They say that good things come in small packages. That is especially true for the blueberry. This fruit has been touted as a superfood, an antioxidant powerhouse and a disease fighter, with good reason. In addition to being low-calorie and high in dietary fiber, blueberries are rich in vitamin C and phytonutrients beneficial for cardiovascular health, cancer prevention, as well as vision, brain and digestive health. Blueberries are shrub fruits and belong to the Ericaceae family (as do cranberries and bilberries).
Blueberries: A Whole Bunch of Antioxidants
In a Tufts University study, nearly 60 fruits and vegetables were analyzed to measure their antioxidant capability. Blueberries were rated among the highest. This means they are powerful free-radical destroyers, which are charged molecules (from many sources, such as pollution) that, when combined with oxygen, may attack the body's cells and cause cellular damage. This free-radical damage can contribute to the development of heart disease, cancer, macular degeneration and cognitive decline.
Heart Health and Cancer Prevention
Blueberries contain the class of antioxidant phytonutrients (chemical nutrients found in plant foods) called anthocyanidins. They are responsible for the fruit's blue-red hue. Blueberries offer 38 percent more anthocyanins than red wine (well known for its cardio-protective benefits). Antioxidants and phytonutrients protect the heart by helping to prevent LDL (bad) cholesterol from oxidizing and forming hard plaque on artery walls as well as supporting the integrity of the vascular system.
The nutrients found in blueberries may help reduce the risk of developing colon and ovarian cancer. Phenolic compounds (another phytochemical found in blue/purple vegetables and fruits) inhibit the rapid growth of cancer cells and work to destroy cancer cells in the colon. Blueberries also contain a flavonoid phytonutrient called kaempferol. Women who eat more kaempferol-rich foods have a 40 percent lower risk of developing ovarian cancer than those that with the lowest intake of kaempferol-rich foods. Non-herbal tea, onions, kale and spinach are other examples of kaempferol-rich foods.
Eye, Brain and Digestive Health
According to a study published in the Archives of Ophthalmology, it is not carrots that offer the most protection against vision loss. Fruits are more protective. Eating three or more servings of fruit each day may lower the risk of developing age-related macular degeneration (ARMD) by 36 percent, compared to those that consume less than two servings daily.
Blueberry-rich diets also dramatically improve motor skills and the learning capacity of older animals in research studies. Therefore, nutrients found in blueberries may help preserve cognitive function and improve working memory in humans. Because blueberries are rich in antioxidants, they offer protection of brain cells from oxidative stress, which can exacerbate the effects of age-related cognitive decline.
Blueberries are rich in dietary fiber (both soluble and insoluble), both may help alleviate constipation and aid in digestive health. They contain tannins, which help "cleanse" the colon (tannins have an astringent effect), and, like cranberries, offer compounds that prevent urinary tract infections (UTIs). Blueberries fight against the bacteria that causes most UTIs.
References
- Tufts University Health and Nutrition Letter; Researching a Blueberry/Brain Power Connection; March 2001
- Journal of the American Dietetic Association; Phytochemicals: guardians of our health; W Craig; 1997
- The Whole Foods Encyclopedia; Rebecca Woods; 1988
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