Blueberries are rich in anthocyanins (blue pigment) and ellagic acid (anti-cancer properties), which research has shown may reduce buildup of LDL "the bad cholesterol" responsible for cardiovascular disease and strokes; reduces risk of urinary tract infe Blueberries are delicious and contain more disease-fighting, age-proofing antioxidants than almost any other fruit or vegetable, even more then kale, broccoli, and oranges. Blueberries are at the top of the list of 40 fruits and vegetables tested for their antioxidant potential. The group of substances that put the "blue" in blueberry—anthocyanins—are responsible for much of the fruit's antioxidant power. •
Blueberries contain ellagic acid, known to have anti-cancer properties. Blueberries have a high fiber content most being pectin, a soluble fiber that helps lower cholesterol levels.
Researchers at the USDA Human Nutrition Center (HNRCA) found that blueberries rank #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables. Anthocyanin -- the pigment that makes the blueberries blue -- is thought to be responsible for its high antioxidant value. Prior, RL, et. al. J of Agric. Food Chem. 1998, 46:2686-2693
Anti-Aging. In another USDA Human Nutrition Center (HNRCA) lab, neuroscientists discovered that feeding blueberries to laboratory rats slowed age-related loss in their mental capacity, a finding that has important implications for humans. Again, the high antioxidant activity of blueberries probably played a role. Bickford, P.C. et. al. Society for Neuroscience Abs. 1998, 24: 2157
Disease Prevention - Blueberries may reduce the build up of so called "bad" cholesterol that contributes to cardiovascular disease and stroke, according to scientists at the University of California at Davis. Antioxidants are believed to be the active component. Heinenen, L.M. et al. J. Agric. Food Chem. 1998, 46:4107-4112
Prevention of Urinary Tract Infections - Researchers at Rutgers University in New Jersey have identified a compound in blueberries that promotes urinary tract health and reduces the risk of infection. It appears to work by preventing bacteria from adhering to the cells that line the walls of the urinary tract. Howell, A.B. and V. Nicholi. New Engl. J. Med 1998, 339: 1085-1086
Blueberries and Eyesight - A number of studies in Europe have documented the relationship between bilberries, the European cousin of blueberries and improved eyesight. This is thought to occur because of the anthocyanin in the blue pigment which is also available in the blueberry. One study in Japan documented that blueberries helped ease eye fatigue.
Blueberries: 1 cup raw
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Vitamin C (mg)
Technicals: Contain the substances; fructose, fiber, vitamins and antioxidants.
USDA National Nutrient
Database for Standard Reference
(blueberries, raw) Release
15 (August 2002)
1/4 cup 36.g
Vitamin A, IU
g=grams mg=milligrams kcal-kilokalories
IU=International Units ug=micrograms ATE=alpha tocopherol
USDA Data (detailed)
Antioxidants: The USDA Human Nutrition Research Center on Aging in Boston has
developed the ORAC (oxygen radical absorbance capacity) assay, which qualifies the antioxidant capacity of foods. Fresh blueberries have a high level of ORAC, 2400 per 100 grams. (As a comparison, five
servings of some fruits and vegetables in a typical American diet score
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