Researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability.
Blueberries came out on top, rating highest in their capacity to destroy free radicals.
Powerful Antioxidants
Phytonutrients called anthocyanidins found in blueberries neutralize free radical damage to the collagen matrix
of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer.
Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of theentire vascular system. Anthocyanins
have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground
substance of all body tissues).
A recent study published in the Journal of Agriculture and Food Chemistry found that blueberries
deliver 38% more of free radical fighters that red wine.
Extracts of bilberry (a cousin of blueberry) have been shown in numerous studies to improve nighttime
visual acuity and promote quicker adjustment to darkness and faster restoration of visual acuity after exposure to glare.
Data reported in a study published in the Archives of Ophthalmology indicates that eating 3 or more servings of
fruit per day may lower your risk of age-related macular degeneration (ARMD),
In laboratory animal studies, researchers have found that blueberries help protect the brain from oxidative stress
and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia.
Blueberries contain another antioxidant compound called ellagic acid, which blocks metabolic pathways that can lead
to cancer. In a study of over 1,200 elderly people, those who ate the most strawberries (another berry that contains ellagic
acid) were three times less likely to develop cancer than those who ate few or no strawberries.
Cancer Research of Blueberries
Laboratory studies published in the Journal of Agricultural and Food Chemistry show that phenolic compounds in blueberries
can inhibit colon cancer cell proliferation and induce apoptosis (programmed cell death).
Among their rich supply of phytonutrients, blueberries include a flavonoid called kaempferol. Research calculating flavonoid
intake in 66,940 women enrolled in the Nurses Health Study between 1984 and 2002 revealed that women whose diets provided
the most kaempferol had a 40% reduction in risk of ovarian cancer, compared to women eating the least kaempferol-rich foods.
Other Research on Blueberries
Blueberries can help relieve both diarrhea and constipation. In addition
to soluble and insoluble fiber, blueberries also contain tannins, which act as astringents in the digestive system to reduce
inflammation.
Blueberries also promote urinary tract health. Blueberries contain the same
compounds found in cranberries that help prevent or eliminate urinary tract infections.
