Researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant power.
The research findings confirmed the ability of blueberries to destroy free radicals.
Blueberries were rated the highest of all the fruits and vegetables evaluated in the study.
In the process blueberries even outperformed very healthy fruits like pomegranates, strawberries, cranberries and red grapes.
Blueberries research reveals why it has the best antioxidant capacity of the fruits and vegetables we consume on a regular basis.
The health benefits of blueberries is mainly attributed to a pigment in the berrie that goes by the name of anthocyanidins.
It is this pigment in blueberries which gives them their vibrant blue color.
Anthocyanins have been shown to enhance the benefits of vitamin C in your body.
It also plays a role in the stability of collagen, which is a building block of all body tissues.
Many of you probably know that many studies supports the fact that red wine is good for the health of your heart.
The reason for this is because it is such a good source of anthocyanins.
In a fairly recent study (2013) which included 93,600 nurses, eating lots of anthocyanins was linked to a 32% lower risk of
In Japan, blueberries are known as "the vision fruit" because of its ability to relieve eyestrain.
Extracts of bilberry, which is a cousin of blueberry, have been shown to improve nighttime vision and the ability of your eyes to adapt to different levels of light.
Some of this research dates back to World War II when British Air Force pilots regularly consumed bilberry preserves before their night missions.
Future studies about the benefits of blueberries aim to examine
the effects that blueberries may have on restoring poor eyesight which
is related to diabetes.
In laboratory animal studies, researchers have found that blueberries help protect the brain from oxidative stress.
The researchers found that when fed with diets rich in blueberries, the learning capacity and motor skills of the animals improved significantly.
This finding may be useful to research about the health benefits of blueberries in terms of age-related conditions such as Alzheimer's disease or dementia.
One six year long study which included 16,010 elderly participants discovered that blueberries were associated with delays in cognitive aging by up to 2.5
In addition to the benefits of anthocyanins in blueberries we
detailed above, blueberrie nutrition also contains the antioxidant
compound by the name of ellagic acid.
In a related study it was found that people who consumed the most strawberries (which also contains high levels of ellagic acid) were three times less likely to develop cancer than those who ate few or no strawberries.
One study that was published in the Journal of Agricultural and
Food Chemistry indicated that the phenolic compounds in blueberries
could inhibit the spreading of colon cancer cells.
In addition to the soluble and insoluble fiber content another
health benefit of blueberries is that it contains tannins, which is
known to reduce inflammation of the digestive system.
The tannin that is found in cranberry and blueberry juice reduces the capacity of E.coli (short for the medical term Escherichia coli)
E. coli is a common type of bacteria that can get into your food and is the most common cause of urinary tract infections.
These tannins compounds in blueberries prevent from these bacteria from attaching to the wall of the bladder and urinary tract.
Another phytonutrient that blueberries contain in high levels is a flavonoid by the name of kaempferol.
Research that monitored over 60 000 women who were enrolled in a Nurses Health Study between 1984 and 2002 found that women whose diets provided the most kaempferol had a 40% reduction in the risk of ovarian cancer.
Another health benefit of blueberries is the fact that they are high in the soluble fiber pectin.
Pectin is known to lower cholesterol.
The antioxidants in blueberries have a associated with reduced levels of oxidized LDL.
Blueberries reduce the effect of free radicals on aging for they are loaded with anti- oxidants.
You should select blueberries for your that are firm and have a lively, uniform blue color.
The deeper the color of the Blue Berries, the more anti oxidants and other medicinal properties they have.
If you buy them in a container they should move freely if you shake it.
If they don’t they may be soft and damaged.
Avoid selecting blueberries if they appear dull in color or are are soft in texture.
Also note that blueberries should be ripe when you purchase them, as they do not continue to ripen after they have been picked from their trees.
If you keep them refrigerated they should last up to two weeks if they are freshly picked.
They are perishable so always try to use them as soon as possible.
If you are excited about the evidence based facts about blueberry nutrition please tell your friends that could benefit from this by sharing this post.