Superfood #1 - Berries (especially blueberries)

Berries are antioxidant powerhouses. The dark blue and red pigments you see are packed full of powerful plant nutrients called phytonutrients. There are many different kinds of phytonutrients in plant foods. Specifically to berries are anthocyanidins. Anthocyanidins are the key factor in berries that protect your body from free radicals - those oxidative chemicals that wear away on your cells. This means that your body will be internally protected from that damage. Blueberries, strawberries, raspberries, blackberries, and cranberries are all phenomenal choices.

There is a vast amount of research that is coming out, specifically on blueberries. Blueberries contain the highest amounts of anthocyanidins, as well as another nutrient called pterostilbene. Pterostilbene has been proven in research to aid the body in burning fat for energy, and in reducing colon cancer in animals. Other notable research on blueberries has found that they help increase circulation, protect the blood vessels, protect the brain, and prevent bone loss. Fresh blueberries are always best, with fresh-frozen (picked and then immediately frozen) being your next best choice.



Kara B. Duffy, Edward L. Spangler, Bryan D. Devan, Zhihong Guo, Jonna L. Bowker, Anne M. Janas, Adrienne Hagepanos, Robin K. Minor, Rafael DeCabo, Peter R. Mouton, Barbara Shukitt-Hale, James A. Joseph, Donald K. Ingram A blueberry-enriched diet provides cellular protection against oxidative stress and reduces a kainate-induced learning impairment in rats. NEUROBIOLOGY OF AGING 2008 November Volume 29, Issue 11, Pages 1680-1689
Laboratory of Experimental Gerontology, Intramural Research Program, National Institute on Aging, National Institutes of Health, 5600 Nathan Shock Drive, Baltimore, MD 21224, USA.

Joseph JA, Fisher DR, Cheng V, Rimando AM, Shukitt-Hale B. Cellular and Behavioral Effects of Stilbene Resveratrol Analogues: Implications for Reducing the Deleterious Effects of Aging. J Agric Food Chem. 2008 October Epub ahead of print.
U.S. Department of Agriculture

Devareddy L, Hooshmand S, Collins JK, Lucas EA, Chai SC, Arjmandi BH. Blueberry prevents bone loss in ovariectomized rat model of postmenopausal osteoporosis. J Nutr Biochem. 2008 March E pub ahead of print.
Nutrition, Food and Exercise Sciences, Florida State University, Tallahassee, FL 32306, USA.