Blueberries… Health Benefits of these Superfruits

Amy Howell, Ph.D.Marucci Center for Blueberry Cranberry Research

Rutgers University

Chatsworth, NJ

Blueberries Considered one of the healthiest fruits

Why?

• Wide array of diverse phytochemicals

• Broad portfolio of compelling research

• Communication of the health messages

Blueberries

The Original Functional Food

• Native to North America

• Folklore uses Wound healing

Blood poisoning Stomach ailments

DiarrheaUrinary disorders

• Meat preservative

What is responsible for these medicinal benefits?

Plant Pigments

Anthocyanins>13 in blueberries

Carotenoids

Lycopene

Carotene

Lutein

Zeaxanthin

Coloration

Health benefits – Antioxidant, other

Proanthocyanidins

“Tannins”Plant defense compounds

Predator feeding deterrents

Complex molecules

Astringent taste

Multiple health benefits

Antibacterial

Antioxidant

Small Fruit Total Flavonoid Content

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How can eating blueberries benefit our health?

Damaging molecules called OXIDANTS

(Free Radicals)

Attack our bodies

Like bullets in our blood streams

Cause cell damage, disease, aging

Oxidants are made by:

• Our own bodies, when cells grow and die

• How else are they formed?

How can we reduce oxidants and be healthier?

Our bodies have natural defenses against OXIDANTS

We produce ANTIOXIDANTS to stop damage

As we age, our bodies produce fewer natural antioxidants

Blueberries are very high in ANTIOXIDANTS

We can get extra antioxidants from eating

fruits and vegetables

Antioxidant Activity*

Blueberry 22.3

Blackberry 20.4

Garlic 19.4

Strawberry 15.4

*Oxygen Radical Absorbance Capacity

Source: Ron Prior, U.S.D.A.

Consumer Confusion:

Antioxidant level vs. antioxidant activity

Vascular Benefits

• Heart Disease

• Stroke

• Eyesight

Stickiness of blood platelets

Inflexibility of arteries

Inflammation

Oxidation of LDL cholesterol

Heart HealthKalt

Ag Canada

Fed pigs blueberries (1-4 cups human dosage equiv.) and tried to link changes in heart health to levels of plant compounds extracted from tissues of pigs

• Blueberry lowered total cholesterol 12% Blueberry lowered total cholesterol 12% in both studies in both studies

• Worked better when diet included wide Worked better when diet included wide range of flavonoidsrange of flavonoids

• In phytochemical poor diet, In phytochemical poor diet, blueberries blueberries counteracted effects of added counteracted effects of added cholesterol, sugar and saltcholesterol, sugar and salt

Protection Against Ischemic Stroke by Blueberries

Reduced brain damage following release of blood clots during a stroke

Sweeney et al., 2002. Nutritional Neuroscience.

Macular Degeneration (study underway)

Losso

LSU

Lose pigment, grow blood vessels

Blurs “straight ahead” vision

Age-related

No effective treatments

Testing whether blueberries can inhibit blood vessel formation and retain pigment levels

Motor and Cognitive BehaviorJoseph

USDA

Aging – decreased ability to respond to oxidative or inflammatory stressors

Blueberry shown to prevent this and/or restore it by antioxidant and anti-inflammatory activities

Blueberries decreased brain inflammation similar to the pain reliever “Aleve”

May effect genes that turn this on and off

Blueberries and Brain Aging

Blueberry Dietary Supplementation

Reversed age-related mental decline - Memory loss- Motor behavioral deficits

Joseph, J.A. et al. J. Neuroscience. 1999

Motor Abilities Rod Walk Test

DIET GROUP

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CONTROL STRAWBERRY SPINACH BLUEBERRY

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Improvements in Decision Speed (Human Clinical)

Martin, R. et al., 2002

(p=0.007)

Alzheimer’s Disease

Brain PlaquesBrain Tangles

As the brain ages, vulnerability to oxidative stress increases

– Leads to behavioral deficits

FunctionalityBlueberries enhanced communication between neurons

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Blueberry Diet Induces Neurogenesis

Blueberry dietControl diet

• Antioxidant Effects• Anti-inflammatory Effects• Alterations in Neuronal Communication (cell

signaling)• Increased Neurogenesis

Many compounds work together to achieve these

Blueberries Promote Brain Health

- Goes beyond Antioxidant Activity -

Mechanisms Involved:

Prevention of Bacterial Adhesion

Bacteria bind to cells Colonization Infection

Prevent binding Infection

Possible role in prevention of urinary tract infections…like cranberry

Health Benefits Due to the Interplay of a Mixture of Complex Molecules

Eat the whole fruit!!

How Much is Enough?

1 cup (daily)

Fresh or frozen

FRESH !!

Any Questions?