Good reasons to eat blueberries

As the interest in nutrition increases and people are becoming more and more conscious about what they eat, the interest in fruits and berries and their contents also grows.

Whether getting them raw, tossed into cereal, mixed in fruit salad or a smoothies, blueberries pack more fiber, vitamins and minerals per ounce than any other fruit in the produce aisle.

According to USDA, blueberries are the highest rated among 60 different fruits and vegetables for their antioxidant capabilities. Blueberries have been tested to have one of the highest ORAC values of any food in the world. ORAC which stands for oxygen radical absorbance capacity is a rating system for antioxidant power.

A study also found that blueberry wine delivered 38 percent more antioxidant anthocyanins than red wine, which is touted for its cardioprotective capability.

Powerful antioxidants and other phytonutrients in blueberries can help brain cells fire faster and protect against cellar damage and inflammation that lead to age-related cognitive decline.

In the May 4, 2005, issue of the Journal of Agriculture and Food Chemistry, it was reported that blueberries contain beneficial compound called pterostilbene. It works in regulating fatty acid metabolism and fats in the blood-stream and it helps prevent the deposition of plaque in the arteries.
Good reasons to eat blueberries

Antioxidants in blueberries

Blueberries burst with flavor and good health. Blueberries rank highly among fruit for their antioxidant capacity which has been attributed to their phenolic content. The dark blue pigment in blueberries contains phenols called anthocyanins and it has powerful antioxidant capabilities.

The antioxidant capacity of blueberry fruit, measured by the oxygen radical absorbance capacity (ORAC) assay, ranged between 19 and 130 μmol Trolox ( a water-soluble vitamin E analogue) equivalents per g FW among  20 blueberry genotypes representing lowbush, highbush and rabbiteye,

Antioxidants have been found to generate diverse positive impacts on human health and the highest benefits are obtained by the consumption of fresh fruit. The antioxidants in blueberries protect the cells in human body from damage by free radicals. This damage can come from too much sun exposure, pollution, foods with unhealthy fats, and even as a byproduct of normal metabolism.

Antioxidants such as vitamin E may protect against dementia, Alzheimer’s disease and cognitive decline. In the rat brain tocopherols such as vitamin E have major anti-inflammatory properties which protect neurons.

They also scavenge reactive nitrogen species that contribute to lipid oxidation in the brain.
Antioxidants in blueberries