Superfoods Series: Blueberries
By: John King
More than just a condiment for muffins or an ingredient for pies, blueberries are truly a nutritional powerhouse. Blueberries seem to do everything from fighting cancer, diabetes and heart disease to protecting the body from age related declines in mental acuity and motor function.
The deep rich color of blueberries is indicative of their high concentration of phytonutrients, particularly phenolic compounds possessing tremendous antioxidant and anti-inflammatory properties. Phenols and polyphenols are some of the most powerful naturally occurring anti-inflammatory and antioxidant substances found in nature. These substances quickly neutralize toxic free radicals and quash maladaptive inflammatory processes.
Brain Food: Studies show that the phytonutrients in blueberries can attenuate age related declines in motor function and cognitive ability. These benefits can be attributed to the powerful antioxidant properties of blueberries. New research has shown that blueberry polyphenols exert significant neuroprotective effects by increasing brain cell receptor signalling as well as promoting the formation of new synaptic connections between neurons. Implications of this are increased learning capacity and brain plasticity in the elderly. Current evidence suggests that blueberry phytonutrients may someday play an important roll in reversing the neurodegenerative diseases of aging such as Dementia, Parkinson’s and Alzheimer’s Disease.
Cardiovascular Protection: Blueberries protect the cardiovascular system in several ways. A study involving pigs showed that dietary supplementation with blueberries significantly reduced total serum cholesterol. In addition LDL cholesterol (the bad cholesterol) was also reduced. The implications? The potential for an alternative to toxic cholesterol lowering drugs.
The fruit of the blueberry plant is not the only star. The leaves of the blueberry plant also have medicinal properties. A laboratory study has shown that the phytonutrients in blueberry leaves possess blood pressure lowering effects. This is due to their inhibitory effect on angiotensin-converting enzyme (ACE). ACE inhibitors are widely prescribed for hypertension but are known for their side effects. Having a non-toxic pharmaceutical alternative would be welcomed by many.
Blood Sugar Control: The phytonutrients in blueberries possess powerful antidiabetic properties. Fermented blueberry juice has been shown to dramatically increase glucose uptake by muscle cells while also decreasing triglyceride formation in adipocytes (fat cells). While this study used fermented blueberry juice, I have witness first hand significant blood sugar control by just consuming blueberries. A morning blueberry smoothie with protein promotes even blood sugar throughout the day.
Once again the fruit of the blueberry bush is not the only star. Blueberry leaves have been shown to be an alpha-amylase inhibitor. By inhibiting this enzyme, the rate at which carbohydrates are absorbed is slowed reducing blood sugar spikes and the subsequent toxic insulin spike that follows. This is promising news for diabetes mellitus patients. A study of diabetes patients showed that consuming a preparation made from blueberry leaves for 4 weeks lowered fasting glucose by almost 30%. Additionally the inflammatory markers alanine aminotransferase (ALT), aspartate aminotransferase (AST), glutamyl-transferase (GGT) and C-reactive protein (CRP) were also lowered. This is good news as inflammation caused by high blood sugar is one of the major leading causes of diabetic complications.
Cancer Protection: It’s no surprise that with such powerful anti-inflammatory effects, blueberries would have a positive effect on the prevention and treatment of cancer. Investigators have found that blueberries significantly inhibit the proliferation of breast, intestinal, gastric and prostate cancers. Oddly, the researchers found no correlation between blueberry’s antioxidant properties and cancer prevention indicating the presence of other cancer fighting compounds. One such compound, pterostilbene, is a powerful anti-inflammatory compound, high concentration of which is found in blueberries. Pterostilbene has been shown to induce apoptosis (pre-programmed cell death) in cancer cells, suppress the formation of precancerous lesions and inhibits angiogenesis limiting tumor growth.
Delicious, versatile and readily available there is very little reason not to incorporate blueberries into your diet given their tremendous benefits to health and longevity. While all blueberries are good for you, it seems that the harsher the climate in which they are grown increases their antioxidant capacity. Undoubtedly a survival mechanism evolving over thousands of years. As time passes, I’m sure numerous additional benefits of blueberry consumption will be discovered. If you do not always have access to fresh quality blueberries you can always get their benefits by taking a blueberry supplement. So what are you waiting for? Go have a blueberry smoothie, sprinkle some on your oatmeal or just eat them plain. Anyway you consume them is sure to lead to better health and wellbeing.
Best in Health,
John