Blueberries are packed with beneficial nutrients improved memory, better gastrointestinal function and cancer prevention, according to the Highbush Blueberry Council. A study in the 2010 "Journal of Agriculture and Food Chemistry" led by researcher Robert Krikorian reported that blueberries may help protect against dementia.
Vitamins
One cup of blueberries provides 14.1 mg of vitamin C, or approximately 30 percent of the daily value for vitamin C, according to the U.S. Department of Agriculture's Nutrient Data Lab. Vitamin C is important for immune function, healing and collagen formation within the body. Vitamin C also improves iron absorption. Blueberries also provide 0.83 mg per cup, or close to 10 percent of the daily value for Vitamin E, a fat soluble vitamin that acts as an antioxidant and protects cells from damage. Vitamin E plays a role in immune function, as well.
Antioxidants
The antioxidants in blueberries are known as phytonutrients, and divide into categories of anthocyanins and phenolics. Anthocyanins give blueberries their blue color. They provide structure and support to the veins in the entire vascular system, as well as neutralize free radicals in the body, which can hep prevent cancer, according to a study published in 2001 in the "Journal of Agricultural and Food Chemistry" led by researcher Mark Ehlenfeldt.
Fiber
Blueberries also contain fiber, which can help relieve both diarrhea and constipation. That's because the berries contain both soluble and insoluble fiber. Blueberries contain pectin,, which slows digestion and the absorption of sugar. That helps control blood sugar, according to "Herbs, Botanicals and Teas," by Dave Oomah. Blueberries also contain tannins, which act as astringents in the digestive system to reduce inflammation, according to the "Manual of Phytochemistry," by Dr. Mazen El-Sakka.
References
- Highbush Blueberry Council
- "Journal of Agriculture and Food Chemistry"; Blueberry Supplementation Improves Memory in Older Adults; Robert Krikorkian, et al.; 2010
- "Manual of Phytochemistry"; Mazen El-Sakka, M.D.; 2009
- U.S. Department of Agriculture: Nutrient Data Lab: Vitamin C & E
- "Journal of Agricultural and Food Chemistry"; Oxygen Radical Absorbance Capacity (ORAC) and Phenolic and Anthocyanin Concentrations in Fruit and Leaf Tissues of Highbush Blueberry; Mark Ehlenfeldt, et al.; 2001
- "Herbs, Botanicals and Teas" Dave Oomah; 1998
Member Comments