Blueberries are one of the more than 1,300 species belonging to the Ericaceae plant family, which also includes cranberries, huckleberries and lingonberries. The "Highbush" and "Lowbush" varieties are most commonly found in U.S. grocery stores, but more than 30 species of blueberries are cultivated or grown in the wild. Hundreds of cultivated grape varieties constitute the world’s leading fruit crop, according to “The Encyclopedia of Healing Foods.” These many varieties belong to three main species — North American grapes, European grapes and French hybrids. Both blueberries and grapes are nutrient-dense and rich in antioxidants.
Blueberry Nutrition
One 3.5 oz serving of blueberries, which amounts to about 2/3 of a cup, contains 57 calories and 2.4 g of dietary fiber, qualifying it as a low-calorie, high-fiber food. The same serving contains 0.7 g of protein, 0.3 g of fat and 14.5 g of carbohydrates, of which 9.9 g are natural sugars. Blueberries are a good source of vitamin E, manganese and riboflavin, a very good source of vitamin C and an excellent source of antioxidants. In tests conducted at the USDA Human Nutrition Research Center on Aging at Tufts University, blueberries rated the highest in antioxidant capability — beating out 60 other fruits and vegetables tested.
Blueberry Health Benefits
Blueberries’ soluble fiber content helps to lower LDL cholesterol levels, while their insoluble fiber adds bulk to stool and eases its passage. The fruit is a traditional remedy for constipation and diarrhea. It also contains tannins, which firm up loose stool. Like cranberries, blueberries promote urinary tract health by diminishing the ability of infection-causing bacteria to adhere to the tract. Their powerful antioxidants work to neutralize cell-damaging free radicals, the unstable molecules associated with conditions such as cancer, Alzheimer’s disease and cardiovascular disease. Regular consumption of blueberries has been shown to protect the brain from oxidative stress, reduce the effects of Alzheimer’s disease and protect against the development of cataracts and glaucoma.
Grape Nutrition
One 3.5-oz serving, or about 2/3 of a cup, of Thompson seedless grapes contains 69 calories, 1 g of dietary fiber, 0.7 g of protein, 0.2 g of fat and 18.1 g of carbohydrates, of which 15.5 g are natural sugars. All grape seeds are edible, and consuming them enhances the fruit’s nutrition. Grapes are good sources of vitamins C and B-6, potassium, thiamine and riboflavin, very good sources of manganese and excellent sources of flavonoids and the antioxidant resveratrol. Darker colored grapes have higher concentrations of flavonoids. The antioxidant content of concord grapes compares to that of blueberries, and concord grape juice has four times more antioxidant power than orange, grapefruit and tomato juice.
Grape Health Benefits
The flavonoids contained in grape seeds, called procyanolic oligomers, are very potent antioxidants that have the power to reverse atherosclerosis — a thickening of arterial walls that results from cholesterol buildup. It’s thought that these flavonoids, which are also present in grape juice and wine, provide the explanation behind the “French paradox.” Although the standard French diet is high in cholesterol and saturated fat, the French have lower incidences of heart disease than Americans — most likely because they also regularly consume wine and grapes. The resveratrol contained in grapes' skin and flesh is thought to possess anticancer and anti-inflammatory effects in addition to helping reduce arterial plaque accumulation.
References
- “The Encyclopedia of Healing Foods”; Michael Murray, N.D., et al.; 2005
- “The Color Code”; James A. Joseph, Ph.D., et al.; 2002
- “Wellness Foods A to Z”; Sheldon Margen, M.D., et al.; 2002
- “The Berry Bible”; Janie Hibler; 2004
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