BLUEBERRIES

1
BLUEBERRIES

• Kelly Fitzgerald
• Graphics
• http//www.wildblueberries.com/recipes/index.html
  
• http//www.dole5aday.com/ReferenceCenter/Encyclop
  edia/Blueberries/index.jsp?topmenu1

2

• Varieties
• Cultivated blueberries This is the variety found
  most often in a supermarket. These berries are
  marble-sized, round and plump, and have a deep
  blue color and whitish, dusty-looking surface.
• Wild blueberries Wild blueberries are far more
  rare. You may find them sold fresh locally (they
  grow in cool climates such as Maine and eastern
  Canada), but more often they are available canned
  or frozen. They are much smaller than the
  cultivated variety. There are 1,600 wild
  blueberries to the pound, compared to 500
  cultivated blueberries. Wild blueberries have a
  chewy, dense texture and deep flavor.

• Graphic http//www.michelestapleton.com/blueberri
  es/pages/Berry20Dog20card.htm

3
History of.

• Blueberries have been around for thousands of
  years. Explorers noted the existence of these
  berries on their expeditions. Lewis and Clark
  found that Indians in the Northwest Territory
  smoked wild blueberries to preserve them for the
  winter.
• Blueberries come from the genus family Vaccinium.
  Blueberries are low in calories and sodium. They
  contain no cholesterol, and are an excellent
  source of fiber. The pectin content within the
  fiber has been proven to lower blood cholesterol.
  
• In 18th century Germany, blueberries were soaked
  in water to make syrups. The syrups were then
  used in a wide variety of treatments such as
  coughs, diarrhea, gout, rheumatism, relief for
  symptoms of typhoid fever, as a diuretic,
  prevention against scurvy, and a mouthwash to
  soothe mouth ulcers.
• Graphic http//www.michelestapleton.com/blueberri
  es/pages/berries20card.htm

http//asktheberryman.com/bluefacts.html
4
more history

• Blueberries were not cultivated until the
  beginning of the 20th century. They became
  commercially available in 1916. Frederick
  Coville, a botanist at the United States
  Department of Agriculture, pioneered research
  into blueberry production.
• There are approximately 30 different species of
  blueberries with different ones growing
  throughout various regions. Some examples are the
  Highbush variety, found throughout the Eastern
  seaboard from Maine to Florida, and the Lowbush
  variety, found through the Northeast and Eastern
  Canada. The Evergreen variety can be found
  Pacific Northwest states.
• http//www.dole5aday.com/ReferenceCenter/Encyclope
  dia/Blueberries/index.jsp?topmenu1
• http//www.dole5aday.com/ReferenceCenter/Encyclope
  dia/Blueberries/index.jsp?topmenu1http//www.whfo
  ods.com/genpage.php?tnamefoodspicedbid8
• Graphic http//www.michelestapleton.com/blueberri
  es/pages/Berries20silhouette20card.htm

5
Quick Facts

• Michigan and New Jersey produce 66 of all the
  blueberries in the United States, followed by
  North Carolina and Oregon/Washington.
• Maine produces about 25 of all the blueberries
  grown in North America (1998,  wild and
  cultivated combined) and is the largest producer
  of WILD blueberries in the world.
• Blueberries are the second most popular berry in
  the United States. There has been a 50 increase
  in consumption of blueberries during the last 10
  years.
• Over 200 million pounds of blueberries are grown
  in North America every year.
• http//www.dole5aday.com/ReferenceCenter/Encyclop
  edia/Blueberries/blueberry_where.jsp
• Graphic http//www.dole5aday.com/ReferenceCenter
  /Encyclopedia/Blueberries/blueberry_where.jsp

6
Wild Blueberries

• Tip "Go Wild. The USDA says blueberries from the
  great outdoors have twice the antioxidant power
  of their cultivated cousins."
• Mark Harris, Vegetarian Times, 2005
• http//www.wildblueberries.com/wbana/vegetarian_ti
  mes.html
• Graphic http//www.wildblueberries.com/health/dai
  lydose.html

7
Antioxidants

• Antioxidants are best known for their potential
  to protect against oxidative cell damage caused
  by free radicals within our bodies. Potent
  antioxidants found in blueberries fend off free
  radicals. Oxidative cell damage can lead to
  diseases like Alzheimers, cancer and heart
  disease. The antioxidant and anti-inflammatory
  effects of blueberries have been linked with
  anti- aging protection as well.
• http//www.wildblueberries.com/wbana/antioxidant.
  html
• Graphic http//www.runnersworld.com/article/0,50
  33,s6-53-0-0-6026,00.html

8
Anthocyanin

• Anthocyanin, an antioxidant found in high
  capacity in blueberries is the phytonutrient
  responsible for the berrys deep blue color.
  Blueberries are packed with anthocyanidins, which
  neutralize free radical damage to the collagen of
  cells and tissues that can lead to cataracts,
  glaucoma, varicose veins, hemorrhoids, peptic
  ulcers, heart disease and cancer.
• http//www.whfoods.com/genpage.php?tnamefoodspic
  edbid8
• Graphichttp//www.cdc.gov/nccdphp/dnpa/5aday/mon
  th/berries.htm

• Anthocyanins improve the support structures in
  the veins and entire vascular system.
  Anthocyanins have been shown to enhance the
  effects of vitamin C, improve capillary
  integrity, and stabilize the collagen matrix.

9
Antioxidant Comparison

• Blueberries emerged as the top antioxidant
  capacity fruit in a laboratory testing procedure
  called ORAC - Oxygen Radical Absorbance Capacity
  developed by the USDA. ORAC has become the
  definitive measurement of antioxidant capacity.
  Source - Journal of Agricultural and Food
  Chemistry, 44701-705 3343-3426, 1996
  462686-2693, 1998
• (including graphic)
• http//www.wildblueberries.com/health/antioxidant
  s.html

• The ORAC Leader

10
Health Benefits

• Anti-Aging
• The blueberry has emerged as a very powerful
  food in the aging battle. Given the possibility
  that blueberries may reverse short-term memory
  loss and forestall other effects of aging, their
  potential may be very great
• -James Joseph, Ph.D, Chief of the USDA Human
  Nutrition Research Center
• Cancer Prevention
• Blueberries are among the healthiest foods you
  can eat. Their high concentration of antioxidants
  combat the free-radical damage that can lead to
  cancer.
• In addition to their powerful anthocyanins,
  blueberries contain another antioxidant compound
  called ellagic acid, which blocks metabolic
  pathways that can lead to cancer.
• Blueberries are also high in the soluble fiber
  pectin, which has been shown to lower cholesterol
  and to prevent bile acid from being transformed
  into a potentially cancer-causing form.
• http//www.wildblueberries.com/health/benefits.h
  tml
• Graphic http//www.wildblueberries.com/health/po
  werofblue.html

11

• Urinary Tract Health
• Research at the Rutgers Blueberry Cranberry
  Research Center in Chatsworth, N.J., found that
  blueberries promote contain compounds that
  prevent the bacteria from attaching to the
  bladder wall, helping to prevent urinary tract
  infections.
• Vision Health
• The high concentration of the natural compound
  anthocyanin found in blueberries has many
  benefits including reducing eyestrain and
  improving night vision.
• Graphic http//www.wildblueberries.com/health/ben
  efits.html
• http//www.wildblueberries.com/health/benefits.htm
  l

12
Serving size 1 cup (145g)

• Nutrition
• Info
• Graphic http//www.cdc.gov/nccdphp/dnpa/5aday/mon
  th/berries.htm

13
Uses

• Eat them right out of the freezer
• Add blueberries to pancakes, waffles and muffins
• Toss blueberries into cereals or salads
• Make a smoothie
• Mix them with yogurt or ice cream
• All it takes is a half-cup of blueberries to
  deliciously satisfy one of your recommended 5 A
  Day servings.

14

• Availability
• Domestically grown cultivated blueberries are
  available from May through September or October.
  At other times of year, you can find imported
  blueberries in stores.
• The wild blueberry season is short, and the
  berries are not shipped much beyond their growing
  area. Look for canned or frozen berries, if you
  live in an area that doesnt grow them wild.
• About 95 percent of cultivated blueberries
  consists of Northern highbush varieties
• http//www.dole5aday.com/ReferenceCenter/Encyclop
  edia/Blueberries/blueberry_availability.jsp
• Graphic http//www.dole5aday.com/ReferenceCenter
  /Encyclopedia/Blueberries/blueberry_harvested.jsp

15
Recipes

• Wild Blueberry Walnut Bran Muffins
• 1 ¼ cup all-purpose flour (can substitute with
  half whole wheat flour for slightly denser and
  healthier muffins) ½ cup sugar 1 tablespoon
  baking powder ¼ teaspoon salt 1 ¼ cup
  fat-free milk 2 cups bran cereal (such as All-
  Bran) 1 lg. egg or 2 whites 1 teaspoon
  vanilla ¼ cup vegetable oil (such as Canola
  oil) 3 cups Wild Blueberries 1 ½ cups
  walnuts 3 tablespoons brown sugar (optional)
• In large bowl, combine bran cereal and milk. Let
  stand about 5 minutes or until softened.
• Sift together flour, sugar, baking powder and
  salt. Set aside.
• Add egg and oil to softened cereal mixture and
  mix thoroughly.
• Add flour mixture, stirring only until just
  combined. Do not beat. Fold in walnuts. Gently
  fold in Wild Blueberries.
• Portion evenly in 12, 2 ½-inch muffin tins coated
  with cooking spray.
• Can sprinkle each uncooked muffin with 1/2
  teaspoon of brown sugar if desired.
• Bake in preheated 375 degree oven 25-30 minutes.
  If frozen berries are used, add 5- 10 minutes to
  cooking time.
• 12 SERVINGS PER RECIPE
• Nutritional Information Per Serving 1 muffin
  (optional brown sugar not included)
• 280 calories 16 g fat 1.5 g saturated fat 0
  trans fat 20 mg cholesterol 190 mg sodium 36 g
  carbohydrate 6 g fiber 6 g protein 45
  calories from fat Vit.A 6 DV, Vit.C 6 DV
  Calcium 15 DV Iron 20 DV

16
Wild Blueberry Smoothie

• 6 ounces (180g) Wild Blueberries (fresh or
  frozen)
• 6 ounces (180g) yogurt (vanilla or blueberry)
• 1 tablespoon honey (if plain yogurt is used)
• 1/2 cup ice (3 ice cubes)
• -Blend well at high speed. Serve immediately.

Maine Wild Blueberry Soup 4 1/2 cups blueberries
1 Cup Pinot Noir ¼ Cup Honey Vanilla crème
fraîche for garnish In a food processor,
combine the blueberries, Pinot Noir, and honey
blend until the mixture becomes smooth, do not
strain. Chill the soup before serving. Garnish
each soup bowl with Vanilla crème fraîche.
Nutritional analysis per serving calories, 234
fat, 5g cholesterol, 0 mg fiber, 4g protein,
2g http//www.wildblueberries.com/recipes/index
.html
17
Website links

• http//www.wildblueberries.com
• http//www.whfoods.com/genpage.php?tnamefoodspice
  dbid8
• http//www.ars.usda.gov/is/pr/1999/990910b.htm
• http//asktheberryman.com/bluefacts.html
• http//www.dole5aday.com/ReferenceCenter/Encyclope
  dia/Blueberries/index.jsp?topmenu1
• http//www.cdc.gov/nccdphp/dnpa/5aday/month/berrie
  s.htm
• http//www.runnersworld.com/article/0,5033,s6-53-0
  -0-6026,00.html
• http//www.cookinglight.com/cooking/hl/nutrition/p
  ackage/0,14343,1092456,00.html
• Graphics

18
Bibliography

• Ask the berry man. No Publication Named.
  Retrieved September 23, 2005, from
• http//asktheberryman.com/bluefacts.html.
• Benefits of blue. No publication named.
  Retrieved September 23, 2005, from
• http//www.wildblueberries.com/health/benefits.ht
  ml.
• Department of Health and Human Services Centers
  for Disease Control and Prevention. (2005). 5 A
  Day Fruit of the Month Berries. Atlanta, GA.
• Fruit and Vegetable Encyclopedia Online
  Blueberries. Retrieved September 23, 2005, from
• http//www.dole5aday.com/ReferenceCenter/Encyclop
  edia/Blueberries/index.jsp?topmenu1.
• Lose weight, live linger with superfood like wild
  blueberries. Vegetarian Times (1). Retrieved
  September 23, 2005, from http//www.wildblueberrie
  s.com/wbana/vegetarian_times.html.
• Natures number one antioxidant fruit. Journal
  of Agriculture and Food Chemistry, (1). Retrieved
  September 23,
• 2005, from http//www.wildblueberries.com/health/
  antioxidants.html.
• Worlds Healthiest Foods (2005). Blueberries.
  Retrieved September 23, 2005, from
• http//www.whfoods.com/genpage.php?tnamefoodspic
  edbid8.