by Tony Scott

Created on: May 14, 2008   Last Updated: June 25, 2011

Loved for their sweet and slightly tart flavor, these uniquely dark blue berries have become a favorite in many a kitchen for their spicy aroma. Making jams and blueberry pies has been a long time favorite of cooks for many generations.

More recently though has been the discovery of the many health benefits of the humble indigo blue berry.

Blueberries are packed with nutrition: 

Power packed into each small berry are Vitamins A,C, E and beta-carotene as well as rich in the minerals potassium, manganese, magnesium.  Being very high in fiber and low in saturated fat, cholesterol and sodium they thus become a dieter dream food.

But this is just the tip of the proverbial nutritional iceberg, for recent studies tell us that out of all the fresh fruits and vegetables, blueberries provide us with the most health-protecting antioxidants, those invaluable little elements which help prevent cancer-causing cell damage and may limit the changes brought on by age related diseases.

These antioxidants help to stop the production of free radicals. Free radicals are groups of atoms that damage the cells and the immune system which leads to disease. Antioxidants bind the free electrons in free radicals.

Some of these antioxidants include:

Anthocyanins create the blue color found in blueberries. Being water-soluble they will bleed into water (or on mouths and clothes)and trying to remove these stains from clothing can be very difficult indeed. Anthocyanins are antioxidants, known to reduce heart disease and cancer in humans. They are found in many plants, but blueberries are the highest of any fruit or vegetable. This substance is believed to combat the effects of E. Coli.

Chlorogenic acid is another antioxidant which may also slow the release of glucose into the bloodstream after a meal and thus may be of benefit to diabetics. Chlorogenic acid's antioxidant properties may help fight damaging free radicals.

Ellagic acid also appears to bind cancer-causing body chemicals, rendering them inactive. It is a known fact though that raspberries have more Ellagic acid than blueberries. The largest concentrate of these compounds are to be found in the leaves.

Catechins are the phytochemical compounds that helped make green tea the popular drink it is today. It is believed that their antioxidant effect helps to lessen the formation of plaque in the arteries. More research is being carried out to see whether they can combat cancerous tumors from forming, but to date no solid evidence exists.

If ever there was an antioxidant that should be touted as a wonder miracle it is Resveratrol. This is a substance that is produced by several plants. A number of beneficial health effects, such as anti-cancer, anti-viral, neuroprotective, anti-aging, anti-inflammatory and life-prolonging effects have been reported for this substance, which is found also in the red skin of grapes.

Since wine is made from red grapes, the amount of resveratrol found in a glass of red wine, may explain the phenomenon known as the "French paradox."

This refers to the fact that the French cuisine is loaded with a lot of saturated fats, but have they are also renown to have a low incidence of coronary disease, possibly due to their drinking of red wine. This 'paradox' is more discussed than proven. Resveratrol is also found in peanuts, and other berries of Vaccinium species including bilberries and cranberries.

So here is a basic overview of the humble blueberry. So not only is it used as jam on your toast of a morning, or as a pie in your dessert bowl at night. Think of the health benefits packed into this little blue berry of power.

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