Native Americans gave pilgrims many gifts to help them survive, including one of America’s most beloved and nutritious foods: the blueberry. They referred to blueberries as “star berries” due to the star shape on the stem end of the berry.
According to the Smithsonian, blueberries, the official state fruit of New Jersey, were cultivated by a family in the region in the early 1900s. By 1916, cross-pollinated blueberries were ready to be enjoyed and were shared with other states.
Nutrient-Dense Food
Blueberries, like other plant-based foods, are nutrient-dense. But what does that mean exactly? Nutrient-dense foods have readily available vitamins, minerals, and phytonutrients or phytochemicals. The phytonutrients, polyphenols, flavonoids, and antioxidants found in blueberries reduce oxidative stress in the body, thereby slowing the aging process. These nutrients also protect us from disease and boost our immune system.
Anthocyanin, a phytonutrient, gives blueberries their bright blue/purple-ish color. Studies show that anthocyanin improves arterial function, cognition, immune system health, cancer prevention, blood sugar regulation, and digestion.
Research
While cranberries are popular for treating urinary tract infections, blueberries are just as effective. Pro-anthocyanins and vitamin C in blueberries, as published in The New England Journal of Medicine (1998), suggest these compounds prevent bacteria from sticking to the walls of the urinary tract.
Three different studies—published in Gerontology (2012), Journal of Agricultural and Food Chemistry (2010), and the Harvard Nurses’ Health Study—all found that regular intake of blueberries significantly slowed rates of cognitive decline. Blueberries are an excellent choice for reducing or preventing signs of dementia or other neurological disorders. Studies comparing berry extract or flavonoid supplements to whole berries found no cognitive improvement from supplements, emphasizing the importance of consuming whole berries. This highlights the value of holistic nutrition in treating and preventing disease, focusing on whole foods.
Blueberries and Heart Health
Heart disease is America’s number one killer. Blueberries are very effective in supporting artery health. A study published in The American Journal of Clinical Nutrition (1998) showed significant improvements in artery function just an hour after consuming blueberries.
Despite common advice to avoid fruit due to sugar content, blueberries are a safe choice for diabetics. Adding a quarter to a half cup of blueberries to two or three meals a day can improve insulin sensitivity. Blueberries also enhance natural killer cell activity, which is crucial for cancer prevention.
Hold The Dairy
While blueberries themselves support gut bacteria and the immune system, combining them with dairy-based yogurt can negate their benefits. Dairy proteins degrade the antioxidants in blueberries. So, hold the dairy and eat more berries!
Conclusion
Incorporating blueberries into your diet can lead to numerous health benefits, from improved heart and cognitive health to enhanced immune function. Their rich nutrient profile makes them a valuable addition to any holistic nutrition plan.
Next blog: Milked Out!
Be well always!
Cynthia Moon