A Blueberry a Day Keeps the Doctor Away

A Blueberry a Day Keeps the Doctor Away
by: Kathy G. Wise, RD, LD

When you think of summertime, images of family reunions, picnics and barbecues immediately come to mind . . . blueberry pie, blueberry muffins or a fruit salad with blueberries.

Did you know that blueberries are packed with potassium, folate, magnesium, fiber and antioxidants?

Blueberries contain a compound known as anthocyanin, which is responsible for its deep blue color and appears to make it one of the healthiest food choices against aging. Anthocyanin is a flavonoid, or a plant antioxidant. Antioxidants neutralize the effects of free radicals, unstable compounds that can attack human cells and their DNA. Free radicals are believed to be responsible for cancer, heart disease, and many other maladies including aging. Flavonoids such as anthocyanin found in blueberries have a different chemical structure compared with other common antioxidants such as Vitamin C that makes them three to four times more potent.

Anthocyanin has been studied for it health benefits and according to researcher Ron Prior at Tufts Human Nutrition Research Center, blueberries are "the leader of the pack" when it comes to being rich in anthocyanin. According to Prior, "blueberries are one of the richest sources of antioxidant phytonutrients of the fresh fruits and vegetables we have studied." Following blueberries on the chart are blackberries, garlic, kale, strawberries, spinach, Brussels sprouts, plums, alfalfa sprouts, broccoli florets and beets. Prior goes on to say; "blueberries may have multiple health benefits which at this point are difficult to understand" and recommends the daily consumption of blueberries.

With all this good news about blueberries, aren't the summer months the perfect time for you to reap the nutritional benefits and make blueberries part of your day?

Tips for Buying and Storing Blueberries

• Blueberries are highly perishable, and need special handling to maintain peak freshness.
• When shopping for blueberries look to make sure the package is not leaking. Berries that are leaking from the bottom are either old or have been crushed. Look for a fresher, drier bunch.
• Store them properly. Don't crowd them together, which will cause them to deteriorate rapidly. It's best to store them, unwashed and uncovered, in a large bowl in the refrigerator or spread them out on a platter.
• For the best quality, taste and nutrient value, use the blueberries within a couple of days.
• If you can't use them within a couple of days, freeze them. Berries freeze well and you can enjoy their wonderful taste and health benefits all year long.
• Look for color. Blueberries should be a powdery blue, not green or discolored.
• When fresh blueberries cannot be found, frozen berries provide about the same nutritional benefits and can be used instead of fresh.

Tips for Making Blueberries Part of Your Day

Reap the nutritional benefits of blueberries by adding them to different dishes.

• Top your favorite cereal with blueberries
• Toss them in salads
• Plump up your pancakes with a handful of fresh berries
• Top your favorite frozen yogurt or light ice cream with them
• Try placing fresh or frozen berries in a blender with low fat yogurt, milk and some crushed ice for a Blueberry Smoothie
• Use frozen blueberries in place of ice in lemonade or iced tea.
• Eat them by the handful as a snack instead of candy or chips.

References:
Prior, Ronald, "Antioxidant Capacity as Influenced by total Phenolic and Anthocyanin Content, Maturity and Variety of Vaccinium Species," Journal of Agricultural and Food Chemistry, 1998, Vol. 46, No. 7.

This information is provided for educational purposes only and is not intended as a substitute for professional medical advice. Do not use this information to diagnose or treat a health problem. Please consult your health care provider if you suspect you are ill, or have questions about your condition.