Blueberry

Blueberries are tiny, but they are mighty, disease-fighting warriors. Brimming with health-promoting compounds, they provide a delicious boost to the heart, immune system, brain, eyes, and musculoskeletal system.

Boosting the Immune System
Cell damage caused by unstable oxygen molecules called free radical weakens the immune system. This damage is also linked to aging and chronic diseases like cardiovascular disease and cancer. Bluberries are nature's wonders, bursting with the goodness of antioxidants to protect the body by neutralizing free radicals. They are one of the richest sources of antioxidants, making them a powerful supporter of the immune system.

Based on data from the USDA Human Nutrition Research Center on Aging, blueberries are among the fruits with the highest antioxidant activity. Just 100g of fresh blueberries can deliver the antioxidant capacity of five servings of some fruits and vegetables.

Supporting Heart and Liver Health
Keep your heart happy with blueberries. Thanks to their high antioxidant activity, blueberries help reduce the buildup of LDL ("bad") cholesterol, thereby preventing cardiovascular disease and stoke. Resveratrol in blueberries has an anticoagulant effect that prevents the formation of blood clots that may block blood vessels and cause heart attacks and stroke.

Helping to Prevent Cancer
Blueberries contain more than 40 healthful compounds with high antioxidant activity that may reduce risk of certain types of cancer. Scientific research shows that pterostilbene in blueberries has immense potential in breast cancer prevention. Folate in blueberries may help guard against cervical cancer. Consuming blueberries may reduce liver cancer risk. Researchers found that phenolic acids and anthocyanins in blueberries inhibited the growth of liver cancer cells by 50%. Resveratrol and ellagic acid in blueberries have shown significant anticancer effects and may delay the aging process.

Protecting Brain Cells
A study in the Journal of Agricultural and Food Chemistry reported that one group of volunteers in their 70s with early memory decline drank the equivalent of 2-2.5 cups of a commercially available blueberry juice everyday for two months. A control group drank a beverage without blueberry juice. The blueberry juice group showed significant improvement on learning and memory tests. Another study showed that people who ate a cup of blueberries a day performed 5%-6% better on motor skills tests than the control group.

Blueberries are rich in quercetin. Quercetin has been found to be particularly effective in protecting brain cells from free radical damage that can lead to dementia. One study published in the Journal of Agricultural and Food Chemistry found that quercetin protected rats' brains from damage due to exposure to hydrogen peroxide, a free radical.

Research at the University of Reading has found that phytochemical-rich foods, such as blueberries, can reverse age-related memory decline and may have implications for the treatment of diseases associated with age (such as Alzheimer's disease). Published in Free Radical Biology & Medicine, that research shows that supplementing a regular diet with blueberries results in improvements in memory.

Improving Vision
Individuals who spend long periods staring at computer screens should eat more blueberries. According to Japanese research, blueberries ease eyes fatigue and improve weak eyesight. Blueberry consumption increases circulation of the capillaries of the eyes, which reduces oxidation in these tissues. This action benefits eyesight. It is thought to be especially helpful in preventing diabetic retinopathy, a disease of the retina due to diabetes mellitus, as well as night blindness, cataracts, and macular degeneration, an age-related eye disease that is the leading cause of vision loss in the elderly.

Fortifying Bones and Muscles
Blueberries contain manganese, an essential trace mineral important for many chemical reactions in the body. Manganese also aids in keeping bones strong. Studies show that malvidin glycosides in blueberries may be beneficial in alleviating muscle damage caused by oxidative stress. Blueberries contain flavonoids, which help strengthen connective tissue.

Anti-allergy Effect
Blueberries reduce the production of histamines, which are the inflammatory substances the body produces that are responsible for allergy symptoms.

Promoting Urinary Tract Health
Research shows that phytochemicals in blueberries called proanthocyanidins prevent urinary tract infections by inhibiting E.coli bacteria from adhering to the walls of the urinary tract.