Beautiful, versatile and delicious, blueberries are one of nature's most nutritious foods. They are wonderful eaten alone or added to pancakes, muffins, yogurt, cereal, fruit salad and many other dishes. For all these possibilities, fresh blueberries contain only about 80 calories per cup. A one-cup serving also contains 5 grams of fiber, about 20 percent of the recommended daily amount, and they’re also plentiful in vitamin C.
Blueberries may help reduce heart disease
Research has shown that blueberries have more antioxidants than most other fruits. USDA researcher Dr. Ronald Prior reported in the June 9, 2004, issue of the Journal of Agricultural and Food Chemistry that blueberries have antioxidant phytochemicals called proanthocyanidins. These are associated with fewer occurrences of cardiovascular disease, cancer and urinary tract infections.
Blueberries may help reduce cancer
The sweet and tangy taste of blueberries brings with them a wealth of health benefits. According to cancer specialist Gary D. Stoner at Ohio State University, high levels of anthocyanins that give berries their red, blue and black colors-have been linked to slowing the aging process, protecting the heart, and preventing mental decline.
Stoner says to reap the most value from berries you should eat them whole, either fresh or frozen, because concentrated in the seed are a number of polyphenols, such as ellagic acid, which have cancer-preventive effects. Other berry components include salicylic acid (used to make aspirin), which can help prevent heart attacks and inflammation of blood vessels. (Eating Well Magazine, Summer 2004.)
Blueberries may help lower cholesterol
Berries are a potent weapon in the battle against obesity and heart disease through their cholesterol-reducing potential. An abstract published on the USDA’s Agricultural Research Service website says that naturally-occurring substances in blueberries known to be antioxidants add to the health benefits from consumption of these small, blue jewels of summer!