Health benefits

The centuries old beliefs in blueberry health benefits are supported today by the contemporary data based on the researches that are being carried out in modern laboratories around the world. A few facts are provided below:

• Blueberries are a natural weapon against carcinogenic diseases. Researchers at the US Human Nutrition Centre have found that blueberries are a rich source of natural antioxidants (e.g. Vitamins A, C, E) and that their activity in these fruit is highest when compared to 40 other fresh fruit and vegetables. While comparing various research results, we get the evidence that blueberry fruit contain 5 times as much antioxidants as found in the same amount of peas, carrots, apples, or broccoli. Antioxidants help to neutralize 'free radicals', i.e. unstable molecules that can harm cell membranes and DNA structure. Blueberries are also rich in anthocyanin and phenolic compounds which have similar neutralizing and preventative capacities. Ellagic and folic acids that are present in blueberries, also have beneficial influence in preventing cancerous cells development (e.g. of uterine cervix).

• The compounds that are present in blueberries may reduce the build up of so called 'bad' cholesterol (LDL) and contribute to the increase of the 'good' (HDL). Hence, they inhibit the development of cardiovascular diseases, reduce risks of strokes, atherosclerosis, and obesity. The major role here is played by phytoestrogens, which are plant produced hormones.

• Blueberries can slow down aging processes. They are known to have inhibiting effect on the development of heart diseases and Alzheimer’s. The laboratory experiments carried out on mice showed that in the blueberry-fed mice the age-related loss of their mental capacity was significantly slower than in the rest of the mice. Additionally, the first group of mice performed better in motor behavioral learning and memory. Apparently, the chemical that is responsible for such effects is anthocyanin – a pigment which also makes blueberries blue.

• Blueberries prevent urinary tract infections and promote its health. It is certain compounds that keep the bacteria from adhering to the cells that line the walls of the urinary tract.

• The key component – anthocyanin – is also able to improve eyesight and ease eye fatigue. Therefore, blueberry consumption is advisable for those who spend long hours behind the wheel or in front of the computer.

• Blueberries have antibacterial potential. In Sweden, dried blueberries are used to treat diarrhoea. Certain substances found in blueberries are 'lethal' to E.Coli – a bacteria which sometimes causes the infection.

• The folic acid found in blueberries may benefit the fetus during pregnancy.

• Blueberries are a source of dietary fiber. Considerable evidence collected during the last 20 years has proven the numerous advantages of high fiber diets, therefore, blueberries can be used as their component.

• According to the US Human Nutrition Centre (nr 17, 2004), 100g highbush blueberries contain only 57kcal.

The table with the precise information is presented below:

It is advisable to eat fresh blueberries, since then the health benefiting substances are most active. All types of food processing, such as cooking, frying, drying, baking, or freezing, reduce the activity of these compounds even by 50-60%.

With each day we are provided with the new evidence proving the highbush blueberry health benefits. It is still a lot to discover, but already today we can assure that if consumed regularly these small fruit can do a lot of good.