Repeatedly ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings is none other than Blueberries. Blueberries are an excellent source of vitamins C and K, manganese and a good source of dietary fiber. Blueberries are among the fruits highest in antioxidant power, largely due to their many phytochemicals:
- Anthocyanins, catechins, quercetin, kaempferol and other flavonoids
- Ellagitannins and ellagic acid
- Pterostilbene and resveratrol
Why Rated as No. 1?
Good for Heart
A study in 2012 of 93,000 women found that participants who ate three or more portions of blueberries and strawberries a week had a 32% lower risk of a heart attack compared with those who ate berries once a month or less. According to a new significant study led by Dr. Eric Rimm, associate professor at the Harvard School of Public Health and Harvard Medical School, Diet that include a higher intake of blueberries and strawberries, the better. Women who ate the fewest blueberries and strawberries were at increased risk of heart attack. Those who ate the most were 34% less likely to have suffered a heart attack than were women who ate the least of these fruits. Daily blueberry consumption may reduce blood pressure and arterial stiffness, which may be due, in part, to increased nitric oxide production.
Delays Aging
Blueberries, along with other colourful fruits and vegetables, contain high levels of antioxidants. These compounds help to mop up damaging oxygen free radicals in the blood, which can damage cell membranes and DNA through a process known as oxidative stress. Free radicals cause many of the physical signs of ageing.
Boost Concentration and Memory
Anthocyanin, which gives the blueberries their strong purple colour, appears to protect the neurons in the brain. In one study, 47 adults aged 68 years and older with MCI were randomly allocated to consume a freeze-dried blueberry powder equivalent to a cup of blueberries or a placebo powder once a day for 16 weeks. The researchers carried out pre- and postintervention cognitive tests on all participants and brain imaging in a subset. “There was improvement in cognitive performance and brain function in those who had the blueberry powder compared with those who took the placebo,” Dr Krikorian the lead researcher, PhD from University of Cincinnati Academic Health Center, in Ohio. reported. The cognitive tests included a verbal list–learning task, a simple paper-and-pencil line drawing motor task, a visual-spatial memory task that involved nonverbal information, and a semantic access task. In the blueberry group, there was a significant 72% improvement in semantic access and a 13% improvement in visual-spatial memory.
Prevent Bladder Infections
Researchers at Rutgers University in New Jersey have identified a compound in blueberries that promotes urinary tract health and reduces the risk of infection. It appears to work by preventing bacteria from adhering to the cells that line the walls of the urinary tract. In a new study in The Journal of Biological Chemistry, scientists from Washington University School of Medicine in St. Louis found that the foods we eat—or rather, the small molecules created when we digest food—as well as the acidity of our urine, influence how well bacteria can or cannot grow in our urinary tracts. The goal of the study was to learn how the body kills a strain of bacteria called Escherichia coli (E. coli), the most common cause of urinary tract infections (UTIs), since wide use of antibiotics is contributing to bacterial resistance. While generally antioxidants work by scavenging free radicals in the body to prevent them from causing cell damage, polyphenols work a different way here. They’re actually converted in the gut into those dietary compounds that help bind iron in the urine, keeping it from fueling bacterial growth. Blueberries are top sources of polyphenols.
Idle for Diarrhoea
In Sweden, dried blueberries are used to treat childhood diarrhoea. Anthocyanoside compounds are believed to kill the E. Coli bacteria, which is sometimes linked to the infection. While most berries should be avoided during diarrhea, blueberries are a source of the soluble fiber pectin and which act as an astringent, making them one of the best foods to eat for diarrhea. They’ve also an excellent source of antioxidants- perfect for a speedy recovery.
Breast Cancer Prevention
A good deal of research is focused on the cancer prevention potential of Wild Blueberry compounds. Researchers investigating breast cancer include Lynn Adams, Ph.D. and her team at Beckman Research Institute of City of Hope, Duarte, CA, have demonstrated the potential of blueberries to inhibit the growth of Triple Negative Breast Center (TNBC), a particularly aggressive and hard to treat form of breast cancer. Blueberries are a rich source of anthocyanins, including various delphinidins, malvidins, petunidins, cyanidins and peonidins. Blueberries also contain resveratrol, pterostilbene, catechin, epicatechin, kaempferol, quercetin, p-coumaric acid, p-hydroxybenzoic acid, chlorogenic acid, gallic acid, and ursolic acid, all of which have been reported to have anti-cancer properties. Delphinidin, an anthocyanin found in blueberries, has been shown to block epidermal growth factor receptor (EGFR) signaling in breast cancer cells (EGFR is expressed at high levels in at least 30% of breast cancers and is associated with a poor prognosis). Blueberry extract has been shown to exhibit antitumor activity against triple negative (ER-/PR-/HER2-) breast cancer cells and reduce their metastatic potential. Blueberry was found to inhibit cell proliferation in triple negative cells with no effect on normal breast cells in one study.
Bone Builder
The iron, phosphorous, calcium, magnesium, manganese, zinc and vitamin K in blueberries all contribute to building and maintaining bone structure and strength. Iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints. Low intakes of vitamin K have been associated with a higher risk for bone fracture, while adequate vitamin K intakes improve calcium absorption and may reduce calcium loss.
Handling Diabetes
Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of blueberries contributes 3.6 grams of fiber. The Dietary Guidelines for Americans recommends 21-25 grams of fiber per day for women and 30-38 grams per day for men. A large cohort study published in the BMJ in 2013 suggested that certain fruits – but not juices – may reduce the risk of type 2 diabetes in adults. Over the course of the study, 6.5% of the participants developed diabetes, but the researchers found that consuming three servings per week of blueberries, grapes, raisins, apples or pears reduced the risk of type 2 diabetes by 7%.
Idle for Optimum mental health
Population-based studies have shown that consumption of blueberries can reduce the risk of cognitive decline as well as Parkinson’s disease – a neurodegenerative disorder resulting from cell death in parts of the brain. Studies have also revealed that in addition to reducing the risk of cognitive damage, blueberries can also improve short-term memory loss and motor coordination.
Aiding Weight loss
Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a “bulking agent” in the digestive system. High fiber foods increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake. One cup of blueberries has only 80 calories. Based on a 2,000-calorie diet, you also get 15 percent of your daily value, or DV, of dietary fiber and 30 percent of vitamin C. Other berries are also calorie frugal: A cup of sliced strawberries gives you 50 calories, and the same portion of blackberries and raspberries gives you only 60 calories.
Note: The antioxidant properties of blueberries have been shown to be reduced when eaten with milk, suggesting that the best way to gain maximum benefits from blueberries and other fruits eaten for their polyphenol content is to consume them either one hour before or two hours after protein is consumed.
