For the last ten articles, I have been exploring with you the twenty superfruits (mango, fig, orange, strawberry, goji (wolfberry), red grape, cranberry, kiwifruit, papaya, blueberry, sweet and sour cherries, red raspberry, seaberry (seabuckthorn), guava, blackberry, black currant, date, pomegranate, acai (assai), and dry prune) suggested by Dr. Paul Gross. They are in the same order as the “Berry Doctor” put them in his book Superfruits. He listed them according to their importance in nutrients and phytochemicals as well as the number of scientific researches and depth of clinical trials. Today, blueberry is the subject of our discussion.
Blueberry found its origin in Canada and the United States. At some time, it was only available in season, but nowadays it is easily found fresh worldwide and all year round in our local (Saudi Arabia) hypermarkets. The berry comes in two sizes: The small pea-size, which is the original species from the wild plants of Canada. The larger, which is grape-size, is developed in America to make harvesting easier. The berry is a national fruit in Canada, Nova Scotia, and New Jersey, US.
Blueberry comes with many nutrients like vitamin C, minerals, essential fatty acids, and prebiotic fiber. The berry is probably one of the very few foods, which is of a true blue hue, offering special benefits. The blue-pigmented skin contains precious phytocompounds, which are the fruit’s highlight. Anthocyanins are responsible for the berry’s dark blue pigment.
The multiple benefits of the fruit come from its abundance in polyphenols, anthocyanins, and resveratrol. The latter is also found in red grape seeds; it is getting extensively studied for its anti-ageing effects and enjoying a lot of attention in the research field.
Another phytocompound in blueberry, like in cranberry, is proanthocyanidin, which acts as a repellent to bacteria in the urinary tract, preventing and inhibiting bacterial growth as well as relieving infections. According to different researches in Japan, China, and Chile, the phytochemical is suspected of producing similar action on Heliobacter pylori, the stomach bacteria that result in peptic ulcers and cancer.
Phytochemicals such as phenolic extracts from blueberry are under research for their potency in enhancing health and preventing disease.
In research, anthocyanins, specifically cyanidin and delphinidin glycosides, have been shown to enhance cognitive and physical performances as well as delaying the ageing process. They seem to alter the course of inflammation, metabolic syndromes, osteoporosis, cardiovascular disorders, and cancer.
Hundreds of medical papers have been published since 1927 on blueberry’s effects on health and disease. Despite promising tests on inflammation, vascular disorders, and lung cancer in women, human testing has suffered a drawback due to costly clinical trials. Separating some of the fruit’s beneficial phytocompounds has also encountered many difficulties.
On the other hand, testing on rats at Tufts University in Boston demonstrated that blueberry extracts exhibited a reversal in some disorders that were caused by aging.
According to medical anthropologist John Heinerman’s book Encyclopedia of Fruits, Vegetables and Herbs, blueberry leaves contain a compound called myrtillin. It mimics insulin in its action; it lowers blood sugar levels. The infusion of the dry leaves has been found to stimulate the release of insulin. The tea should be taken regularly two to three times a day in order to be effective and keep sugar levels low. Clinical testing gave similar results from the leaves of other berries such as blackberry, cranberry, raspberry, etc… They work for non-insulin users only.
To benefit from the goodness of the superberry, you should include it in your diet. It can be added to your breakfast cereal, oatmeal, snacks, juice, smoothies, jams, sauces, pies and salads as well as stir-fries. The berry comes with another bonus; it has low natural sugar content, making it a suitable fruit for weight-watchers.
A hint to remember, the beneficial pigments in blueberry and other berries are so potent that they leave irremovable blue stains on clothes.
A mere quarter of a cup makes a delicious and nutritious helping. I am sure your body will gladly welcome all the phytochemicals and nutrients found in the superberry.
N.B. Individuals with medical conditions or on medication should consult their physicians when they decide to introduce anything new in their diet even if it is natural.
