Blue berries, bursting in nutrients and flavor, should be considered a mainstay of every healthy diet. Take advantage of the month of June when they are at the peak – they are true-blue friends to our bodies.
One of the chief nutrients blueberries give us is antioxidants. Antioxidants neutralize free radicals, the harmful byproducts of cellular metabolism that contribute to cancer and other age-related diseases. The US Department of Agriculture tested 24 fresh fruits, 4 dried fruits, 23 vegetables, 16 herbs and spices, and 10 nuts. Blueberries scored highest in antioxidant capacity per serving. The USDA Human Nutrition Research Center on Aging in Boston developed an essay called the Oxygen Radical Absorbance Capacity (ORAC), which quantifies the antioxidant capacity of foods. Fresh blueberries, compared to cranberries, strawberries, raspberries, plums and oranges, rank the highest in the level of ORAC.
Blueberries:
Revitalize the Brain
Dr. James Joseph, lead scientist in the Laboratory of Neuroscience at the USDA Human Nutrition Research Center on Ageing at Tufts University, calls blueberry the “brain berry”. His studies show that consuming blueberries that are either fresh, frozen, canned or as an extract improves brain vitality, motor coordination, and memory. Blueberry extract reverses motor neuron deterioration more than any other agent. Studies showed that rats in age equivalent to 60 human years, if given a daily dose of blueberries equivalent half a cup for a human for eight weeks, significantly outperformed rats that ate other fruits and vegetables for eight weeks. Their brain tissue showed increased levels of dopamine. Dopamine increases memory, attention, and the ability to problem solve. Inflammation decreased, slowing the aging process. Research published in the journal of Neurobiology of Ageing speculates that blueberries may slow down the decline in brain function associated with ALS, Alzheimer, and Parkinson’s disease.
Save Eyesight
Blueberries are important in supporting eye health. Studies in Europe have shown that blueberries improve night vision by helping the eye to adjust to darkness and to have faster restoration of visual acuity after exposure to glare. They also help to halt the progression of cataracts, and protect against glaucoma.
Lower Cholesterol
Blueberries have pterostilbene, a phyto-chemical that stimulates a protein that plays an important role in lowering cholesterol and other blood fats.
Clear Urinary Tract Infections
Current research supports that along with cranberries, blueberries may also fight urinary tract infections by preventing E.Coli and other forms of bacteria from adhering to the lining of the urinary tract.
Potentially Fight Cancer
Antioxidants and the phytochemicals in blueberries may play a role in future human cancer treatment by decreasing lipid peroxidation that suppresses the growth of several types of cancer cells. In 2001, University of Mississippi researchers concluded that blueberry and strawberry extract were successful in slowing the growth of aggressive cervical cancer cell lines. The University of Georgia studies in 2010 demonstrated that blueberry extract inhibits cell proliferation in two separate lines of colon cancer cells.
A half-cup of those powerful blueberries is easy to place in your diet by putting them in smoothies, yogurt, granola, salads, jellies, jams, and sauces. They are delicious when dried and placed into soups or trail mixes. Look for firm, plump, smooth-skinned, deep purple-blue to blue-black.
