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{ Why the blue is good for you? Heli J. Roy, PhD, MBA, RD LSU AgCenter

Why the blue is good for you

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Page 1: Why the blue is good for you

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Why the blue is good for you?

Heli J. Roy, PhD, MBA, RDLSU AgCenter

Page 2: Why the blue is good for you

The consumption of blueberries rose about 1.6 times in the last ten years.

Blueberries have gained increased attention because of beneficial components in blueberries. The components are strong antioxidants that can delay the development of chronic diseases and aging.

The antioxidants compounds give blueberries their blue color.

Usage and Popularity

Page 3: Why the blue is good for you

Blueberries have many phytochemicals that have healthful properties. These compounds act as an:

Antioxidant Anticancer Anti-neurodegerative Anti-inflammatory

Because of these properties, recent research shows that blueberries have beneficial effects against chronic diseases. Blueberry antioxidants benefit many organ systems in the body.

Health Benefits of Blueberries

Page 4: Why the blue is good for you

The term "phytochemicals" refers to a wide variety of compounds produced by plants.

Phytochemicals are naturally-occurring non-nutritive (not required in the diet, like nutrients) constituents of fruits and vegetables.

Scientists have identified thousands of phytochemicals, although only a small fraction have been studied closely.

What are Phytochemicals?

Page 5: Why the blue is good for you

They are found in fruits, vegetables, beans, grains, and other plants.

They are the colored compounds in many fruits, vegetables and flowers.

They are said to be bioactive and are considered to have a beneficial effect on human health.

What are Phytochemicals?

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Major Groups of Phytochemicals

Alkaloids Anthocyanins Carotenoids Coumestan Flavan-3-Ols Flavonoids Hydroxycinnamic acid Isoflavones Lignans

Monophenols Monoterpenes Organo sulfides Phenolic acids Phytosterols Saponins Stylbenes Triterpenoids etc Zanthophylls

There are several major groups of phytochemicals

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Phytochemicals are promoted for the prevention and treatment of many health conditions, including cancer, heart disease, diabetes, and high blood pressure.

Lycopene – prostate cancer Lutein – eye sight Genistein – hormone replacement in

menopause Resveratrol – heart health Capsaicin – pain treatment

Phytochemicals(American Cancer Society)

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The polyphenols include a large subgroup of chemicals called flavonoids. Flavonoids are plant chemicals found in a broad range of fruits, grains, and vegetables. Current studies will examine whether they can prevent chronic diseases such as cancer and heart disease.

Flavonoids American Cancer

Society

Page 9: Why the blue is good for you

Some flavonoids act as antioxidants. These get rid of the harmful molecules known as free radicals, which can damage a cell's DNA and may trigger some forms of cancer and other diseases. Flavonoids that act as antioxidants and may protect against some cancers and heart disease.

Quercetin, another flavonoid with antioxidant properties, is found in apples, onions, teas, and red wine.

Flavonoids cont.

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The isoflavones found in foods and supplements such as soy products, red clover, garbanzo beans and licorice, and the lignans found in flaxseed and whole grains may mimic the actions of the female hormone estrogen ( Licorice and Soybean). These estrogen-like substances from these plant sources are called phytoestrogens. They may play a role in the development of and protection against some hormone-dependent cancers such as some types of breast and prostate cancer.

Isoflavones

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Ellagic acid, found in raspberries, blackberries, cranberries, strawberries, and walnuts, also is said to have anti-cancer effects.

Another called allyl sulfides, are found in garlic and onions. These compounds may stimulate enzymes that help the body get rid of harmful chemicals. They may also help strengthen the immune system.

Phenolic Acids

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Carotenoids, beta-carotene, lutein, lycopene and zeaxanthin, which give carrots, yams, cantaloupe, squash, and apricots their orange color, are also promoted as anticancer agents.

Tomatoes, red peppers, and pink grapefruit contain lycopene, which proponents claim is a powerful antioxidant.

The phytochemicals lutein and zeaxanthin, found in spinach, kale, and turnip greens, may reduce the risk of some cancers.

Carotenoids

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Blueberries have anthocyanins, which give blueberries their blue hue and help neutralize free radicals. An example is myricetin.

They also have many other phytochemicals that have been shown to be helpful in preventing various conditions such as diabetes, cancer and heart disease. These are ursolic acid and chlorogenic acid.

Blueberry Phytochemicals

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Oxygen radical absorbance capacity or ORAC is a method of measuring antioxidant capacities in biological samples. A wide variety of foods has been tested using this methodology, with certain spices, berries and legumes rating highly.

ORAC Score

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For 100 grams of food: Spices, cloves, ground 290,283 Spices, turmeric, ground 127,068 Cocoa, dry powder, unsweetened 55,653 Ginger root, raw 14,840 Blueberries, wild, raw 9,621 Blueberries, raw 4,669 Peaches, raw 1,922 Oranges, raw, navel 1,819 Grapes, Black 1,746 Oats, uncooked, old fashioned 1,708

ORAC Score

http://www.oracvalues.com/sort/orac-value/260

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Blueberries are low in calories, only 80 calories per cup and they are fat free.

Blueberries have many vitamins and minerals and they contain many non-nutritive factors as well.

They are an excellent source of vitamin C. In fact, a serving contains about 14 mg or almost 25 percent of the recommended daily value (DV). Blueberries are also a good source of dietary fiber, about 3.5 g per cup, and they are an excellent source of manganese, about 0.5g per cup. Manganese is important for carbohydrate and fat metabolism and is present in most cells in the body.

Some of the other nutrients in blueberries are: calcium, copper, iron, magnesium, phosphorus, potassium, selenium, sodium, zinc, thiamin, riboflavin, niacin, pantothenic acid, vitamin B-6, folate, vitamin A, and vitamin E.

Blueberries are a Superfood

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There is some evidence that certain phytochemicals may help prevent

the formation of potential carcinogens (substances that cause cancer),

block the action of carcinogens on their target organs or tissue, or

act on cells to suppress cancer development. Many experts suggest that people can

reduce their risk of cancer by eating significantly more fruits, vegetables, and other foods from plants that contain phytochemicals.

Cancer Risk

Page 18: Why the blue is good for you

Blueberry extracts can inhibit the growth of many types of cancers. Eating blueberries on a regular basis can reduce the incidence and risk for cancer.

The extracts of several berries have been investigated, particularly blueberries, in regards to their role in cancer prevention of oral, breast, colon and prostate cancers.

The anthocyanins are specifically effective in inhibiting cancerous cell growth the best, blueberry anthocyanins in particular are effective in killing certain cancer cells and preventing cancer development.

Cancer Risk

Lila

Page 19: Why the blue is good for you

Chrologenic acid removes particularly toxic reactive species by scavenging alkylperoxyl radicals and may prevent carcinogenesis by reducing the DNA damage they cause.

Laboratory tests show that kaempferol suppresses the growth of  a number of human malignancies. It does it by enhancing the cell chemistry which destroys the malignant cells. Its effectiveness is increased when combined with other flavonoids or molecules that are known to be toxic to cancer cells.  

Quercetin enhances cancer cell death.

Cancer Prevention

Page 20: Why the blue is good for you

Research has shown that regular consumption of fruits and vegetables lowers the risk for developing heart disease.

A study examined the effects of blueberry consumption in relation to heart disease risk. Those who consumed blueberries on a regular basis had the greatest benefit and lowest risk factors for heart disease.

Heart Disease Risk

Page 21: Why the blue is good for you

In the cardiovascular system, blueberry antioxidants enhance the relaxation of the blood vessels, reduce platelet aggregation, protect against capillaries weakened by exposure to irradiation, reduce capillary permeability, and increase capillary resistance.

Kaempferol prevents oxidative damage of our cells, lipids and DNA. It decreases the oxidation of low density lipoprotein (LDL) and reduces the formation of platelets in the blood. Another way that it inhibits heart disease development is that it decreases a protein that begins the plaques formation in the arteries.

Chlorogenic acid in blueberries can limit low-density lipid (LDL) oxidation, the major determinant of the initial events in atherosclerosis.

Heart Disease Risk

Page 22: Why the blue is good for you

In diabetes, blueberries improve capillaries and microaneurysms and lower glycemic index.

Chlorogenic acid in blueberries is an antioxidant which may slow the release of glucose into the bloodstream after a meal.

Blueberry extract also decreases glucose uptake by cells.

Anthocyanin malvidin lowered elevated blood glucose levels by 33 to 51% in laboratory animals.

Blueberry anthocyanins improve pancreatic beta cell function.

Diabetes

Page 23: Why the blue is good for you

In terms of vision, blueberry antioxidants reduce eye strain.

Feeding laboratory animals with blueberries for 4 weeks prior to light exposure effectively reduced photodamage to the retinas.

Blueberry protected retinal cells against chemical toxins. It increased cell viability, decreased oxidative stress and mitochondrial apoptosis. After a 24-hour preincubation time, blueberry totally inhibited the effect of chemical toxins targeted to harm the retina.

Vision

Page 24: Why the blue is good for you

 The consumption of blueberries is believed to play a role in delaying the development of neurodegenerative diseases, such as Alzheimer's disease.

Several studies in laboratory animals show promising results. Blueberry extract given to laboratory animals reversed some age related neuronal degeneration and resulted in better spatial recall.

Alzheimer's Risk

Page 25: Why the blue is good for you

In the brain, blueberry antioxidants help protect the brain from oxidative stress and may reduce the effects of age-related conditions such as Alzheimer’s disease or dementia.

Blueberry supplementation may protect against neurodegeneration and cognitive impairment caused by oxidative stress.

Alzheimer’sDuffy KB et al Ingram DK. Neurobiology of Aging 29 (2008) 1680–1689

Page 26: Why the blue is good for you

 The consumption of berries has also been suggested to play a role in gastrointestinal (GI) health.

Some of the components in blueberries can inhibit the growth of several intestinal pathogens, such as Salmonella and Staphylococcus. All berries are effective in inhibiting the growth of Heliobacter pylori. H pylori is a bacterial infection that can lead to peptic ulcer disease.

GI Health

Page 27: Why the blue is good for you

In the urinary track, blueberry antioxidants fight infection, prevent the adhesion of harmful bacteria in the urinary track and act as an antimicrobial agent.

The large anthocyanin molecules in blueberries prevent adhesion and proliferation activity of E Coli bacteria in UTI.

Urinary Track

Page 28: Why the blue is good for you

System Effect

Whole system Antioxidant (whole body)

  Cancer prevention (whole body)  Anti-infectious (whole body)  Prevents hyperglycemic peak, improves insulin and glucose

levels (blood)  Reduces inflammatory reaction, improves the immune system

(whole body)  Reduces blood pressure (blood vessels)

  Preventive against toxins

Liver Prevents glycogenolysis

Intestines Improves glucose absorption

Cardiovascular , blood vessels

Prevents LDL oxidation

Brain Reduces oxidative stress and Alzheimer’s. Reduces amyloid formation in Alzheimer’s and improves dopamine levels in Parkinson’s

Heart Dilates blood vessels in the heart, reduces plaque formation, improves endothelial cell function

Bones Protects against osteoporosis, promotes bone growth

Skin Protects against UV radiation, cancer preventive.

Joints Collagen formation

Eyes Maintain healthy vision, reduce cataracts

Nerve cells Synthesis of neurotransmitters

Muscles Improves performance

Effect of blueberry phytochemicals on the organ systems and the organs in the body:

Page 29: Why the blue is good for you

http://text.lsuagcenter.com/en/food_health/nutrition/nutrients/Health-Benefits-of-Blueberries.htm

Health Benefits of Blueberries

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Blueberries are available fresh, frozen, dried or canned as fruit or juices or ready made products such as jams and jellies. They are traditionally used in jellies, jams, and pies but also incorporated into many new foods today. They are baked into muffins and are an ingredient in many other snacks and delicacies. A more recent use of blueberries includes blueberry juice.

Forms Available

Page 31: Why the blue is good for you

Fresh and frozen samples had similar levels of anthocyanins.

Extracts did not differ from that of the fresh fruit.

In a study, there was no significant difference in antioxidant activity between the anthocyanin extracts of the frozen or dried samples and the fresh fruit.

Anthocyanin Stability

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Blueberries can be considered as superfood with all the various health benefits they provide.

Regular consumption can improve memory, visual acuity, reduce infections, reduce cancer, reduce diabetes and heart disease risk.

Conclusions

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1. Olsson M et al. J Agric Food Chem. 2004; 52: 7264-71. 2. Yi W, Fischer J, Krewer G, Akoh C. J Agric Food Chem. 2005; 53: 7320-293. Seeram N et al. J Agric Food Chem. 2006; 54: 9329-39.4. McAnulty SR et al. Free Radic Res. 2005; 39(11): 1241-8.5. Lau FC et al. Neurobiology of Aging 26S (2005) S128–S132.6. Ramierz MR et al. Pharmacol Res. 2005; 52 (6): 457-62.7. Andres-Lacueva C et al. Nutritional Neuroscience, Volume 8, Issue 2 April 2005 ,

pages 111 - 120 8. Blueberries

http://www.fas.usda.gov/htp/Commodity_Pages/Fruits/2005%20Blueberries.pdf 9. B. Dave Oomah and G. Mazza. Trends in Food Science & Technology 10 (1999) 193-

198.10. Vivek Sharma, Christy Joseph, Soumya Ghosh, et al. Mol Cancer Ther 2007;6(9):2544–

5311. Mary H. Gracea, 1, David M. Ribnickyb, 1, Peter Kuhnb, Alexander Poulevb, Sithes

Logendrab, Gad G. Yousefa, Ilya Raskinb and Mary Ann Lila. Phytomedicine12. Hypoglycemic activity of a novel anthocyanin-rich formulation from lowbush

blueberry, Vaccinium angustifolium Aiton. Phytomedicine Vol 16 (5) 2009, P. 406-415. 13. Phytomedicine Vol. 13 (9-10)2006, Pages 612-623 14. J. Agric. Food Chem. 2011, 59, 356–36315. J. Agric. Food Chem. 2004, 52, 6433-644216. Duffy KB et al Ingram DK. Neurobiology of Aging 29 (2008) 1680–1689

References