The antioxidant power in blueberries is unmatched by most other fruits. Blueberries are often considered a “superfood,” a food with extraordinary health benefits, due to their high content of anthocyanins -- antioxidants believed to have anti-aging effects for both fighting wrinkles and preventing cancer. The health benefits of fresh blueberries can make you question whether a blueberry supplement would suffice as part of your daily routine.
Major Nutrients in Whole Berries
Like most fruits, blueberries are a low-calorie, high-fiber food. One cup of blueberries contains about 85 calories and 4 g of fiber, making them a great part of a healthy diet. A 1-cup serving has 25 percent of your recommended daily value of vitamin C, 36 percent of your vitamin K and 25 percent of your manganese. Antioxidants in blueberries include anthocyanins, chlorogenic acid and resveratrol. A whole fruit in its natural form contains numerous types of antioxidants and micronutrients that often are not measured or taken into account by supplement manufacturers. To assure wholesome nutrition, incorporate whole, fresh fruits and vegetables as a mainstay of your diet.
Supplement Contents
Most blueberry supplements contain 1 to 2 g of blueberry extract, along with a few additional herbal products. One brand of supplement contains 2 g of blueberry extract, as well as eyebright, marigold and grapeseed ingredients. Supplement labels usually do not specify the levels of vitamins or minerals present in the blueberry extract. Blueberry supplements are not regulated by the U.S. Food and Drug Administration, so you cannot ensure that a label completely represents the product’s actual contents.
Antioxidant Activity
The antioxidant content of blueberry products can be difficult to determine; no main, standardized way to label antioxidant amounts currently exists. A study published in 2010 in Polish journal "Roczniki Pantwowego Zakladu Higieny" tested seven commercial supplements for their antioxidant power. All seven products, including a few with blueberry or cranberry extract, showed antioxidant properties. A 250-mg green-tea extract product was the most potent in this experiment. More testing is required to determine the proper strength of antioxidants for humans before therapeutic dosages can be recommended.
Getting More Blueberry
Jasmin Ilkay, a writer for "Today's Dietitian," suggests adding blueberry concentrate to smoothies for extra antioxidants when fresh blueberries are no longer in season. Frozen blueberries are an excellent option outside the growing season. In the store, look for 100-percent blueberry juice -- a concentrated source of blueberry antioxidants. Whole fruit is generally the better choice, but blueberry extract supplements can serve a purpose in a healthy diet. Always consult your doctor before adding a supplement to your diet.
References
- "Today's Dietitian"; Blueberry Buzz -- Research Investigates Supplements’ Effects in Multiple Health Conditions; Jasmin Ilkay; July 2010
- LIVESTRONG.COM MyPlate; Blueberries; August 2008
- Puritan's Pride: Berry Vision with Blueberry and Eyebright
- Puritan's Pride: 100-percent Pure Blueberry Juice Concentrate
- "Roczniki Panstwowego Zakladu Higieny"; Evaluation of Selected Food Supplements Containing Antioxidants; K. Lastawska; June 2006
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