Nutrition News & Views

October 25, 1999
Finding The Fountain Of Youth In Blueberries-October, 1999/No.2

Well, it might not be the fountain of youth, but the blueberry offers a special ingredient which helps to prevent the signs of aging. What is this special ingredient? Antioxidants! These antioxidants are substances that delay or prevent deterioration of cells by oxygen. Carbohydrates and fats are stored in the body and are used for fuel. As your body burns these carbohydrates, by-products called "free radicals" are produced. These free radicals arise during the burning of the fuels. Free radicals are highly reactive and attack cells they come into contact with. This can cause cell damage which is associated with aging, including memory loss, balance and coordination. Since free radicals occur naturally, your body is equipped with antioxidants to defend these cells.

As far as antioxidant content in fruits and vegetables, blueberries top the list! In a recent study by Dr. Ronald L Prior, forty fresh fruits and vegetables were analyzed using a new technique which measures the antioxidant activity of the whole food. This technique was developed at the United States Department of Agriculture (USDA) Human Nutrition Research Center on Aging at Tufts University under the direction of Dr. Prior. According to Prior, "just one-half cup of blueberries packs the antioxidant punch of about 1000 milligrams of vitamin C, well know for its antioxidant effect." Just one serving of blueberries delivers as many antioxidants as five servings of other fresh fruits and vegetables such as carrots, apples, broccoli, or squash.

In another study at this USDA lab, rats were fed diets supplemented by foods with blueberries, strawberries, or spinach. The blueberry-supplemented group was the only group to show reversals in coordination and balance. Dr. James Joseph, director of the study, believes the results can not be explained by the antioxidant activities of the blueberries, since all three foods have high levels of antioxidants and reversed other signs of aging. More research will have to be done to determine what is causing the motor skill reversal. But, Dr. Joseph said that while he is waiting to find out, he's eating a cup of blueberries every day.

Blueberries make a great snack! They are low in calories, virtually fat free, provide a good source of fiber, and as we now know, also provide us with powerful antioxidants. There are several ways to incorporate blueberries into your diet. Try a blueberry sorbet, blueberry fruit shake, blueberry tortilla pizza, or a creamy blueberry dip. All of these recipes can be found on the North American Blueberry Council .

There is nothing better than fresh blueberries right off the plant. The Rabbiteye and Southern Highbush are the two types that can grow in Mississippi. Southern Highbush is recommended for experimental planting. By growing your own plants, you would have this antioxidant packed fruit just outside your door.

For information on growing your own blueberry plants, see Publication 1758, Establishment and Maintenance of Blueberries, at the Mississippi State Extension Service .

Submitted by Heather Gilmore, MSU Dietetic Intern
Distributed by Barbara McLaurin, Ph.D., R.D., L.D., Human Nutrition Specialist, MSU Extension Service, October 1999

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