Blueberries have more to offer than just good looks and good taste. Besides being a good source of Vitamin C and fiber, they have an exciting nutrition story to tell too! Let's check out the facts and look at the nutrition label for blueberries. One cup of blueberries equals one serving. And this amount of blueberries has 15% of the Vitamin C and 14% of the dietary fiber our bodies need every day. That's why blueberries are good sources of these nutrients. Just like all other fruits, blueberries contain no cholesterol or fat and are also low in calories. Blueberries are a great choice when choosing berries this summer!
New studies by USDA scientists and the University of Illinois point to health benefits from eating blueberries that may be as far reaching as preventing cancer and retarding the effects of aging - particularly the loss of memory and motor skills.
The focus has been on flavonoids, including anthocyanins, which are responsible for the intense blue color of wild blueberries. USDA scientists Dr. Ronald Prior and Dr. Guohua Cao from the Jean Mayer Human Nutrition Research Centre on Aging at Tufts, recently tested some 40 fruits and vegetables and found that blueberries are number one in antioxidant activity. Antioxidants prevent cancer-causing cell damage and may thwart the effects of some age related diseases. Animals fed a diet of blueberry extract showed fewer changes in brain function due to aging, which could mean improved cognitive and motor skills. USDA researcher Dr. James Joseph attributes the beneficial effect of blueberries to their high anthocyanin content. Another study conducted by Dr. Mary Ann Smith of the University of Illinois looked at a flavonoid that inhibits an enzyme involved in promoting cancer. Of the fruits tested, blueberries showed the greatest anti-cancer activity.
Per 1 Cup Serving (140 grams) (Test results obtained from two different samples, sent to two different labs) Fresh Blueberries & Frozen Blueberries
Dr. Richard Passwater, Ph.D., research director at Maryland's Solgar Nutritional Research Center -
Before singing the blues about bruises, wrinkles or varicose veins, start eating the blues--fruits with large amounts of blue, deep red or purple pigment. Proanthocyanoidins (PACs) produce these rich colors and help our skin. PACs are water-soluble which means they can travel where fat-soluble vitamins can't, says Dr. Passwater, thus strengthening tiny blood vessels called capillaries. And strong capillaries mean: Less constriction of veins,which could lead to swollen feet or ankles. Faster healing of bruises. Healthy collagen for fewer wrinkles. Fewer swollen, or varicose, veins. You can judge a fruit's PAC content by its color, says Dr. Passwater. Look for dark-blue, purple or dark-red shades--the darker the better. Some of the best sources are blueberries, huckleberries, plums and red or purple grapes. Another option is dark wine, made from the stems and skins as well as the fruits.
