If you eat blueberries every day at every meal, or if you are just curious about the health benefits of adding blueberries to your diet, you may be want to know why some people consider blueberries the world's most healthful food. Dr. Jonny Bowden, Ph.D and clinical nutrition specialist, lists blueberries among the most healthful foods in his book, "The 150 Healthiest Foods in World." No matter what your health or fitness goals are, blueberries can provide a healthful low-calorie source of nutrition.
Brain Food
According to Dr. Jonny Bowden and Dr. James Joseph, lead scientist at the United States Department of Agriculture Human Research Center at Tufts University, blueberries can protect your brain from disease and natural aging. Blueberries contain a powerful antioxidant and anti-inflammatory compound called anthocyanin. This compound and similar antioxidants scavenge free radicals and prevent oxidative stress on your brain. Inflammation and oxidative stress are associated with every major disease, include cognitive diseases such as Parkinson's and Alzheimer's disease. Since cognitive diseases rarely can be fully reversed, it would not hurt to add blueberries to your diet if you have a family history of either disease.
Memory
Blueberries can also improve your memory as an additional benefit to your brain health. Dr. Joseph explains that the compounds in blueberries can actually improve the communication and neuron firing between your brain cells. Special polyphenol antioxidants in blueberries not only improve your existing neurons, but can actually enable your brain to grow new neurons. Dr. Jonny Bowden calls blueberries the "ultimate memory food" and explains that daily consumption of blueberries can significantly slow natural age-related cognitive decline.
Top Antioxidant Fruit
According to Oregon State University, blueberries have more antioxidant activity than any other food. The United States Department of Agriculture Human Nutrition Center found that blueberries have many active antioxidants than 40 other fruits and vegetables. Dr. Jonny Bowden explains that antioxidants and phytochemicals in blueberries work together and exhibit the most potent cumulative free-radical absorbance effect of any fruit. Specific flavonoids in blueberries can also inhibit an enzyme that promote the development of cancer cells, according to Dr. Bowden. Arguably, blueberry lovers could make the case that blueberries are the most healthy food in the world.
Further Insight
Dr. Jonny Bowden claims that all the benefits of blueberries can be had from just adding 1/2 cup of frozen or fresh blueberries to your daily diet. A 1/2 cup of blueberries is just about 42 calories, which makes them an ideal weight-loss food. The American Council on Exercise recommends blueberries if you are trying to shed pounds and inches. Blueberries are very versatile. You can eat them as a standalone fruit, toss them in the blender to make a protein smoothie or add them to unsweetened yogurt to boost the flavor.
References
- "The 150 Healthiest Foods on Earth"; Dr. Jonny Bowden; 2007
- Seattle PI: Living Well: Blueberries trigger neurons that keep the brain sharp; Bob Condor; Sep 5 2004
- Oregon State University; Berry Health Benefits Network: Health and Healing Fact Sheets, Blueberries
- American Council on Exercise: Do Negative Calorie Foods Really Exist?
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