Blueberries

Intro
Touted as one of the most antioxidant-rich foods in our diet. Researchers at the USDA Human Nutrition Center (HNRCA) found that blueberries rank #1 in antioxidant activity when compared to 40 other fresh fruits and vegetables. Blueberries are a good source of vitamin C, vitamin E, manganese, and both soluble and insoluble fiber like pectin. Packed with antioxidant phytonutrients called anthocyanidins, 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.


Conditions
Anti-Aging
Cardiovascular disease and stroke
Urinary tract infections
Eyesight

Recent Studies
Anti-Aging
In a USDA Human Nutrition Center (HNRCA) lab, neuroscientists discovered that feeding blueberries to laboratory rats slowed age-related loss in their mental capacity. 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). They also protect by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix.


Cardio-News
In a study published in the Journal of Agriculture and Food Chemistry, researches concluded that wine made from highbush blueberries delivered 38% more anthocyanins (free radical fighter) than red and white wine made from grapes. And, according to scientists at the University of California at Davis the antioxidants of blueberries may reduce the build up of so called "bad" cholesterol that contributes to cardiovascular disease and stroke. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system.

Prevention of Urinary Tract Infections
Researchers at Rutgers University in New Jersey have identified a compound in blueberries prevents bacteria from adhering to the cells that line the wall of the urinary tract and in turn promotes urinary tract health.
Eyesight - A number of studies in Europe have documented the relationship between bilberries, the European cousin of blueberries and improved eyesight.


Nutrient retention
Ripe blueberries should be stored (unwashed) in a covered container in the refrigerator where they will keep for about a week. Or freeze by washing and drying then spread berries on a cookie sheet until frozen, then put in a closed container for up to a year.
A study published in the Journal of Agricultural and Food Chemistry found anthocyanins were almost undetectable in canned foods, bread, cereals, and baby foods containing berries, even in baby foods prepared from fruits high in anthocyanins, such as blueberries.



Nutrients (One cup)

Vitamin A 78 IU
Vitamin C 14.1 mg
Vitamin E: 0.83 mg
Vitamin K 28.0 mcg
Iron 41 mg
Fiber 3.5 grams
Calcium 1.07 grams
Magnesium 9 mg
Phosphorus 17mg
Potassium 112 mg
Calories 83



Sources
Information from Energetic Properties Health and Integral Living Institute
whfoods.com
nutritiondata.com
loremtincidunt.com
rasnliber.com
roinmetusurnaporta.com