Dan's Papers - September 14, 2007

Often referred to as "brain berries," blueberries may be small, but they have big health benefits and are an important part of a healthy diet. Besides being low in fat, calories and sodium, these little berries are bursting with dietary fiber, fructose and vitamins, which are all beneficial, but the most significant component is their high level of antioxidants. Researchers have rated blueberries as the highest capacitated fruit or vegetable to prevent glaucoma, heart disease, cancer, varicose veins and other ailments due to the antioxidants' incredible ability to prevent damage done by free radicals, which are formed when a weak bond splits, leaving a molecule with an odd, unpaired electron. In short, free radicals damage cells and tissues that lead to the aforementioned diseases, having destructive effects on the body - antioxidants prevent this from happening. Also, the dark pigments found in blueberries strengthen the support structures in the vascular system and the anthocyanin (an antioxidant) improves collagen in all body tissues.

The benefits of blueberries are nothing new. The British Air Force in WW II claimed that bilberries (a close relative of the blueberry) had beneficial effects on their night vision. Since then, studies have been conducted that produced results backing their claim, showing that bilberries and blueberries improve night vision by allowing the eyes to adjust faster to darkness. It has also been reported by researchers that eating three or more servings of blueberries a day may lower your risk of vision loss.

Still not convinced? The antioxidant in blueberries called elligic acid blocks metabolic pathways that may lead to cancer. In fact, a study showed that those who ate blueberries were three times less likely to develop cancer than those who ate few or no blueberries. If that's not enough, blueberries have also been shown to prevent urinary tract infections, lower blood pressure and the soluble fiber found in blueberries lowers cholesterol.

In animal studies, researchers have found that blueberries reduce the effects of age-related conditions such as dementia or Alzheimer's. In one particular study done by the USDA Human Nutrition Research Center, laboratory rats were fed an amount of blueberry extractions equal to a human's one-cup a day. The researchers discovered that the blueberry-fed rats performed better in behavioral learning and memory than their counterparts. Also, stress levels in the rats were lower. Tests are currently being done on humans, but preliminary results already show that humans who consume a cup a day of blueberries test higher on motor skill tests.

But choose your berries wisely, as the beneficial antioxidants are almost undetectable in canned foods, cereals and other processed foods containing blueberries. So pass on the blueberry muffin and opt for blueberries mixed with other fruits or add them to your breakfast smoothie or granola. Other healthy ways to eat blueberries are mixed with yogurt or on top of cereal. For wine drinkers, although a glass of red wine is a good source of antioxidants, wine made from highbush blueberries contains 38% more. The recommended one cup of blueberries a day will only cost you about 80 calories and contains 14 milligrams of Vitamin C and .8 milligrams of Vitamin E (both antioxidants), plus anthocyanins and phenolics, which can also act as antioxidants.

Blueberries are in season from May to October, so head to the local farm stands to pick up some of these nutritious superstars. Only choose blueberries that are firm with a vibrant hue, and make sure the berries move freely to assure they aren't soft, damaged or have been thawed and refrozen. If you freeze your blueberries, don't worry, their nutritional value and taste will not be lost. Although blueberries are at the top, cranberries, raspberries, strawberries and blackberries are also high in antioxidants and would be a healthy addition to your diet. With health benefits like these in a single fruit, you can't go wrong. And they taste great, too!