Blueberries: Antioxidant All-Stars!

These little “blue” berries are more than just their color and size. They are densely packed with health, full of benefits such as disease-fighting antioxidants and nutrients. Blueberries are a rich source of polyphenols (anthocyanins, ellagic acid, quercetin, & catechins), salicylic acid, carotenoids, fiber (soluble & insoluble), vitamins C & E, minerals (potassium, manganese, magnesium, & iron), and B vitamins (folate, niacin, & riboflavin).
Interestingly, blueberries were an important part of the Native American’s diet, and not just for medicinal purposes. In the traditional dish of dried meat and fruit known as Pemican, blueberries were used as preservatives. Due to their richness of antioxidants, blueberries were used to keep the dried meat from spoiling. Now that is antioxidant power!

With a movement in medicine towards prevention, a cup-a-day of this Whole-Food All-Star will not only prevent, but also slow down the degenerative disease process by scavenging free radicals—and thereby reducing inflammation. Blueberries help lower the risk for cardiovascular disease, cancer, diabetes, neurological damage, and other degenerative diseases.

Why are blueberries so rich in pigment? Mother Nature has intelligently concentrated the anthocyanin antioxidants in the skin, which contribute to the deep color. In a similar manner, these antioxidants are as beneficial to the berry just as they are to our health. The synergistic efforts of all the antioxidants protect the berries from environmental stressors, such as oxidative damage from the sun. Not all antioxidants are concentrated in the skin, which is why the whole blueberry is important. Another important antioxidant, ellagic acid is concentrated in the seeds and has anti-cancer properties.

Blueberries prevent disease by neutralizing free radicals and sparing our cells from damage. As a result, the implications are numerous:

• Circulatory Protection: Blueberries promote vasodilation and inhibit platelet aggregation which decreases clot formation. Preventing clots can decrease the risk of heart attacks and strokes. Blueberries naturally prevent atherosclerosis without increasing the risk of increased bleeding.

• Strengthen Capillaries: They help rebuild capillaries & decrease fragility in Raynaud’s disease, bleeding gums, spider veins, hemorrhoids, and varicose veins.

• Strengthen Collagen: Blueberries help to stabilize connective tissue and reduce arthritic symptoms.

• Decrease Neurological Degeneration: Blueberries can reduce the effects of Alzheimer’s disease, dementia, and Multiple Sclerosis.

• Improve Eye Health: They are also known to improve circulation to eyes for retinopathy conditions from diabetes or hypertension. They prevent free radical damage from causing macular degeneration, cataracts, and glaucoma. Additionally they regenerate rhodopsin (pigment) in retina necessary for night vision.

• Improve Digestive Health: They act as a mild laxative and astringent to relieve both constipation and diarrhea. The astringent tannins reduce inflammation in the digestive tract, protect the mucosal lining, and firm up loose stools.

• Reduce Blood Sugar: The leaves are rich in chromium. Traditional herbal textbooks recommend blueberry leaf tea for diabetes.

• Source of Fiber: Blueberries contain both soluble and insoluble fiber to help relieve constipation. Pectin, a soluble fiber, assists in probiotic colonization.

• Decrease Urinary Tract Infections: Prevent E. coli bacteria from adhering to the mucosal lining of the urethra and bladder.

A cup of whole fresh organic blueberries can be a tangy addition to your day. Don’t miss out on all the antioxidant disease-preventing benefits by adding blueberries into yogurt, muffins, waffles, pancakes, oatmeal, milk shakes, and smoothies. Below is a simple smoothie that I enjoy. Add all of the ingredients into a blender and enjoy!

• Handful of ground raw nuts or 2 tablespoons of nut butter
• One cup of whole fresh organic blueberries
• One scoop of your favorite protein powder
• 1-2 tablespoons of your favorite oil (olive, flaxseed, hemp, wheat germ, fish oil, borage, evening primrose, coconut)
• One cup of your favorite milk (almond, help, rice)
• Handful of tempeh or tofu for a creamy consistency
• Handful of ice cubes
• Teaspoon of raw honey (optional)
• Some ginger zest (optional)

Cindy Azevedo, ND Student, University of Bridgeport