Finnish National Public Health Institute. In addition, research has shown that moderate consumption of anthocyanin products is associated with a lower risk of cardiovascular disease.

Cancer prevention and anti-inflammatory-Consuming blueberries decreases the risk of many types of cancers. Compounds in blueberries provide cancer chemopreventive activity. Flavonoids, phenolics, and resveratrol are among the antioxidants in blueberries that help lower the incidence of mortality risk from breast, prostate, and endometrial cancers. The fruit also provides anti-inflammatory effects, which reduces pain and the risk of developing chronic diseases. It also enhances the immune system.

Lowers cholesterol and blood lipid levels-Compounds in blueberries have "the potential to be developed into a nutraceutical for lowering cholesterol, particularly for those who do not respond well to conventional drugs." Researchers from the USDA's Agricultural Research Service (ARS) report that a compound in blueberries could be a "potent weapon in the battle against obesity and heart disease through its cholesterol-reducing potential."

Blueberries can be incorporated into
a wide range of menu preparations.
Photo credit: Click here

Ways to enjoy the blueness
There are several ways to enjoy blueberries. You can snack on them from the carton, top yogurt and cereals, stuff meats and fish, bake them in cakes and pies, and enjoy them in tea and flavored drinks. They make a great addition to breakfast, lunch, dinner, or snacks. Dr. Oz has a special blueberry recipe to help keep your brain power, mood, and energy level at a high. You can also enjoy the beneficial power of the blueness of the blueberry through the many drinks available on the market today.

Blueberries are a popular treat and are becoming more in demand as research discloses their health and nutritional benefits. They are showing up more and more in specialty food products because of their nutritional value. Nature has provided us with this tasty healer that not only satisfies our sweet tooth but also provides us with extensive health benefits. Blueberries are a great example of the healing power of nature as they prevent illnesses and diseases and as they help the body to maintain itself in a healthy and natural way.