Blueberries - The berries of the blueberry plant (vaccinium angustfolium) exhibit among the highest levels of antioxidant activity of all fruits and vegetables. In particular, they contain the polyphenol anthocyanin (a pigment that gives fruits their red, purple and dark blue colors). Anthocyanins are powerful flavonoid antioxidants that help protect the body from free radical damage and diseases associated with aging. Blueberries contain not only 25-30 different types of anthocyanins, but also chlorogenic acid (believed to be a cancer inhibitor), and the pigment cyanidin (an anti-inflammatory). Blueberries contain silicon (an element believed to be helpful for the pancreas) and are considered to be helpful for diabetes.

Blueberries also have been effective for many health conditions, and may protect the body against age related declines in neural and cognitive functions, short-term memory loss, macular degeneration of the retina, and urinary tract infections (due to compounds that inhibit the adherence of bacteria to uroepithelial walls). Moreover, there is evidence that blueberries may improve glucose metabolism via the action of chlorogenic acid, serve as a powerful anti-inflammatory agents (useful against arthritis and other inflammatory conditions), and reduce the risk of certain cancers.

The antioxidant power of foods is measured in ORAC units (Oxygen Radical Absorbance Capacity), which indicate the total amount of a food’s antioxidant capacity. High ORAC values indicate greater antioxidant capacity. High-ORAC foods may therefore protect cells from oxidative damage.Two studies have shown that eating high-ORAC fruits and vegetables (or doubling the intake of fruits and vegetables) elevates the antioxidant capacity of the blood 13-25% (see Jrnl of Clinical Nutrition 68: 1081-87). When ORAC values for 40 fruits and vegetables were measured by the USDA’s Agricultural Research Service at its Human Nutrition Research Center on Aging (HNRCA) at Tufts University, fresh blueberries scored the near the top, having 2,400 ORAC units per 100 grams (3.5 ounces). Serum levels of anthocyanins found in blueberries have been shown to rise significantly after ingestion of freeze-dried blueberry powder and correlate with an increase in serum antioxidant capacity as measured in ORAC units (Mazza et al., Jrnl of Agricultural and Food Chemistry 50 (26): 7731-37; 2002).


Cranberries - Cranberries (Vaccinium macrocarpon) are native to the boggy regions of temperate and subalpine North America and Europe. Although Native Americans used them extensively, they were first cultivated in the U.S. in the early 19th century. Cranberries grow on viney plants belonging to the heath family Ericaceae that also includes blueberries, bilberries, huckleberries, and bearberries (Arctostaphylos uva ursi). Cranberries contain tannins, fiber, anthocyanins (and other flavonoids), and Vitamin C. Their tannins prevent bacteria from attaching to cells. Consequently, cranberries have been used against infections, including urinary tract infections. In addition, cranberries may be helpful in protecting against heart disease, stroke and certain forms of cancer. Cranberries are an especially good source of antioxidant polyphenols. In animal studies, the polyphenols in cranberries have been found to decrease levels of total cholesterol and so-called “bad” cholesterol. Cranberries may also inhibit the growth of cancer cells in human breast tissue and lower the risk of both stomach ulcers and gum disease.


Raspberries - Raspberries (and blackberries) belong to the rose family (Rosaceae). The red raspberry was first cultivated in Europe about 400 years ago. There are several varieties native to North America, including a black raspberry native to southern states (that has been crossed with European varieties) and a red raspberry (Rubus idaeus) from which originate most commercially grown varieties. Raspberries contain anthocyanins, fiber (including the cholesterol lowering soluble form pectin), phytochemicals (ellagic acid, coumaric acid, ferulic acid), calcium, and vitamins A, C, and E. Ellagic acid is known to be antiviral, antibacterial, anticarcinogenic, and antimutagenic. It has been shown to inhibit the mutation of cells and to prevent the binding of carcinogens to DNA. Raspberries have 1,220 ORAC units per 100 grams (3.5 ounces), among the highest of the forty fruits and vegetables tested by the USDA.


Strawberries - Strawberries long have grown wild in the world’s temperate regions. They have been cultivated for several thousand years and were prized among the ancient Romans. Most of the common varieties of strawberry derive from a hybrid (Frangaria x ananassa). Strawberries have an ORAC value of 1,540, which is very high among the fruits and vegetables tested by the USDA.They are a good source of vitamins C, K, B-2, B-5, B-6, and folate. They also contain appreciable amounts of the minerals manganese, iodine, and potassium, as well as dietary fiber. Like other berries, the antioxidants contained in strawberries may be useful against diseases of the heart and arteries by preventing the oxidation of lipids. The phytonutrient phenols most abundant in strawberries are anthocyanins and ellagitannins. The anthocyanins help to prevent oxidative damage from free radicals in body. The unique phenol profile of the strawberry enables it not only to protect the heart, but also to fight inflammation and cancer. Studies have shown that strawberries also protect the brain from oxidative stress and may therefore reduce age-related cognitive decline in brain function.