Blueberries
Ontario soil produces lowbush and highbush blueberries. The lowbush variety grows wild and is cultivated for retail sales. Highbush berries are larger than the lowbush variety and store a little longer. Blueberries are a naturally sweet, tiny fruit that make a grand snack or dessert. They are a perfect ingredient for smoothies, and can be used to top cereal or added to a fruit cocktail. Blueberries cook well in pies and muffins. Blueberry jam is a prized winter condiment.
Key Components of Blueberries
Mouse over items in this table for more details.
Blueberries contain phytochemical compounds including ellagic acid and the flavonoids, quercetin and anthocyanidins. USDA
Fruits and vegetables contain an abundance of antioxidants that come in the form of vitamins, minerals and phytochemicals.
Carbohydrates
Carbohydrates are a main dietary component and considered a macronutrient (1). The liver breaks down carbohydrates into glucose (blood sugar) which contributes energy to the body, particularly the brain and the nervous system (2). Carbohydrates are classified in two groups, simple, which are sugars, and complex, which are starches and fibre (2). Complex carbohydrates include whole grain breads and cereals, starchy vegetables and legumes. Simple carbohydrates naturally contain vitamins and minerals and include fruits, vegetables, milk and milk products. Simple carbohydrates are also found in refined sugars (2). The healthiest diet obtains carbohydrates, vitamins, and other nutrients in as natural a form as possible (example: from fruit instead of table sugar) (2).
- Linus Pauling http://lpi.oregonstate.edu/infocenter/glossary.html#carbohydrate
- U.S. National Library and the National Institute of Health
http://www.nlm.nih.gov/medlineplus/ency/article/002469.htm#Definition
Fibre
Fibre is a term used to describe a group of carbohydrates that cannot be digested (1). There are different ways of classifying fibre; one way is according to solubility (1). Nuts, seeds, legumes, oats, apples, pears and berries are good sources of soluble fibre, which may reduce the risk of cardiovascular disease (1)(2). Vegetables and whole grains are good sources of insoluble fibre, which is important in bowel health and may reduce the risk of diverticular disease. Despite what was once thought, high fibre intake does not appear to be associated with reducing the risk of colon cancer (1)(2). However, there is strong evidence to suggest that diets rich in cereal fibre may reduce the risk of cardiovascular disease, and diabetes (1)(2). Consuming adequate amounts of both types of fibre is key to maintaining a healthy body.
- Harvard School of Public Health http://www.hsph.harvard.edu/nutritionsource/fiber.html
- Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/fiber/
Pectin is one of the soluble fibres found in fruits and berries (1). As a soluble fibre, pectin's slow stomach emptying, delays the absorption of some nutrients in the intestine and lower blood cholesterol levels (1). Studies have shown that supplementation with pectin can lower cholesterol level (1).
1. Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/fiber/
Vitamin C
Vitamin C is a water-soluble vitamin and antioxidant that is essential to many of the body's functions (1). It is required in the production of collagen, which is a tissue needed for healthy bones, teeth, gums and blood vessels (1). Because of vitamin C's antioxidant activity, it has been studied for its potential protective benefits in heart disease, cancer, eye diseases, the common cold and other health conditions but studies have demonstrated no clear relationship (1). There is research that suggests that high intake of vitamin C can reduce the risk of heart disease, some cancers, stroke and cataracts - but also evidence that there is no significant association between vitamin C intake and disease risk (2). Despite the belief that high doses of vitamin C can inhibit the common cold, there is little evidence to support this (1). Further research is necessary to determine the role of vitamin C in health care and to separate its effects from diets high in fruits and vegetables (2).
- Harvard School of Public Health http://www.hsph.harvard.edu/nutritionsource/vitamins.html
- Linus Pauling http://lpi.oregonstate.edu/infocenter/vitamins/vitaminC/
Vitamin K
Vitamin K is a fat-soluble vitamin found in many food sources, especially cooking oils and leafy green vegetables (1). Vitamin K’s major role is in blood clotting, though research is now showing that it may also have a role in bone development (1). For this reason, scientists are investigating the relationship between high intakes of vitamin K and osteoporosis (1)(2). While some studies have shown an association between intake and hip fractures, this is still considered a weak relationship and further long-term investigation is required (2).
- Harvard School of Public Health http://www.hsph.harvard.edu/nutritionsource/vitamins.html
- Linus Pauling http://lpi.oregonstate.edu/infocenter/vitamins/vitaminK/
Manganese
Manganese is an important mineral element that is a cofactor in many enzymatic reactions. It is essential for cartilage and bone development (1).
- Linus Pauling http://lpi.oregonstate.edu/infocenter/minerals/manganese/
PhytoChemicals
PhytoChemicals are plant chemicals that may have potential benefits to health but are not considered essential nutrients (1). Research is being conducted to determine the roles of various phytochemicals such as carotenoids and flavonoids in disease conditions, yet associations remain inconclusive. While numerous studies have shown the benefits of eating a diet high in fruits and vegetables, it remains to be seen whether benefits can be attributed to individual phytochemicals or to other characteristics of the foods that they are found in (1).
- Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals.html
Anthocyanidins
Anthocyanidins are a subclass of flavonoids (1). Some common food sources of anthocyanidins are red, blue and purple berries, red and purple grapes and red wine (1). These chemicals have been associated with improved blood vessel health in humans and animals (2).
- Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/flavonoids/
- 5 a day The Colour Way http://www.5aday.org/html/phytochem/anthocyanidins.php
Ellagic Acid
Ellagic Acid is part of the polyphenol subclass of phytochemicals (1). Common sources of ellagic acid are blueberries, blackberries, red grapes, raspberries, strawberries, cranberries and pomengranates (1,2). Cell culture and animal studies have shown that ellagic acid may slow the growth of some tumors and may cause the death of cancer cells in the lab (2). While research on ellagic acid is promising, there is no evidence yet to suggest that ellagic acid is benefitical in humans (2). Further studies are necessary to determine what protective benefits ellagic acid may have in the human body.
- 5 a day The Colour Way http://www.5aday.org/html/phytochem/ellagic_acid.php
- American Cancer Society http://www.cancer.org/docroot/ETO/content/ETO_5_3X_Ellagic_Acid.asp?sitearea=ETO
Flavonoids
Flavonoids are a large family of phytochemical compounds produced by plants (1). Scientists are interested in the potential health benefits of flavonoids associated with fruit and vegetable-rich diets. Higher intakes of flavonoid-rich foods are associated with a reduction in cardiovascular disease risk, but it is not yet known whether flavonoids themselves are cardioprotective.
- Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/flavonoids/
Quercetin
Quercetin is considered one of the most widely distributed flavonoids in the diet. Some of the best sources include apples, onions, citrus fruits, teas and red wine (1)(2). Quercetin is being investigated for the role it may play in the prevention of heart disease, eye disease, arthritis, allergies and prostate health (2).
- 5 a day The Colour Way http://www.5aday.org/html/phytochem/flavonols.php
- University of Maryland Medical Centre
http://www.umm.edu/altmed/ConsSupplements/Quercetincs.html#Uses
Beta-Carotene
Beta-carotene is the carotenoid that gives fruits and vegetables their orange and yellow colour (1). Rich sources of beta-carotene include carrots, winter squash, sweet potatoes and even spinach (the green pigment hides the underlying orange and yellow pigments) (1). Beta-carotene has provitamin A activity, which means that it can convert to vitamin A in the body (1). Beta-carotene has been studied for its role in some cancers and heart disease. No consistent association has been found between consumption of beta-carotene alone and reduced lung cancer risk but there may be a potential inverse relationship between total carotenoid intake and lung cancer risk (1). However, beta-carotene supplementation and high-risk populations (such as smokers) showed a possible increased risk of lung cancer (1). While the results of several prospective studies indicate that people with higher intakes of carotenoid-rich fruits and vegetables are at lower risk of cardiovascular disease, it is not yet clear whether this effect is a result of carotenoids or other factors associated with diets high in carotenoid-rich fruits and vegetables (1). Further research is necessary.
- Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/
Lutein & Zeaxanthin
Lutein & Zeaxanthin are the carotenoids found in the eye’s retina (1). While they do not have provitamin A activity, they may have an antioxidant function during light absorption (1). They are efficient absorbers of blue light and may potentially prevent oxidative damage, which may play a role in reducing the risk of age-related macular degeneration (ARMD), a leading cause of blindness in North America (1). Some studies have suggested that high consumption of these carotenoids is associated with a lower risk of ARMD, while other studies have shown no such relationship (1). Further study is necessary to clarify the relationship between dietary lutein and zeaxanthin and the reduced risk of ARMD. In addition, due to the fact that lutein and zeaxanthin are the only carotenoids found in the eye, there is interest in the role they may play in cataract prevention (1). Recent studies have shown that high consumption of foods rich in these carotenoids resulted in reduced cataract development (1). However, further studies are necessary to determine the role of lutein & zeaxanthin and/or foods rich in these compounds in cataract development. Dark green leafy vegetables are rich sources of lutein & zeaxanthin (1).
- Linus Pauling http://lpi.oregonstate.edu/infocenter/phytochemicals/carotenoids/#armd
Antioxidants
Antioxidants are substances that act as free-radical scavengers (1). They protect and defend against highly reactive metabolism by-products (free-radicals) that can cause cell damage in the human body (1). Fruits and vegetables contain an abundance of antioxidants that come in the form of vitamins, minerals or phytochemicals (2). Some well-known antioxidants are vitamin C, vitamin E, selenium, and the carotenoids (2). Antioxidants have been investigated for their role in the prevention and treatment of cancer, heart disease, eye diseases and other health conditions (2). So far, there has been little evidence in human trials to suggest that individual antioxidants have specific protective benefits, despite some promising lab and animal studies (2). Because of the complex makeup of fruits and vegetables, it is difficult to determine the effects of each individual component without considering the interactions of all the components together (2). Research continues to be done to further clarify the role of antioxidants in our diet.
- Linus Pauling http://lpi.oregonstate.edu/infocenter/glossary.html
- Harvard School of Public Health http://www.hsph.harvard.edu/nutritionsource/vitamins.html
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