Milk Destroys Antioxidant Benefits of Blueberries

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Milk Destroys Antioxidant Benefits in Blueberries by Barbara Minton, Natural

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(NaturalNews) Not much is better than a bowl of fresh blueberries. Bursting

with flavor and sweetness, low in calories, and packed with nutrients and

antioxidants, these tiny fruits are anti-aging superstars. There is however

one word of caution. Blueberries lose their power when eaten with milk.

 

*Blueberries have a high affinity for milk protein*

 

A new study reported in the journal *Free Radical Biology and

Medicine*investigated whether antioxidant properties of blueberries

were reduced

because of their affinity for protein. They assessed the bioavailability of

phenolics after consumption of blueberries with and without milk. Phenolics

are the active compounds in plants that give blueberries their antioxidant

potential.

 

Volunteers consumed 200 g of blueberries with 200 ml of either water or

whole milk. Blood samples were collected at baseline and at intervals

following consumption. The samples revealed that ingestion of blueberries

with water increased plasma levels and concentrations of caffeic and ferulic

acids. When blueberries and milk were ingested together, there was no

increase in plasma antioxidant capacity. There was a reduction in the peak

plasma concentrations of caffeic and ferulic acids as well as the overall

absorption of caffeic acid.

 

Ferulic acid provides rigidity to cell walls and protects the nervous

system. It has a normalizing effect on blood pressure. Caffeic acid is also

a powerful protector of neurons. Other research has shown caffeic acid has

the potential to prevent neurodegenerative disease.

 

This study suggests that the best way to gain maximum benefits from

blueberries and other fruits eaten for their polyphenol content is to

consume them either one hour before protein is consumed, or two hours after.

 

The effects of ferulic and caffeic acids on neurons may be what give

blueberries their ability to influence cognition and learning. A study

reported in the August, 2008 journal *Nutrition and Neuroscience* looked at

cognitive impairment in age-related neurodegenerative diseases such as

Alzheimer's as being due to long-term exposure and increased susceptibility

to inflammatory insults. They investigated whether polyphenols in

blueberries could reduce the deleterious effects of induced inflammation.

 

Rats were fed a diet that included a non-steroidal anti-inflammatory drug

(NSAID), or a 2 percent blueberry diet. After two weeks and behavioral

evaluation, the rats were examined and total RNA from the hippocampus was

extracted to analyze the expression of inflammation-related genes. The

researchers found the blueberry diet was able to improve cognitive

performance to a much greater degree than was the NSAID diet. Blueberry

eaters showed a reduction in several factors influencing the inflammatory

response. They concluded that blueberry polyphenols can lessen learning

impairments resulting from neurotoxic insult and exert anti-inflammatory

actions, perhaps by alteration of gene expression.

 

Other studies have found that diets rich in blueberries significantly

improved both the learning capacity and motor skills of aging animals,

making them mentally equivalent to animals much younger.

 

*Blueberries are antioxidant powerhouses*

 

Researchers at Tufts University recently analyzed 60 fruits and vegetables

for their antioxidant capabilities. Blueberries were tops among all that

were studied, ranking highest in the capacity to destroy free radicals.

Antioxidants in 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.

 

The pigments that give blueberries their color improve the structure of

veins and the vascular system. They enhance the effects of vitamin C and

inhibit enzymes from cleaving the collagen matrix. Maintaining a stable

collagen matrix is essential for health of bones, tendons, cartilage and

connective tissue. The collagen matrix is what keeps skin from wrinkling and

sagging.

 

Eating 3 or more servings of fruit per day including blueberries lowers risk

of age-related macular degeneration, the primary cause of vision loss in

older adults. Blueberries are loaded with eye healthy and vision preserving

carotenoids like lutein and zeaxanthin, and flavonoids like rutin,

resveratrol and quercitin. And they contain a wealth of minerals needed for

vision and overall health, like selenium and zinc.

 

Blueberries are high in the soluble fiber pectin, which has been shown to

lower cholesterol. They provide greater cardio-protective antioxidant

capability than red wine.

 

Blueberries' cancer fighting properties are legendary. Ellagitannins is

probably the most highly prized compound in blueberries because of its

ability to block metabolic pathways that can lead to the initiation and

promotion of cancer. A study reported in the *Journal of Agricultural and

Food Chemistry* found that blueberries inhibit colon cancer cell

proliferation and induce programmed cell death. Blueberries contain

kaempferol. This compound was shown in the Women's Health Study to reduce

the risk of ovarian cancer by 40 percent in women who diets provided the

greatest amounts. Blueberries also contain pterostilbene, another powerful

cancer fighting compound.

 

Both diarrhea and constipation can be relieved with blueberries. Their

tannin concentration helps reduce inflammation in the digestive tract as

well as in the urinary tract. They provide safety form the bacteria that

cause food borne illnesses.

 

Blueberries are terrific anti-depressants and mood elevators.

 

*Choosing and using blueberries*

 

For many people seeing the price tag for fresh organic blueberries is a real

jolt. Some of the cost can be minimized by buying wild blueberries. These

are often the same quality as those certified organic. Frozen blueberries

provide all the antioxidant potential and other nutrients found in fresh

ones. If you are looking for frozen berries, check the bag to make sure the

berries move around freely and are not stuck together, indicating they have

been thawed and refrozen. If you like some juice with your blueberries,

frozen is the way to go.

 

As a general rule, the riper the fruit the greater its antioxidant content.

 

Organic dried blueberries are also a good choice, especially for snacking

since the sweetness is accentuated by the drying process. The antioxidant

potential of dried blueberries can be as much as four times greater than

that of fresh. Organic dried berries will have been dried at temperatures

low enough to protect their antioxidant capabilities.

 

Heat is a destroyer of the antioxidant potential of blueberries, making

canned or other processed berries a poor choice. Fresh or frozen blueberries

can be pureed and fed to babies. Blueberries in baby food jars will have

lost most of their nutritional value.

 

Sources:

 

US Highbush Blueberry Council, blueberry.org.

 

*Organic Facts, Health Benefits of Blueberries*, organicfacts.net.

 

*Blueberries*, WHFoods, whfoods.com.

 

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