Top Healthy Foods: Blueberries
Free-radical Fighters, Rich in Antioxidants and Good for the Heart
Oct 4, 2008
These small berries contain good levels of vitamin C, iron, potassium, silicon, pectin and beta-carotene. Pectin binds with cholesterol, lowering levels and helping prevent the build-up of plaque in the arteries. Silicon may help in regenerating the pancreas.
Fighting Free Radicals
According to the Human Nutrition Research Center on Aging at Boston’s Tufts University, blueberries are the top fruit for fighting free-radicals. The research centre devised the Oxygen Radical Absorbance Capacity, or ORAC, system that measures the ability of fruit and vegetables to neutralise free radicals.
Scientists suggest we eat at least 5,000 ORAC units a day for maximum benefit. Just 50g of blueberries provide double this amount. In other anti-aging studies at Tufts, rats fed with extracts of blueberries displayed none of the normal signs of aging. The lab rats not fed blueberries suffered loss of concentration, balance and coordination.
Amazing Antioxidants
Blueberries also contain antioxidant and anti-inflammatory compounds including anthocyanin. Nearly every major 21st century disease including Parkinson’s, Alzheimer’s, arthritis, diabetes and heart disease has been linked to inflammation and oxidative stress. It is thought that anthocyanin makes blood vessel walls stronger by interacting with their collagen and helping deter capillary fragility and the development of varicose veins. Another compound in blueberries, myrtillin, lowers blood sugar levels. For this reason blueberries may be beneficial in preventing and treating diabetes.
Memory Enhancer
Blueberries may also be the ultimate memory food. Studies have shown a daily dose of blueberries dramatically slows impairments in motor coordination and memory that often accompany old age. The polyphenols found in blueberries help neurons in the brain communicate with each another more effectively by turning signals on.
Macular Degeneration
Bilberries, a close cousin of blueberries, have been found to protect against glaucoma and cataracts. In Japan wild blueberries are called vision fruits. They contain very high levels of anthocyanins which are natural antioxidants and anti-inflammatories. Benefits include reducing eyestrain and improving night vision. Studies are also underway to ascertain if blueberries can help prevent macular degeneration, a retina disease that is the leading cause of blindness in those over 65.
Heart Disease
With such a high ORAC rating, blueberries can also help in the fight against cardiovascular disease. A study in the Journal of Agriculture and Food Chemistry reported blueberries contain a compound called pterostilbene which has better lipid-lowering functions than resveratrol, found in grapes, or even the prescription drug Ciprofibrate. Like resveratrol, pterostilbene regulates fatty acid metabolism and fats in the bloodstream and helps prevent plaque deposits in the arteries.
