3. Blueberries

Unlike Goji berries, blueberries are native to the United States and readily available in our stores and markets most of the year. Many people consume them because they like their taste and may not fully realize the nutritional value of this remarkable berry. Blue berries are closely related to cranberries and huckleberries. Blueberries, with a ORAC of 2400 have the highest level of antioxidants of any commonly consumed fruit or vegetable (note- Goji berries are not commonly consumed in the United States or, for that matter, the rest of the western world). Blue berries also are rich in vitamin C, vitamin K and manganese. Prevention of cardiovascular disease and aging Anthocyanins are the primary antioxidant compounds in blue berries. Anthocyanins protect our bodies from the free radicals that contribute to aging and cardiovascular disease. The high content of anthocyanins in blueberries also counter the buildup of plaque in our arteries and thus reduce the risk of heart attaches and other forms of cardiovascular disease. In one study, 168 participants were instructed to drink one liter of a mixture of blueberry and apple juice for one month. At the end of the study oxidative DNA damage due to free radicals was reduced by 20% as compared to the controls who did not drink the juice. Similarly, a study of 93,000 nurses who were on a diet high in Anthocyanins were found to have 32% decrease in the risk of heart disease and heart attacks. Prevention of eye disease While not as rich in vitamin C as Goji berries, every cup of blueberries supplies about 25% of our daily requirement of this important vitamin. As disused above vitamin C reduces intraocular pressure and the risk of glaucoma, the second most common cause of blindness. Cancer prevention The anthocyanins, which give blueberries, their blue color, attach the free radicals that damage DNA and cause cancer, In this respect, scientists at the University of Illinois have suggested that blueberries can be used to reduce the risk of developing prostate cancer. Prevent urinary tract infections You probably know that cranberry juice can be used to treat and prevent urinary tract infection. Cranberries contain compounds that prevent bacteria from binding to the bladder wall. Blueberries also contain similar substances which inhibit bacteria like E.coli from adhering to the bladder wall. Brain health Scientists at the USDA found that object memory loss in rats, which occurs normally with age, can be prevented and even reversed, by feeding them blueberries. Similarly, researchers at the University of Cincinnati found that older adults who consumed blueberry juice scored higher on memory tests that did a control group that received a placebo. Blueberries prevent the formation of "bad" cholesterol. Oxidative damage in our bodies is not limited to our cells and DNA. It is well established that oxidation of our circulating LDL lipoproteins is a crucial step in the development of cardiovascular disease. The antioxidants in blueberries reduce the levels of oxidized LDL and, thus, reduce our risk of heart attaches, strokes and other forms of cardiovascular disease. A daily 50 gram serving of blueberries lowered LDL oxidation by 27% in obese people and a 75 gram serving of blueberries significantly reduced the oxidation of LDL lipoproteins in normal people. Blood pressure Obese individuals who consumed 50 grams (1.7 ounces) of blueberries a day for eight weeks had a 4-6% reduction on blood pressure. Other studies have found similar results in post-menopausal women. Since high blood pressure is one of the leading causes of heart attacks and strokes the implications of studies like this are extremely significant, if not earth shattering. Anti-diabetic effects As compared to other fruits, blueberries have relatively little sugar. One cup of blue berries contain about 15 grams of sugar which is equivalent to that of a small apple or large orange. However, the anthocyanins in blue berries outweigh any negative effects that the sugar may have when it comes to blood pressure control. Anthocyanins increase insulin sensitivity (makes insulin more effective in controlling blood sugar) and glucose metabolism. In a study of 32 obese people with insulin resistance one blueberry smoothie a day resulted in significant improvements in insulin sensitivity. Improved insulin sensitivity also lowers the risk of type 2 diabetes. How to preserve blueberries Fortunately, blue berries do not lose their antioxidant properties if frozen for periods of three to six months. This is good news for those who grow blueberries and wants to freeze them so that they may be enjoyed year around. It also means that the blueberries that you find in the freezer section of your supermarket are just as healthful as the fresh ones grown in your garden. Organic blueberries A recent study revealed that organically grown high bush blueberries had significantly higher concentrations of total phenol antioxidants and total anthocyanin antioxidants than their conventionally grown commercially counterparts. This came as no surprise to those of us who grow our food organically. Propagation Blueberries are relatively easy to grow from soft or hard wood cuttings. Alternately, they can be grown from seeds. To thrive well blueberries should be grown in an acid soil. The simplest, safest and cheapest way to lower the Ph of your soil is to simply work spent coffee grounds to the soil around your blueberry plants once or twice a year. Most of the coffee shops in your area will be glad to give you bags of spent coffee grounds, all you have to do is ask for them.