Blueberries belong to the heath family along with cranberries, azaleas and rhododendrons. Blueberries contain vitamins along with a variety of plant-based nutrients called phytochemicals or phytonutrients. Phytochemicals may help prevent cancer, urinary tract infections and other conditions.
Nutritional Facts
Blueberries are among the handful of naturally blue-hued foods humans consume, explains Intelihealth.com. One cup of fresh blueberries has 3.6 g of fiber and 14 mg of vitamin C. Blueberries are also full of antioxidants, specifically a type of phytochemical called flavonoids. Phytochemicals gather near the skin of the fruit, so smaller blueberries tend to pack more antioxidant punch.
Effects
Phytochemicals guard against cataracts, urinary tract infections and prostate cancer, Harvard Health Publications explains. Blueberries also help preserve memory, reduce insulin sensitivity in people who are overweight and help lower blood pressure in prediabetic adults. Phytochemical properties in blueberries encourage blood vessels to relax and stimulate nitric oxide production, which helps keep blood pressure levels in check, according to InteliHealth. Blueberries also contain a polyphenol called resveratrol that may more commonly be associated with red wine. Resveratrol may help prevent blood clots, control cholesterol and guard against an age-related vision disorder called macular degeneration.
Expert Insight
At least one study points to the potential anti-cancer effects of eating blueberries. A review of research published in September 2005 in the "Journal of Agricultural and Food Chemistry" found that phebolic compounds like flavonoids contained in blueberries may lower the risk of colon cancer. The Lead researcher was W. Yi of the Department of Food Science and Technology, The University of Georgia in Athens.
Choosing and Preparing Blueberries
Blueberries are an excellent source of nutrition whether you eat them frozen, fresh, dried, freeze-dried or powdered. Select blueberries that are firm, dry and brightly colored. Make sure packaging allows blueberries to move freely because berries can become moldy or mushy if they are packed too tightly in a container. Wash blueberries gently just before you plan to eat them. Toss blueberries into the blender for a smoothie or use them as a topping for ice cream or cereal.
References
- MayoClinic.com; Blueberries; A Breakfast Bet; February 2010
- Harvard Medical School Center for Health and the Global Environment: Blueberries
- MedlinePlus: Phytochemicals
- Intelihealth; What Berries Can Do for You; March 2011
- MayoClinic.com; Red Wine and Resveratrol: Good for Your Heart?; March 2011
- "Journal of Agricultural and Food Chemistry"; Phenolic Compounds From Blueberries Can Inhibit Colon Cancer Cell Proliferation and Induce Apoptosis; W. Yi; September 2005
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