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Blueberry Hills Farms   It's about friends. It's about family. It's about time. Isn't it?   1315 Washington Street . Manson . WA 98831   509.687.2379   wildaboutberries.com

Healthy Stuff

Nutritional Information One cup of blueberries contains 16% DV of fibre. Blueberries are a source of Vitamins A and C, potassium and folate. Blueberries are very low in fat and sodium, and high in dietary fibre and potassium – and only 40 calories per ½ cup serving. Composition of a blueberry:  Water 84.61% Protein 0.67% Ash 0.21% Lipids 0.38% Carbohydrates 14.13%

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5 Foods to Add to Your Diet
by Jonny Bowden, MA, CNS, for iVillage

So many diet programs are about what you can't have, but what about focusing on things you can add to your diet? What a concept! More food instead of less?

Well, of course there's a catch.

Just adding more of these foods to a bad diet won't cause a drastic overnight weight loss. But adding them -- even to a bad diet -- will improve your health in some significant ways. And the good news is that if you begin to replace some of the foods that keep you fat with the foods on this list, you may well begin to see benefits not only in the health department but on the scale as well.

1. Blueberries. High in fiber, low in sugar and calories, and delicious right out of the box. (I don't even mind if you add a spoonful of fresh cream, especially if the combination replaces a dessert). Some studies suggest that regular consumption of blueberries protects the memory.

2. Oatmeal. Use the regular, slow-cooking kind instead of the sweetened, overprocessed "instant" variety. Oatmeal is the second-best source of the essential fatty acid GLA in the world. It contains fiber and protein as well.

3. Cabbage. This lowly vegetable may elicit bad memories for many people, but it's time to get past that and try it again. Cabbage contains a cancer-fighting phytochemical called indole-3-carbinole. One cup of cooked cabbage delivers about 100 mg of this powerful ingredient, not to mention fiber, other beneficial phytochemicals and vitamin C.

4. Kale. This green leafy vegetable is loaded with antioxidants. It's particularly delicious with lemon, garlic (another amazing food) and butter.

5. Sardines. Sardines are like a health food store in a can. They're cheap, they're widely available, they're convenient, and you can take them with you anywhere. And sardines are packed with heart-healthy omega-3 fatty acids. All that and a superb source of protein and calcium (if you eat the bones).

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More Blueberry Benefits
by Nicholas V. Perricone

 

We have three interesting food-related items this month. Two of these reports verify the anti-aging value of colorful “rainbow” fruits and vegetables—a topic I explore in depth in The Perricone Promise, due in October from Warner books.  The third underscores the serious adverse effects of excess dietary sugars—weight gain and diabetes risk.

 

Blueberries may rival prescription cholesterol-buster

Antioxidant-rich fruit joins the heart-health honor roll 

In August, a team led by USDA research chemist Agnes Rimando, Ph.D. reported that pterostilbene—a natural antioxidant found in blueberries—may lower blood levels of LDL (“bad”) cholesterol and triglycerides: physiologic effects that help prevent development of dangerous aterial plaques. Better yet, the pterostilbene in blueberries may work as effectively as the prescription blood-lipid-lowering drug ciprofibrate

 

The pterostilbene in blueberries is chemically similar to resveratrol, an anti-cancer antioxidant compound that also inhibits oxidation of LDL cholesterol and protects arterial cells. (Resveratrol is found in at high levels in grapes and Chinese knotweed (huzhang).

 

Dr. Rimando notes that pterostilbene appears to be effective in small amounts, so consumers should enjoy some cholesterol-lowering effects simply by eating blueberries, without the muscle pain and nausea that ciprofibrate produces in some people.

 

Source:

Pterostilbene as a new natural product agonist for the peroxisome proliferator-activated receptor alpha (PPARα) isoform (AGFD 85). Agnes M. Rimando, Rangaswamy Nagmani, Enzymatic Therapy, Inc, Dennis R. Feller, University of Mississippi. The 228th ACS National Meeting, Philadelphia, PA, August 22-26, 2004.

 

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Blueberries 'can help to reduce cholesterol'

A SUBSTANCE found in blueberries can cut harmful cholesterol as effectively as a commercial drug, and has the potential for fewer side effects.

The chemical, pterostilbene, could offer an alternative for people who do not respond well to conventional drugs, according to the American team that made the discovery.

"Blueberries, which are already known to be rich in healthy compounds, may also be a potent weapon in the battle against obesity and heart disease," said Agnes Rimando, of the United States Department of Agriculture, speaking yesterday at the national meeting of the American Chemical Society in Philadelphia.

Working with rat liver cells, Dr Rimando, with Drs Rangaswamy Nagmani and Dennis Feller from the University of Mississippi, found that pterostilbene was the most potent ingredient when it came to activating the cells' PPAR-alpha receptor, which plays a role in reducing cholesterol.

Pterostilbene was similar in activity to ciprofibrate, a commercial drug that lowers LDL ("bad") cholesterol but has a less specific action in the body and can have side effects such as muscle pain and nausea.

Until studies are conducted in humans, no one knows how many blueberries a person needs to eat to lower cholesterol, said Dr Rimando.

Her study adds to a growing list of health benefits attributed to the fruit, including protection against ageing, heart disease and cancer, in addition to acting as a memory booster.

Pterostilbene is an antioxidant that is similar to resveratrol, another ingredient of grapes and red wine that is also believed to lower cholesterol.

Dr Rimando said other researchers had found pterostilbene in grapes, but this was the first time it had been found in blueberries.

Copyright © 2004 The Daily Telegraph. Source: Financial Times Information Limited - Europe Intelligence Wire.

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Q	Menopause and Memory Loss? What accounts for the memory problems women develop at menopause? Are they hormonal or just a sign of aging?
A	Answer (Published 11/14/2003 on http://www.drweil.com)
Actually, the complaints about failing memory so many women voice may be more illusion than reality. Results of a recently completed study showed that menopausal women demonstrated no signs of mental decline and that their scores on memory tests improved over the time they participated in the study. The results were published in the September 23, 2003, issue of the medical journal Neurology. Researchers at Rush-Presbyterian-St. Luke's Medical Center in Chicago recruited 803 white and black women, ages 42 to 52, most of whom hadn't yet stopped menstruating completely. None of the participants took hormone replacement therapy. Once a year for almost six years, the researchers gave the women memory tests that involved repeating long strings of numbers backward and quickly identifying pairs of symbols and digits. The researchers expected to see scores drop as the women got older, but instead all the scores rose. On one of the memory tests, scores rose by an average of three percent. Until now, researchers assumed that declining levels of estrogen affect healthy brain function and therefore might explain the forgetfulness so many menopausal women notice. In light of their results, the research team speculated that any memory problems menopausal women encounter may be due less to hormonal changes and more to stress, such as that of dealing with adolescent children, aging parents, and the conflicting responsibilities of home and work. The researchers admitted, however, that their tests may not have revealed changes in specific kinds of memory that might be more affected by hormones. Some studies have shown that memory of words may decline, although other studies haven't confirmed this connection. If you're concerned about your memory, try reducing the stress in your life with meditation and other relaxation techniques. Some foods can be helpful, particularly those containing omega-3 fatty acids (including salmon, sardines and flax seeds) and those containing anthocyanin pigments (blueberries are the best source). Also, recent research indicates that the yellow spice turmeric may reduce the risk of Alzheimer's disease. Avoid excessive alcohol consumption and take a good multi-vitamin/multi-mineral supplement. Regular aerobic exercise can further help, as can keeping your mind active by reading, doing puzzles or discussing current events. Andrew Weil, M.D.

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I found the following article on oprah.com ... Foods for Your Heart: Dr. Andrew Weil Dr. Andrew Weil, one of the world's leading authorities on integrative medicine, and Oprah's former chef Rosie Daley agree that the worst things in the American diet are artificial, processed and refined foods. They want to get people eating natural, whole foods. Learn why the foods they use in their recipes are good for you! Dark Chocolate: Believe it or not, a small quantity of high-quality dark chocolate helps lower cholesterol. It also has the same antioxidant as red wine and green tea. It should be at least 70% cocoa, which means it has relatively little sugar in it. Nuts: It is a new finding that some nuts are very good for you. They have fiber, vitamin E and good fat. Walnuts in particular have omega 3 fatty acids. A handful of nuts a day is good for the heart. Fruit: Eat as many different-colored fruits as possible. They are full of antioxidants that protect your heart. The seeds in raspberries are high in fiber. Blueberries help prevent scarring of the arteries. Peaches have lower sugars than most fruits, so are better for you. Garlic: This is a real heart tonic! It helps lower cholesterol levels and blood pressure. You add this in to your diet on a regular basis—a clove or two a day. Chicken: Good if you use free-range chicken or substitute with tofu. Be sure to remove the skin, removing the fat. Marinating Meats: Marinating meats like chicken with garlic, spices and herbs reduces the potential for them to be carcinogenic when you grill or broil them. Quinoa: It is a grain-like seed, used by the Incas. This is one of the world's most perfect foods because it has more protein and fewer carbohydrates than most grains. It has 8 amino acids and can also lower your cholesterol. Tofu: This soy cheese is a heart-healthy alternative to meat and eggs. It takes on all flavors and is a great source of protein. Enhanced Eggs: These eggs produced with omega 3 fatty acids add another source of this vital fat into your diet. Turmeric: This yellow spice is one of the hottest medicinal plants around. It's a powerful anti-inflammatory agent and anti-cancer agent. (And the flavor is wonderful!) Fish: Fatty fish like salmon and tuna are rich in omega 3 fatty acids. Americans are very deficient in these vital fats. Other foods like walnuts, soy products or flax seeds contain this fat. If you're not eating fish or these foods, take supplements. Spectrum Spread: This is a product with no hydrogenated fats, and is a source of omega 3 fatty acids. Try it as a butter substitute. Potatoes: This is a carbohydrate that is fibrous and better for you than bread. Potatoes in moderation are good for you. See what Dr. Weil and Rosie Daley are cooking up with these great foods. And learn how to make these delicious dishes step by step! Learn more about Dr. Weil and Rosie Daley's new book, The Healthy Kitchen.

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Inside blueberries, a cholesterol buster

By Jon Bonné / Lifestyle editor

MSNBC.com / Updated: 7:05 p.m. PT Aug 23, 2004

 

Aside from being tasty, blueberries have plenty going for them -- including plenty of vitamin C and their position atop a list of 40 fruits and vegetables that contain antioxidants.

The berries keep getting better. A U.S. Department of Agriculture scientist has found in them a compound that appears to be effective in lowering the bad forms of cholesterol, according to research made public Monday.

The compound, known as pterostilbene, appears to have many of the same cholesterol-fighting properties found in the antioxidant resveratrol, which is found in grapes and products like red wine, and led to wide reports that red wine was heart-healthy. Resveratrol also shows up in blueberries, but Agnes Rimando, a research chemist with the USDA's Agricultural Research Service, found that the pterostilbene in certain types of blueberries had a much more notable effect.

"Everybody thinks that's the wonderful compound in wine and grapes, but I was able to show there's another compound there thats equally chemopreventive," Rimando said. "I thought I'd look for other compounds in there and I found it."

Pterostilbene works in much the same manner as the popular anti-cholesterol drug ciprofibrate, sold commercially as Modalim. It binds to and activates a cell receptor known as PPAR-alpha, which research shows to be a key component in the body's ability to reducing cholesterol.  Rimando reported her latest findings during this week's meeting of the American Chemical Society in Philadelphia.

Earlier this year she reported the presence of pterostilbene in blueberries, and two years ago, Rimando and her colleagues linked it to potential cancer-fighting properties, based on its ability to prevent cell destruction in mice.

Rimando, who works at a USDA lab in Oxford, Miss., found traces of pterostilbene in just two of 30 types of blueberries tested, deerberry and Rabbiteye blueberries, though she noted Rabbiteye is "a commercial blueberry" commonly found in U.S. produce aisles.

Extract may be best bet
Don't gorge yourself on berries just yet. Rimando cautioned it is not yet clear what dosage of pterostilbene is required for a positive effect. Plus, University of Scranton chemistry professor Joe Vinson pointed out, the antioxidant's greatest cholesterol-fighting value may be as an extract from blueberries, not the fruit themselves. Rimando tested only fresh blueberries and checked the various chemicals' efficacy in test tubes, not human subjects.

But Vinson added that pterostilbene's ability to impact PPAR-alpha receptors is significant because it can potentially reduce the amount of damaging low-density lipids, the type of cholesterol that causes artery blockage, and triglycerides, molecules used by the human body to store much of its fat.

"If you can get binding to this receptor, the molecule will have all kinds of good things happen -- lowering triglycerides, lowering cholesterol and raising the good cholesterol," Vinson said. "You can have it both ways with this receptor, and that's not an easy thing to do."

More research is needed to confirm pterostilbene's efficacy on human subjects. And the greatest eventual impact may be the development of blueberry-derived nutraceuticals, medicines formulated from naturally occuring plant substances. Such medicines could potentially avoid side effects found in ciprofibrate, including nausea and muscle pain.

Rimando sees her latest find as another good argument to eat more blueberries -- which, though they may not yet be proven to fight cholesterol, are still a pretty healthy snacking option.

"Grapes are still more popular than blueberries," she said, "but that's going to change."

© 2007 MSNBC Interactive

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Blueberries reduce high cholesterol better than drugs, and without the negative side effects
	Highlight: To reduce levels of bad cholesterol, low density protein and other blood fats, Dr. Agnes Rimando and her Department of Agriculture team studied the effects of the antioxidant pterostilbene, which is found in blueberries. They discovered that the pterostilbene in blueberries stimulated in rat liver cells a receptor protein which lowered cholesterol. Its effect was similar to the drug ciprofibrate, but did not cause ciprofibrate's side effects of muscle pain and nausea. The conclusion is that blueberries lower cholesterol as effectively as drugs, but without the negative side effects. Original source: http://news.bbc.co.uk/1/hi/health/3591384.stm Summary: Blueberries could provide an alternative way to lower cholesterol, according to US researchers. A compound in the fruits acted as effectively as a commercial drug used to reduce levels of the "bad" form of cholesterol in rodents. Although the results are preliminary, the Department of Agriculture team thinks the antioxidant ingredient could be developed as a treatment. Dr Agnes Rimando and her team studied the effect of the chemical and three other blueberry compounds on rat liver cells. Pterostilbene showed the most potent effect in stimulating a receptor protein in the cells which plays an important role in lowering cholesterol and other blood fats. Ciprofibrate is effective but can cause muscle pain and nausea in some people. But because the blueberry compound targets the liver cell receptor more accurately, Dr Rimando believes it is likely to have fewer side effects. Dr Rimando said: "We are excited to learn that blueberries, which are already known to be rich in healthy compounds, may also be a potent weapon in the battle against obesity and heart disease." Belinda Linden from the British Heart Foundation said: "Research has suggested that natural chemicals found in fruit, including blueberries, have potent antioxidant properties which may reduce the harmful type of cholesterol, low density lipoprotein (LDL). She said it was also important to remember that regular physical activity combined with a diet high in fruit and vegetables and low in saturated fat was still the best way to combat high cholesterol and reduce the risk of heart disease. See more articles and news on blueberries Track news on blueberries at GroceryHealing.org. Track news on high cholesterol at DiseaseWatch.info. Track news on antioxidant at VitaminFactor.org.

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QUICK FACTS Did you know that BLUEBERRIES are…

Ranked #1 as CANCER FIGHTERS
Loaded with antioxidants & considered the #1 BRAIN FOOD!
Experts recommend ½ cup per person per day! 
365 days x ½ cup = 183 cups per person
2 cups = 1 lbs. (4 days)
92 lbs. per person!

Sooooo...
182.5 cups per person/per year @ ½ cup per day per person

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HEALTH BENEFITS

Blueberries are ranked # 1 as cancer fighters. This year has been called, "the year of the miracle berry." It seemed in 1999, everywhere you turned, people were touting the wonders of the blueberry – everything from reversing the aging process, protecting the body from stress, anti-cancer, the preventor of weak eyesight, as well as urinary tract infections, and just loaded with antioxidants. It was simply amazing, and according to some, they were just tasty "Little Orbs of Health." We believe a cup a day does more than keep the doctor away.

All fruits have antioxidants, chemicals that help our bodies eliminate free radicals and other harmful molecules. Blueberries, however, have the most. In fact, according to the U.S.D.A., blueberries have 40 percent more than the next best, the strawberry. The antioxidants fight heart disease and cancer and are primarily located in the blue pigment in the berry. These chemicals also have recently been found to improve the brain. James Joseph, a neuroscientist at Tufts University, discovered that blueberries prevented short-term memory loss that accompanies aging. Lastly, another health benefit of blueberries comes in the tiny seeds, an excellent source of fiber.

One cup provides roughly a quarter of the daily recommended total. An additional health benefit from our blueberries is that they are certified organic. This means that for fertilizer, pesticides or herbicides, we use no chemicals harmful to you or the environment. We work to promote the health of the whole community, human and non-human, that is a part of our farm. Lastly, you gain a great deal of health benefits from using your body to pick your own fresh fruit. You know that the freshness is authentic, and doesn't depend on packaging and transportation, and you realize that harvesting your own food is a wonderful way to exercise your body.

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EXCELLENT LINKS

North American Blueberry Council (NABC) 
NABC Nutritional Studies
University of Maine
Phys.com
Third Age News
The Germinator
NetHealth's Alzheimer's.com 
EllsworthAmerican

Nutrition and Food on the Web - Finding the Right Stuff  

Journal of Neuroscience September 1999 "Blueberries Reverse Certain Aging Characteristics.  Anyone seeking to really feel young again should try blueberries"...(yada, yada) ..."not only learned faster...but their motor skills improved."

Doctor's Guide to Medical & Other News "Scientists See Anti-Aging, Cancer-Fighting Properties In Wild Blueberries new studies by the United States Department of Agriculture (USDA) and University of Illinois scientists point to health benefits from eating wild blueberries that may be as far reaching as preventing cancer and retarding the effects of aging -- particularly loss of memory and motor skills...."

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Do health benefits of berries diminish during storage?

The Journal of Agricultural and Food Chemistry. 1999, 47, 4638-4644. Research was conducted to determine the effects of storage time and temperature on the anthocyanins, phenolics and vitamin C content and ORAC of strawberries, raspberries, highbush and lowbush blueberries. The antioxidant capacity of blueberries was found not to diminish in storage. In fact, there was a slight increase in the anthocyanin level in the highbush blueberries studied after storage. It was interesting to note that the ORAC values of the blueberries studied were higher than in previous studies by Dr. Prior.

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Press Release from the National Institute of Health

Blueberries: New Thrills for those Over the Hill -- For centuries, people have enjoyed blueberries for their flavor and color.   In a new research study, animals fed a blueberry extract diet, rich in naturally-derived antioxidants, showed fewer age-related motor changes and outperformed their study counterparts on memory tests.  Indeed, blueberries and other foods containing antioxidants may act to protect the body against damage from oxidative stress, one of several biological processes implicated in aging and in the development of a number of neurdegenerative diseases.  The National Institute on Aging (NIA) and the U.S. Department of Agriculture funded the study. 

In the study, three groups of older rats were fed an 9-week-long diet supplemented with fruit or vegetable extracts with potential antioxidant effects.  A fourth group of animals did not receive the special diet.   The group of animals that received the supplements showed some improvement on key indicators of age-related decline.

The study was conducted by James Joseph Ph.D. of the U.S. Department of Agriculture, Human Nutrition Research Center on Aging at Tufts University in Boston, and Paula C. Bickford, Ph.D. of the University of Colorado Health Sciences Center and the Department of Veterans Affairs Medical Center in Denver.  The study results appear in the September 15, 1999, issue of the Journal of Neuroscience.*

The animals that received supplements were given either blueberry, strawberry, or spinach extracts.  Investigators found that the group of rats that was fed blueberry supplements came out on top in tests of balance and coordination.  The two groups given strawberry or blueberry supplements showed the most compelling evidence of protection against oxidative stress in their brains.   On tests of working memory, all three groups receiving supplements outperformed their control counterparts.  In addition, the groups receiving supplements all showed signs of the presence of Vitamin E, a key antioxidant, in their brains.

"The exciting finding from this study is the potential reversal of some age-related impairments in both memory and motor coordination, especially with blueberry supplements," said Molly Wagtster, Ph.D., a health Scientist Administrator with the NIA's Neuroscience and Neuropsycology of Aging Program.  "For these animals at least, investigators were able to produce a noticeable improvement within a relatively short period of time.  A next important step in the research will be to see if the improvements are long lasting."

When a cell converts oxygen into energy, tiny molecules called free radicals are made.  When produced in normal amounts, free radicals work to rid the body of harmful toxins, thereby keeping it healthy.  When produced in toxic amounts, however, free radicals damage the body's cellular machinery, resulting in cell death and tissue damage.  This process is called oxidative stress.

"Whether results found in this study will also prove true for humans remains to be seen," says Marcelle Morrison-Bogorad, Ph.D., who directs the NIA's Neuroscience and Neuropsycology of Aging Program.   "The only way to determine whether particular food ingredients actually work to slow age-related cognitive decline in humans as well is to conduct controlled clinical trials"  The NIA has recently funded additions to two ongoing clinical trials testing whether a number of over-the-counter agents, including antioxidants such as vitamin E, influence the rate of cognitive decline in older women.

Plant chemicals, called phytochemicals, are present in fruits and vegetables and may have additional beneficial properties beyond antioxidant activity.  The authors believe that the phytochemicals present in blueberries, strawberries, strawberries, and spinach may have properties that increase cell membrane fluidity, allowing important nutrients and chemical signals to pass in and out of the cell, thereby reducing inflammatory processes in tissues.

Recent studies suggest that a diet rich in fruits and vegetables--natural dietary sources of antioxidants--may have a beneficial anti-cancer effect.  Orange and yellow vegetables, fruits, and whole grains are all rich in natural antioxidants.  Several currently popular substances, including vitamin E, beta carotene, vitamin C, and selenium, are also thought to have antioxidant effects in the body, but how they actually work is not entirely understood.   Scientists are studying the effectiveness of these and other agents for their antioxidant properties and for their ability to protect cells against damage and death associated with oxidative stress.

"When we hear these promising results, we also may hear an echo of our wise mothers' voices--Eat your fruits and vegetables," says Dr. Wagster.

The National Institute on Aging, part of the National Institutes of Health (NIH), located in Bethesda, Maryland, leads the Federal effort supporting basic, clinical, epidemological and social research on aging and the special needs of older people.

*Joseph, J.A., Shukitt-Hale B., Denisova, N.A. Bielinski D., Martin, A., McEwen, J.J., and Bickford, P.C. "reversal of Age-Related Declines in the Neuronal Signal Transduction, Cognitive, and Motor Behavioral Deficits with Blueberry, Spinach, or Strawberry Dietary Supplementation," Journal of Neuroscience, September 15, 1999, Vol. 19, No. 18. pp. 8114-8121.

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Let Them Eat...Blueberries? 
liberated from the sneaky kitchen's website at @ http://www.sneakykitchen.com/News/blueberries.htm

Do you sometimes feel that all the real power foods are strong tasting, like garlic, collards, broccoli, soy and carrots?  When berry season starts, you can think again. 

Berries, especially blueberries, are absolutely at the top of the chart for vitamins and vital antioxidants.   We know that the U. S. Department of Agriculture sometimes is overly conservative when it comes to making health claims about foods.  But reports in past weeks confirm health claims that have been around since World War II, when Royal Air Force pilots were experimentally given lots of blueberries (bilberries) to improve their night vision.  USDA researchers at Tufts University have slowed and even sometimes reversed the aging process in rats with blueberries.  Other studies indicate that the phytochemicals in blueberries and some other foods can help clogged arteries and promote healthy veins, relieve urinary tract infections and help prevent cancer.  Some studies have shown they improve memory, even slowing the progress of Alzheimer's disease.

There is little nutritional difference between frozen and fresh blueberries, so you can enjoy them all year round.   Look for berries frozen without sugar, and make sure they are loose, not in clumps which would indicate thawing at some point.  When you buy fresh berries, keep them refrigerated unwashed until you are ready to use them, then rinse thoroughly.  Don't keep them more than two or three days in the refrigerator.  If you buy too many or don't use them promptly, wash,   drain well and freeze them loose on a cookie sheet, then store in a labeled zipper freezer bag until ready to use.

Cooking does not harm the nutrients and antioxidants, except for loss of some Vitamin C.  Blueberries are low calorie, with approximately 40 calories per 1/2 cup serving.

Blueberry recipes abound on the internet, but you can just use your imagination for many ways to serve them.  Add to fruit salad, Jell-O, cottage cheese or yogurt, sprinkle on cereal, cheesecake or pudding, add them to muffins, pancakes or cobblers, pack in lunches or just eat for a snack.  

What YALE has to say about Blueberries

Blueberry season is here again and it is one of the best times of the year to add this ever popular fruit to your shopping list. Blueberries have recently been called everything from "Miracle Berry" and "Fruit of the Year" to "Super Food." Blueberries are a good source of dietary fiber and vitamin C. They are also low in calories and sodium and naturally fat free! Throughout history, blueberries have been used to treat many health problems. Native Americans used blueberry tea to help with childbirth. American settlers made blueberry syrup and juice to treat "old coughs," and in Sweden, childhood diarrhea is managed with dried blueberry soup. Recent research, however, has revealed more health benefits from this versatile summertime fruit.

Nutritional Benefits of Blueberries

When compared to 40 other fruits and vegetables at the Jean Mayer USDA Human Nutrition Center on Aging at Tufts University, blueberries were found to be one of the richest sources of antioxidants. One-half cup of fresh blueberries will almost double the average American’s daily antioxidant intake. Antioxidants help protect us from some diseases, and they may prolong the aging process.

Blueberries are also rich in phytochemicals. Phytochemicals are naturally-occurring compounds found in plants that protect them from bacteria, fungi, and viruses. It seems they have health benefits for people as well. An example of a phytochemical found in blueberries is anthocyanin, a natural pigment that provides blueberries with their dark blue color. This pigment may help prevent urinary tract infections by keeping bacteria from attaching to urinary tract walls. Natural compounds found in blueberries may also help prevent cancer, heart disease, and blindness, lower "bad" cholesterol, and treat arthritis. According to Ronald L. Prior, Ph.D., director of the USDA research studies. "One-half cup of blueberries delivers as much antioxidant power as five servings of other fruits and vegetables." The same serving size packs as much antioxidant power as 2 1/2 cups of broccoli.

Incorporating Blueberries into Our Diet

Blueberries are a great source of nutrients, and studies support their recent climb to the top of the produce ladder. It’s easy to work blueberries into your diet by adding them to pancakes or muffins, smoothies, fruit salad, or jam. When buying fresh blueberries, look for ones that are firm, plump, and smooth-skinned. Make sure to keep them refrigerated and wash before use. Blueberries are best when used within 10 days of purchase.

Although August may be the best time to buy fresh blueberries, you can also find them in your local grocery store year-round. Frozen blueberries are just as nutritious as fresh blueberries. So enjoy this "miracle berry" any time of the year!

Site thrown together with recklessness & wild abandon by BLUEBERRYKARI on 05/08/2008