The Blueberry Diet

Blueberries not only taste great, they're a source of vitamin C and other nutrients. Research indicates specific potential health benefits from blueberry and from individual components of blueberry, such as polyphenols. You can easily include blueberry in your diet for its healthy effects. Blueberry extract and whole-fruit supplements also are available; some are standardized for percentages of beneficial components.

Nutrition

One cup of blueberries contains about 14 mg of vitamin C---nearly 25 percent of the daily requirement for this vitamin, notes the U.S. Highbush Blueberry Council. Vitamin C is necessary for immune system function, maintaining healthy capillaries and gums, the formation of collagen and for the absorption of iron. Blueberries also are an excellent source of manganese, a mineral important in bone development and the conversion of protein, fats and carbohydrates to energy.

Antioxidant Components

Vitamin C is a potent antioxidant, and blueberry contains other antioxidants as well. For instance, polyphenols known as anthocyanins not only provide the color of blueberries, but are primarily responsible for the antioxidant activity of this fruit, according to the U.S. Highbush Blueberry Council. Antioxidants neutralize free radicals, harmful substances associated with cardiovascular disease, cancer and Alzheimer's disease.

Cardiovascular Protective Effects

More than any other type of fruit, berries---including blueberries---have substantial protective effects for the heart because of their high polyphenol content, explains an article published in the September 2010 issue of the "Journal of Nutrition." The subject study found benefits of adding blueberry to the diet of obese people with metabolic syndrome. This syndrome is a group of risk factors for cardiovascular disease and type 2 diabetes including high blood pressure, high cholesterol levels, insulin resistance and obesity. Participants consuming a freeze-dried blueberry beverage every day for eight weeks experienced a greater decrease in blood pressure and plasma-oxidized, low-density lipoprotein or LDL cholesterol than a control group did. Higher levels of plasma-oxidized LDL are associated with coronary artery disease.

Additional Benefits

Like cranberries, blueberries may inhibit bacteria from attaching to the walls of the bladder and inhibit bladder infections, according to the U.S. National Institutes of Health at its Medline Plus website. Blueberries also are high in fiber, so eating the whole fruit may help maintain normal digestive function. In addition, blueberries might help reduce blood sugar in diabetic patients, notes Medline Plus. Research published in the October 2010 issue of the "Journal of Nutrition" found that obese, non-diabetic participants with insulin resistance experienced improved insulin sensitivity when consuming bioactive components from whole blueberries.

Features

Include blueberries in your diet by eating the berries fresh and adding them to fruit salads and cereal. Blueberry muffins are a common favorite, and the berries go well in pies, cobblers, pancakes, quick breads, jam and more. For a more concentrated source of beneficial components, add a blueberry supplement standardized for anthocyanins to your diet. Consult a qualified health care provider before taking blueberry supplements in case of any contraindications or potential interactions with medication.