Blueberries… Health Benefits of these Superfruits Amy Howell, Ph.D. Marucci Center for Blueberry Cranberry Research Rutgers University Chatsworth, NJ

Blueberries Considered one of the healthiest fruits Why? Wide array of diverse phytochemicals Broad portfolio of compelling research Communication of the health messages

Blueberries The Original Functional Food Native to North America Folklore uses Wound healing Blood poisoning Stomach ailments Diarrhea Urinary disorders Meat preservative What is responsible for these medicinal benefits?

Plant Pigments Anthocyanins >13 in blueberries Carotenoids Lycopene Carotene Lutein Zeaxanthin Coloration Health benefits – Antioxidant, other

Proanthocyanidins “Tannins” Plant defense compounds Predator feeding deterrents Complex molecules Astringent taste Multiple health benefits Antibacterial Antioxidant

Small Fruit Total Flavonoid Content mg equivalents / g dry weight Flavonoids other dry matter

How can eating blueberries benefit our health?

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?

How can we reduce oxidants and be healthier?

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

Antioxidant Activity* Blueberry22.3 Blackberry20.4 Garlic19.4 Strawberry15.4 *Oxygen Radical Absorbance Capacity Source: Ron Prior, U.S.D.A. Consumer Confusion: Antioxidant level vs. antioxidant activity

Vascular Benefits Heart Disease Stroke Eyesight Stickiness of blood platelets Inflexibility of arteries Inflammation Oxidation of LDL cholesterol

Heart Health Kalt 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

Blueberry lowered total cholesterol 12% in both studies Blueberry lowered total cholesterol 12% in both studies Worked better when diet included wide range of flavonoids Worked better when diet included wide range of flavonoids In phytochemical poor diet, blueberries counteracted effects of added cholesterol, sugar and salt In phytochemical poor diet, blueberries counteracted effects of added cholesterol, sugar and salt

Protection Against Ischemic Stroke by Blueberries Reduced brain damage following release of blood clots during a stroke Sweeney et al., Nutritional Neuroscience.

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

Motor and Cognitive Behavior Joseph 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

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

Motor Abilities Rod Walk Test

Improvements in Decision Speed (Human Clinical) Martin, R. et al., 2002 (p=0.007)

Alzheimer’s Disease Brain PlaquesBrain Tangles As the brain ages, vulnerability to oxidative stress increases – Leads to behavioral deficits Functionality Blueberries enhanced communication between neurons

Blueberry Diet Induces Neurogenesis Blueberry diet Control diet

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:

Prevention of Bacterial Adhesion Bacteria bind to cells Colonization Infection Prevent binding Infection Possible role in prevention of urinary tract infections…like cranberry

Health Benefits Due to the Interplay of a Mixture of Complex Molecules Eat the whole fruit!!

How Much is Enough? 1 cup (daily) Fresh or frozen

FRESH !!

Any Questions?