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Blueberry
Health Benefits: From research labs all across the
country and the world, there is growing evidence that blueberries are
an important part of a healthy diet.
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Blueberries and Antioxidant Activity |
Antioxidants are
thought to help protect the body against the damaging effects of
free radicals and the chronic diseases associated with the aging
process. Fresh fruits, including blueberries, and
vegetables contain many of these naturally occurring antioxidants such
as Vitamins C and E. Blueberries contain 14 mg of Vitamin C and
0.8 mg Vitamin E per 1 cup
of blueberries. In addition, blueberries contain anthocyanins
and phenolics that can also act as antioxidants.
Based on data
from the USDA Human Nutrition Research Center on Aging (Boston,
MA), blueberries are among the
fruits with the highest antioxidant activity. Using a test
called ORAC (Oxygen Radical Absorbance Capacity), researchers
have shown that a serving of fresh blueberries provides more
antioxidant activity than many other fresh fruits and
vegetables. |
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Blueberries and Aging
In a USDA Human Nutrition Research
Center laboratory, neuroscientists discovered
that feeding blueberries to laboratory rats slowed age-related
loss in their mental capacity, a finding that has important
implications for humans.
In one study, Jim Joseph, director
of the neuroscience laboratory in the USDA Human Nutrition
Research Center
(HNRC), fed blueberry extractions—the equivalent of a human
eating one cup of blueberries a day—to mice and then ran
them through a series of motor skills tests.
He found that the blueberry-fed mice
performed better than their control group counterparts in motor
behavioral learning and memory, and he noticed an increase in
exploratory behavior. When he examined their brains, he found
a marked decrease in oxidative stress in two regions of the brain
and better retention of signal-transmitting neurons compared with
the control mice.
The compound that appears responsible
for this neuron protection, anthocyanin,
also gives blueberries their color and might be the key component
of the blueberry’s antioxidant and anti-inflammatory properties.
Blueberries, along with other colorful fruits and vegetables,
test high in their ability to subdue free radicals. These
free radicals, which can damage cell membranes and DNA through a process
known as oxidative stress, are blamed for many of the dysfunctions
and diseases associated with aging.
These findings could become increasingly
important as the U.S. population ages. It is projected
that by 2050, more than 30% of Americans will be over 65 and will
have the decreased cognitive and motor function that accompanies
advanced age. Joseph is currently testing the effects of blueberries
on humans. Preliminary results show that people who ate a cup
of blueberries a day have performed 5–6% better on motor
skills tests than the control group.
Research Excerpts on blueberries and aging
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Blueberries and Health
Research Excerpts on blueberries and
health
Researchers at Rutgers
University in New Jersey have identified compounds in
blueberries called proanthocyanidins that promote urinary tract
health and reduce the risk of infection by preventing bacteria
from adhering to the cells that line the walls of the urinary
tract. |
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Ethnobotany and Blueberries: Blueberries have been associated with positive physiological
and cosmetic benefits for centuries. Here we list non scientific
information which although not endorsed by the USHBC, may be of interest
to researchers as a direction for further research.
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Blueberry Health and
Nutrition traditions in China.
(under construction) |
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Native American and
First Nations of Canada blueberry health and medicinal traditions.
(under construction) |
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Blueberry health and
nutrition in Russia
and Central European Traditions. (under construction)
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Dr. Duke's
Phytochemical and Ethnobotanical
Database, USDA, Agricultural Research Service. A
searchable database on hundreds of plant substances including
blueberries. http://www.ars-grin.gov/duke/plants.html
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Blueberries and Nutrition
Though
blueberries themselves are not a cure-all, they contain a number of
substances which are thought to have health benefits. These substances
include, but are not limited to fructose, fiber, vitamins and antioxidants.
Antioxidants thus far, seem to have the most conclusive role in the
prevention/ delaying of such diseases as cancer, heart disease and the
aging process however, a limited number of studies, especially long
term and on human beings, are not available at this time.
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One cup of blueberries
contains 14% DV of fiber 2.41 g per 100g |
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Blueberries are a
source of vitamins, minerals, dietary fiber, phenolics, and flavonoids
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Blueberries are very
low in fat and sodium |
Composition including the nutrient content
of blueberries, flavonoids, proanthycyanins,
blueberry nutrition research.
USDA National
Nutrient Database For Standard
Reference, Release 19 (2006)
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Blueberry (fresh) |
Blueberry
(frozen, unsweetened) |
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1 c (148 g) |
1 c (155 g) |
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| Energy |
kcal |
84 |
79 |
| Protein |
g |
1.10 |
0.65 |
| Fat |
g |
0.49 |
0.99 |
| Carbohydrate |
g |
21.45 |
18.86 |
| Fiber |
g |
3.6 |
4.2 |
| Calcium |
mg |
9 |
12 |
| Iron |
mg |
0.41 |
0.28 |
| Magnesium |
mg |
9 |
8 |
| Phosphorus |
mg |
18 |
17 |
| Potassium |
mg |
114 |
84 |
| Sodium |
mg |
1 |
2 |
| Zinc |
mg |
0.24 |
0.11 |
| Copper |
mg |
0.084 |
0.051 |
| Manganese |
mg |
0.497 |
0.228 |
| Selenium |
mcg |
0.1 |
0.2 |
| Vitamin
C |
mg |
14.4 |
3.9 |
| Thiamin |
mg |
0.055 |
0.05 |
| Riboflavin |
mg |
0.061 |
0.057 |
| Niacin |
mg |
0.619 |
0.806 |
| Panthothenic acid |
mg |
0.184 |
0.194 |
| Vitamin
B6 |
mg |
0.077 |
0.091 |
| Folate |
mcg |
9 |
11 |
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Vitamin
B12 |
mcg |
0 |
0 |
| Vitamin
A |
IU |
80 |
71 |
| Vitamin
E |
mg |
0.84 |
0.74 |
| Vitamin K |
mcg |
28.6 |
25.4 |
g=grams mg=milligrams
kcal=kilocalories IU=International Units ug=micrograms ATE=alpha tocopherol
equivalent
USDA Data
http://www.nal.usda.gov/fnic/foodcomp/search/
(By clicking on
this link you will be leaving the USHBC website.)
Nutrient data for "blueberries"
includes fresh, frozen sweetened or unsweetened), and canned
Other
Substances Found in Blueberries
Blueberries contain a variety
of compounds. These include: phenolics, anthocyanins,
carotenoids,
ellagic acid. The significance
of their presence and modes of action continue to be explored.
Composition by Percent
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Water |
84.21% |
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Protein |
0.74% |
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Ash |
0.24% |
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Lipids |
0.33% |
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Carbohydrates |
14.49% |
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Sugars
14.74 g./1 cup (148 g.) of blueberries
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sucrose = 1%
glucose
= 49%
fructose
= 50%
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Serving Sizes
Serving based on 1 cup
(fresh)
= 148 grams.
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Container Size |
Servings Per Container |
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½ pint |
1 |
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12 oz. |
2.5 |
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6 oz. |
1 |
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8 oz. |
1.5 |
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1 pint |
2 |
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1 quart |
4 |
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22 oz. |
4.5 |
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5 lb. |
18 |
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10 lb. |
32 |
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20 lb. |
65 |
Nutrition Labels
(view)
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Learning Center:
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For a 5 A Day Guide to fruit serving sizes log onto
http://www.cdc.gov/nccdphp/dnpa/5aday/
pdf/whatsaserving.pdf
(Note: you will leave the USHBC website)
Based on the
5 A Day guide following are servings for blueberries.
One serving of Blueberry juice = 3/4 cup (6 oz.)
of 100% juice
One serving of dried Blueberries = 1/4 cup |
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