blueberries… health benefits of these superfruits amy howell, ph.d. marucci center for blueberry...
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Blueberries… Health Benefits of these Superfruits
Amy Howell, Ph.D.Marucci Center for Blueberry Cranberry Research
Rutgers University
Chatsworth, NJ
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Blueberries Considered one of the healthiest fruits
Why?
• Wide array of diverse phytochemicals
• Broad portfolio of compelling research
• Communication of the health messages
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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?
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Plant Pigments
Anthocyanins>13 in blueberries
Carotenoids
Lycopene
Carotene
Lutein
Zeaxanthin
Coloration
Health benefits – Antioxidant, other
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Proanthocyanidins
“Tannins”Plant defense compounds
Predator feeding deterrents
Complex molecules
Astringent taste
Multiple health benefits
Antibacterial
Antioxidant
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Small Fruit Total Flavonoid Content
0
5
10
15
20
Blueberries Cranberry Red Grape RedRaspberry
Strawberrymg e
quiv
alen
ts/
g d
ry w
eig
ht
Flavonoids
other dry matter
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How can eating blueberries benefit our health?
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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?
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How can we reduce oxidants and be healthier?
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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
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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
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Vascular Benefits
• Heart Disease
• Stroke
• Eyesight
Stickiness of blood platelets
Inflexibility of arteries
Inflammation
Oxidation of LDL cholesterol
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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
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• 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
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Protection Against Ischemic Stroke by Blueberries
Reduced brain damage following release of blood clots during a stroke
Sweeney et al., 2002. Nutritional Neuroscience.
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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
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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
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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
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Motor Abilities Rod Walk Test
DIET GROUP
0
3
6
9
15
CONTROL STRAWBERRY SPINACH BLUEBERRY
a a a
b12
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Improvements in Decision Speed (Human Clinical)
Martin, R. et al., 2002
(p=0.007)
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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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0
5
10
15
20
25
30
35
*
Blueberry Diet Induces Neurogenesis
Blueberry dietControl diet
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• 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:
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Prevention of Bacterial Adhesion
Bacteria bind to cells Colonization Infection
Prevent binding Infection
Possible role in prevention of urinary tract infections…like cranberry
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Health Benefits Due to the Interplay of a Mixture of Complex Molecules
Eat the whole fruit!!
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How Much is Enough?
1 cup (daily)
Fresh or frozen
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FRESH !!
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Any Questions?