Newsletters: May - June 2007

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Blueberries are Super Foods

By Linda Miklowitz

Not many foods are blue, so blueberries stand out even if you don't know much about them. They are not only sweet and high in vitamin C, vitamin K, manganese as well as fiber, but they don't upset your blood sugar level. One cup (140 g) of frozen berries contains 70 calories, 12 grams of sugar and 17 grams total carbohydrates, 4 grams of dietary fiber, and 6 percent daily vitamin C.

Jonny Bowden, Ph.D., writing on iVillage.com, puts blueberries first on his list of what he calls "superfoods." Those are foods loaded with antioxidants and nutrients.

Researchers at Tufts University and the USDA published a study in the Journal of Neuroscience showing that animals that consumed an extract of blueberries, strawberries and spinach every day showed significant improvements in short-term memory. Only the animals consuming the blueberries also improved their balance and coordination, which tend to deteriorate with age. Blueberries, also credited with protection of blood vessels, may become one of the great anti-aging remedies-and they cost a lot less than drugs.

The New England Journal of Medicine reported that blueberries, like cranberries, contain compounds that help prevent the bacteria responsible for urinary tract infections from attaching to the bladder wall.

In addition, blueberries may prevent the leading cause of blindness. Wild blueberries are called "the vision fruit" in Japan because they have very high concentrations of anthocyanin, a natural antioxidant and anti-inflammatory compound whose benefits reportedly include reducing eyestrain and improving night vision. There are plans to study whether blueberries can prevent macular degeneration, a disease of the retina and the leading cause of blindness in people over age 65.

A University of Illinois study looked at a particular compound called a flavanoid that inhibits an enzyme involved in promoting cancer. Of the fruits tested, wild blueberries displayed the greatest anti-cancer activity.

Eating only half-of-a-cup per day of wild or frozen blueberries produced these benefits. Add them to salads, toss them onto cereals or slide them into a smoothie.

Nearly all the low-carbohydrate diet plans allow them after the first two weeks, and some allow them from the start. They are a staple of all the lower calorie, low-fat diets. You can buy them in the grocery fresh or frozen or pick your own at local groves starting from about mid-May. Beare's Berries, 7858 Havana Highway, Havana, Florida 32333, features organic "rabbit-eye" blueberries, a southern variety.

"We use no poisonous sprays or chemical fertilizers, just natural corn gluten meal and compost," says owner Nikki Beare. "We used to be certified organic, but when the feds took over, they made it so costly for smaller farms, that we practice organic methods but don't ask for the official designation, as it would take over 15 percent of our income from the berries. People know that they can bring their kids to Beare's Berries, and they can eat the berries right off the bush and not eat anything harmful. We love families." There is a Port-A-Potty for pickers' convenience.

Expect a relaxed atmosphere. "This is on the honor system," Beare said. "We know this is difficult to understand, but we trust everyone"

The grove owners also give tours. "We also help groups come and learn about organic/natural living plants and foods. If a group wants to come and pick, please call us at 850-539-9955 to make an appointment for Lord Beare to take you all through the process."