by Tina M. Kaufman PhD PA-C

Created on: May 15, 2008   Last Updated: June 29, 2009

Summer is upon us, and the anticipation of all that comes with it. For me, the most anticipated of all summer delights is blueberry season. Of all the summer fruits available, from juicy peaches, sweet cantaloupes and larger than life watermelons, the small, unassuming blueberry, with its beautiful blue hue is the "Charles Atlas" of fruits.
While all fruits contain vitamins, fiber and antioxidants, researchers at Tuft's University found that out of 60 fruits and vegetables, blueberries rated highest in the antioxidant capability to destroy free radicals. At their peak of freshness, these little berries are literally bursting with antioxidants called anthocyanidins, which help prevent free radical damage to collagen, the structural support of all cells and tissues within the body. Free radical damage left unchecked can lead to glaucoma, cataracts, vascular disease, heart disease and cancer.

While it is generally well accepted that red wine, in moderate amounts has a cardioprotective effect because it is a good source of anthocyanins, a study in the Journal of Agriculture and Food Chemistry found that blueberries contain 38% more of these antioxidants.
Blueberries are the star of the show in cancer prevention as well. In addition to antioxidants, blueberries contain other compounds called flavenoids and tannins which in several studies suggest they may prevent certain cancers, including ovarian and colon cancer. The Nurses Health Study from 1984-2002 showed that women who ate diets rich in kaempferol (a flavenoid also found in blueberries) were 40% less likely to develop ovarian cancer.
Blueberries are rich in both soluble and insoluble fiber. Soluble fiber helps lower cholesterol levels, while insoluble fiber promotes a healthy digestive tract. Have trouble with urinary tract infections? Blueberries can help here as well. Blueberries contain the same compound found in cranberries that prevent E. coli, the bacteria most commonly associated with urinary tract infections, from adhering to the lining of the urethra and bladder.
And if you have a hard time remembering all of the reasons you should eat blueberries, remember this: diets rich in blueberries improved the memory and motor skills in ageing laboratory animals, and may prevent age-relate dementias.
To get the most bang for your buck, buy locally grown ripened blueberries during their peak growing season, May-October, when their antioxidant level is at its highest. Use them in cereals, parfaits, salads, muffins, crisps or just eat them buy the handful. One cup of blueberries is a paltry 81 calories, but packs a whopping 31% of Daily Value for vitamin C and 4 grams of dietary fiber.
So this summer run, don't walk down to your local farmers market or produce stand and eat them til your blue in the face. And the exercise won't hurt either!

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