Blueberries are the fruits of a shrub that belong to the heath (Ericaceae) family, which includes the cranberry and bilberry as well as the azalea, mountain laurel and rhododendron. Blueberries grow in clusters and range in size from that of a small pea to a marble. They are deep in color, ranging from blue to maroon to purple-black, and feature a white-gray waxy "bloom" that covers the surface serving as a protective coat. The skin surrounds a semi-transparent flesh that encases tiny seeds. Cultivated blueberries are typically mildly sweet, while those that grow wild have a more tart and tangy flavor.

Blueberries and huckleberries although related, are not the same. One obvious difference is that the blueberry has many soft, tiny almost unnoticeable seeds, while the huckleberry has ten larger, hard seeds. Blueberries are also more blue, while huckleberries are blackish blue or redish black. This red/black variety is also called southern cranberry.

Blueberries are literally bursting with nutrients and flavor, yet very low in calories. Recently, researchers at Tufts University analyzed 60 fruits and vegetables for their antioxidant capability. Blueberries came out on top, rating highest in their capacity to destroy free radicals. Blueberries are at their best from May through October when they are in season.

History

Blueberries are native to North America where they grow throughout the woods and mountainous regions in the United States and Canada. This fruit is rarely found growing in Europe and has only been recently introduced in Australia.

There are approximately 30 different species of blueberries with different ones growing throughout various regions. For example, the Highbush variety can be found throughout the Eastern seaboard from Maine to Florida, the Lowbush variety throughout the Northeast and Eastern Canada, and the Evergreen variety throughout states in the Pacific Northwest.

While blueberries played an important role North American Indian food culture, being an ingredient in pemmican, a traditional dish composed of the fruit and dried meat, they were not consumed in great amounts by the colonists until the mid-19th century. This seems to be related to the fact that people did not appreciate their tart flavor, and only when sugar became more widely available as a sweetener at this time, did they become more popular.

Blueberries were not cultivated until the beginning of the 20th century, becoming commercially available in 1916. Cultivation of blueberries was spearheaded by a botanist at the United States Department of Agriculture who pioneered research into blueberry production. His work was forwarded by Elizabeth White, whose family established the first commercial blueberry fields.

Preparation and Storage

Ripe blueberries should be stored in a covered container in the refrigerator where they will keep for about a week, although they will be freshest if consumed within a few days. Always check berries before storing and remove any damaged berries to prevent the spread of mold. But don't wash berries until right before eating as washing will remove the bloom that protects the fruit's skin from degradation. If kept out at room temperature for more than a day, the berries may spoil. Ripe berries can also be frozen, although this will slightly change their texture and flavor. Before freezing, wash, drain and remove any damaged berries. To better ensure uniform texture upon thawing, spread the berries out on a cookie sheet or baking pan, place in the freezer until frozen, then put the berries in a plastic bag for storage in the freezer. Berries should last up to a year in the freezer.

Nutritional Value

One cup of blueberries contains 14% DV of fiber 2.41 g per 100g. Blueberries are a source of Vitamins A and C, potassium and folate. Blueberries are very low in fat and sodium.

Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). They work their protective magic by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix.

While wine, particularly red wine, is touted as cardioprotective since it is a good source of antioxidant anthocyanins, a recent study found that blueberries deliver 38% more of these free radical fighters. In this study, published in the August 2003 issue of the Journal of Agriculture and Food Chemistry, researchers found that a moderate drink (about 4 ounces) of white wine contained .47 mmol of free radical absorbing antioxidants, red wine provided 2.04 mmol, and a wine made from highbush blueberries delivered 2.42 mmol of these protective plant compounds.(October 1, 2003)

Pterostilbene (pronounced TARE-oh-STILL-bean), a powerful antioxidant compound found in blueberries, which is already known to fight cancer, may also help lower cholesterol.

Your mother may have told you carrots would keep your eyes bright as a child, but as an adult, it looks like fruit is even more important for keeping your sight. Data reported in a study published in the June 2004 issue of the Archives of Opthamology indicates that eating 3 or more servings of fruit per day may lower your risk of age-related macular degeneration (ARMD), the primary cause of vision loss in older adults, by 36%, compared to persons who consume less than 1.5 servings of fruit daily.

A Better Brain with Blueberries

In animal studies, researchers have found that blueberries help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer's disease or dementia. Researchers found that diets rich in blueberries significantly improved both the learning capacity and motor skills of aging rats, making them mentally equivalent to much younger rats.

Eating plenty of blueberries may significantly lessen brain damage from strokes and other neurological disorders, suggests a study published in the May 2005 issue of the Journal of

Several ingredients in blueberries, including their flavonoids and anthocyanins, have been shown to have strong antioxidant activity. Similar to blueberry, spinach leaves also contain high levels of antioxidants flavonoids, p-coumaric acid, 9-cis-β-carotene, and other water-soluble natural antioxidants. Just how powerful these compounds are is suggested by the fact that blueberries and spinach were each given as only 2% of the two supplemented rat diets.

In addition to their powerful anthocyanins, blueberries contain another antioxidant compound called ellagic acid, which blocks metabolic pathways that can lead to cancer. In a study of 1,271 elderly people in New Jersey, those who ate the most strawberries (another berry that contains ellagic acid) were three times less likely to develop cancer than those who ate few or no strawberries. In addition to containing ellagic acid, blueberries are high in the soluble fiber pectin, which has been shown to lower cholesterol and to prevent bile acid from being transformed into a potentially cancer-causing form.

Blueberries can help relieve both diarrhea and constipation. In addition to soluble and insoluble fiber, blueberries also contain tannins, which act as astringents in the digestive system to reduce inflammation. Blueberries also promote urinary tract health. Blueberries contain the same compounds found in cranberries that help prevent or eliminate urinary tract infections. In order for bacteria to infect, they must first adhere to the mucosal lining of the urethra and bladder. Components found in cranberry and blueberry juice reduce the ability of E. coli, the bacteria that is the most common cause of urinary tract infections, to adhere.

Blueberry Facts and Fables