Eat a colorful variety of fruits and vegetables every day!

Sunday, September 15, 2013

Blueberries



Blueberries are incredibly rich in antioxidants. They contain anthocyanins (maldivins, delphinidins, pelargonidins, cyaniding, and peonidins) as well as flavonols (kaempferol, quercetin and myricetin) and resveratrol. All of these anti-oxidants make it a potent anti-cancer food, and many studies have investigated it’s effects in reducing cancer.

For example, researchers at The University of Georgia found that phenolic compounds from blueberries are effective at preventing the growth of colon cancer cells and can induce apoptosis (cell death). They also have inhibitory effects on the growth of liver cancer cells via DNA fragmentation and caspase-3 activity. In addition, blueberries have been shown to significantly reduce the growth of prostate cancer cells by altering the level of androgens present, as well as inhibiting growth of breast cancer cells through modulation of the phosphatidylinositol 3-Kinase pathway.

Blueberries have also been found to lower the risk of Parkinson’s and Alzheimer’s disease. Recent studies have found that flavonoids and polyphenols from berries, such as blueberries, accumulate in the brain following long-term consumption, and can influence cell-signalling cascades in the brain. Consuming antioxidant-rich berries can improve memory in aging animals, mainly due to polyphenol interaction with aging neurons which reduces stress-related cellular signalling and increases neuron capacity to function properly during aging.


  1. Blueberries Nutrition Facts
    Amount Per 1 cup (148 g)
    Calories 85
  2. % Daily Value*
    Total fat 0.5 g0%
    Saturated fat 0 g0%
    Polyunsaturated fat 0.2 g
    Monounsaturated fat 0.1 g
    Cholesterol 0 mg0%
    Sodium 1 mg0%
    Potassium 114 mg3%
    Total Carbohydrate 21 g7%
    Dietary fiber 3.6 g14%
    Sugar 15 g
    Protein 1.1 g2%
    Vitamin A1%Vitamin C24%
    Calcium0%Iron2%
    Vitamin B-65%Vit. B-120%
    Magnesium2%
    *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  3. Sources include: USDA

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