blueberries: health and nutritional information

The fun, tasty and versatile blueberry is ranked as one of the world's healthiest foods due to its nutritional value and level of antioxidants. High in dietary fibre, blueberries contain a wide range of nutrients and vitamins including: vitamin C, manganese, potassium and vitamin E.

Although vitamin C is usually associated with citrus fruits, a 1 cup serving of blueberries can provide more than 30% of the recommended daily intake. In studies examining different fruits and vegetables, the blueberry has also come out on top for its high level of antioxidants. Blueberries are also a good source of dietary fibre. In fact, blueberries have been classified as a "functional food" by Health Canada because they have "demonstrated physiological benefits and/or reduce the risk of chronic disease beyond basic nutrition".

The high concentration of nutrients, vitamins and antioxidants found in blueberries help to promote good health in a multitude of ways and prevent and mitigate a wide array of medical conditions.

cancer and age related diseases

The high antioxidant content of blueberries helps to combat cancer (including colon cancer, breast and cervical cancer) and age-related diseases including glaucoma and varicose veins. Experiments carried out on animals have indicated that a diet rich in blueberries can help slow deterioration in mental acuity and motor skills associated with aging.

urinary tract

health/elimination
A study by New Jersey's Rutgers University found that blueberries contain a compound that "promotes urinary tract health and reduces the risk of infection" fighting urinary tract infections, E. Coli and inflammation in the digestive tract. Blueberries also contain fibre which helps to promote healthy elimination.

heart health

Anthocyanins, the pigments that give blueberries their colour, may help prevent heart disease and stroke by reducing the accumulation of cholesterol. In fact, a recent research study found that blueberries contain 38% more anthocyanins than red wine. Another antioxidant compound, pterostilbene, was found by the US Department of Agriculture to be important in the metabolism of lipids, including cholesterol.

vision

Numerous studies have found that blueberries are useful in improving night vision and reducing eyestrain. A diet including 3 daily servings of fruit can also reduce the risk of age-related sight loss.

brain

Blueberries can have a number of beneficial effects on the brain and facilitate recovery from brain injury. In animal studies, a diet including blueberries has been found to reduce the effects of Alzheimers or dementia, improve the learning capacity of aging animals, and lessen brain damage from strokes.

skin

The antioxidant content of blueberries also helps to slow the impact of aging on the skin and their high vitamin C content is important in promoting skin health.

diabetes

Blueberries contain dietary fibre which plays a key role in regulating the body's blood glucose level.