Blueberries
<p><b >Blueberries</b> are <a href="http://en.wikipedia.org/wiki/Perennial" title="Perennial" class="mw-redirect" >perennial</a> <a href="http://en.wikipedia.org/wiki/Flowering_plant" title="Flowering plant" >flowering plants</a> with indigo-colored berries in the <a href="http://en.wikipedia.org/wiki/Section_(botany)" title="Section (botany)" >section</a> <i ><b>Cyanococcus</b></i> within the<a href="http://en.wikipedia.org/wiki/Genus" title="Genus" >genus</a> <i ><a href="http://en.wikipedia.org/wiki/Vaccinium" title="Vaccinium" >Vaccinium</a></i> (a genus which also includes <a href="http://en.wikipedia.org/wiki/Cranberry" title="Cranberry" >cranberries</a> and <a href="http://en.wikipedia.org/wiki/Bilberry" title="Bilberry" >bilberries</a>). <a href="http://en.wikipedia.org/wiki/Species" title="Species" >Species</a> in the section<i >Cyanococcus</i> are the most common<sup id="cite_ref-0" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-0" >[1]</a></sup> fruits sold as "blueberries" and are native to <a href="http://en.wikipedia.org/wiki/North_America" title="North America" >North America</a>(commercially cultivated highbush blueberries were not introduced into Europe until the 1930s).<sup id="cite_ref-nauman1993_1-0" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-nauman1993-1" >[2]</a></sup>
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<h3 >Nutrients, phytochemicals and research</h3>
<table class="infobox" >
<caption >Blueberries, raw</caption>
<tbody>
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<th colspan="2" >Nutritional value per 100 g (3.5 oz)</th>
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<th ><a href="http://en.wikipedia.org/wiki/Food_energy" title="Food energy" >Energy</a></th>
<td >239 kJ (57 kcal)</td>
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<th ><a href="http://en.wikipedia.org/wiki/Carbohydrate" title="Carbohydrate" >Carbohydrates</a></th>
<td >14.5 g</td>
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<th >- <a href="http://en.wikipedia.org/wiki/Dietary_fiber" title="Dietary fiber" >Dietary fiber</a></th>
<td >2.4 g</td>
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<th ><a href="http://en.wikipedia.org/wiki/Fat" title="Fat" >Fat</a></th>
<td >0.3 g</td>
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<th ><a href="http://en.wikipedia.org/wiki/Protein_(nutrient)" title="Protein (nutrient)" >Protein</a></th>
<td >0.7 g</td>
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<td ><a href="http://en.wikipedia.org/wiki/Vitamin_A" title="Vitamin A" >Vitamin A</a></td>
<td >54 IU</td>
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<td >- <a href="http://en.wikipedia.org/wiki/Lutein" title="Lutein" >lutein</a> and <a href="http://en.wikipedia.org/wiki/Zeaxanthin" title="Zeaxanthin" >zeaxanthin</a></td>
<td >80 μg</td>
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<td ><a href="http://en.wikipedia.org/wiki/Thiamine" title="Thiamine" >Thiamine (vit. B<sub >1</sub>)</a></td>
<td >0.04 mg (3%)</td>
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<td ><a href="http://en.wikipedia.org/wiki/Riboflavin" title="Riboflavin" >Riboflavin (vit. B<sub >2</sub>)</a></td>
<td >0.04 mg (3%)</td>
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<td ><a href="http://en.wikipedia.org/wiki/Niacin" title="Niacin" >Niacin (vit. B<sub >3</sub>)</a></td>
<td >0.42 mg (3%)</td>
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<td ><a href="http://en.wikipedia.org/wiki/Pantothenic_acid" title="Pantothenic acid" >Pantothenic acid</a> (B<sub >5</sub>)</td>
<td >0.1 mg (2%)</td>
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<td ><a href="http://en.wikipedia.org/wiki/Vitamin_B6" title="Vitamin B6" >Vitamin B<sub >6</sub></a></td>
<td >0.1 mg (8%)</td>
</tr>
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<td ><a href="http://en.wikipedia.org/wiki/Folate" title="Folate" class="mw-redirect" >Folate</a> (vit. B<sub >9</sub>)</td>
<td >6 μg (2%)</td>
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<td ><a href="http://en.wikipedia.org/wiki/Vitamin_C" title="Vitamin C" >Vitamin C</a></td>
<td >10 mg (12%)</td>
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<td ><a href="http://en.wikipedia.org/wiki/Vitamin_E" title="Vitamin E" >Vitamin E</a></td>
<td >0.6 mg (4%)</td>
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<td ><a href="http://en.wikipedia.org/wiki/Vitamin_K" title="Vitamin K" >Vitamin K</a></td>
<td >19 μg (18%)</td>
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<td ><a href="http://en.wikipedia.org/wiki/Calcium#Nutrition" title="Calcium" >Calcium</a></td>
<td >6 mg (1%)</td>
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<td ><a href="http://en.wikipedia.org/wiki/Iron#Biological_role" title="Iron" >Iron</a></td>
<td >0.3 mg (2%)</td>
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<td ><a href="http://en.wikipedia.org/wiki/Magnesium_in_biology" title="Magnesium in biology" >Magnesium</a></td>
<td >6 mg (2%)</td>
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<td ><a href="http://en.wikipedia.org/wiki/Manganese#Biological_role" title="Manganese" >Manganese</a></td>
<td >0.3 mg (14%)</td>
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<td ><a href="http://en.wikipedia.org/wiki/Phosphorus#Biological_role" title="Phosphorus" >Phosphorus</a></td>
<td >12 mg (2%)</td>
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<td ><a href="http://en.wikipedia.org/wiki/Potassium#Potassium_in_the_diet_and_by_supplement" title="Potassium" >Potassium</a></td>
<td >77 mg (2%)</td>
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<td ><a href="http://en.wikipedia.org/wiki/Zinc#Biological_role" title="Zinc" >Zinc</a></td>
<td >0.2 mg (2%)</td>
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<td colspan="2" >Percentages are relative to
<a href="http://en.wikipedia.org/wiki/Dietary_Reference_Intake" title="Dietary Reference Intake" >US recommendations</a> for adults.
<small>Source: <a rel="nofollow" class="external text" href="http://www.nal.usda.gov/fnic/foodcomp/search/" >USDA Nutrient Database</a></small></td>
</tr>
</tbody></table>
<p >Blueberries have a diverse range of <a href="http://en.wikipedia.org/wiki/Micronutrient" title="Micronutrient" >micronutrients</a>, with moderate levels (relative to respective <a href="http://en.wikipedia.org/wiki/Dietary_Reference_Intake" title="Dietary Reference Intake" >Dietary Reference Intakes</a>) of the essential <a href="http://en.wikipedia.org/wiki/Dietary_mineral" title="Dietary mineral" >dietary mineral</a> <a href="http://en.wikipedia.org/wiki/Manganese" title="Manganese" >manganese</a>, <a href="http://en.wikipedia.org/wiki/Vitamin_B6" title="Vitamin B6" >vitamin B<sub >6</sub></a>, <a href="http://en.wikipedia.org/wiki/Vitamin_C" title="Vitamin C" >vitamin C</a>, <a href="http://en.wikipedia.org/wiki/Vitamin_K" title="Vitamin K" >vitamin K</a> and <a href="http://en.wikipedia.org/wiki/Dietary_fiber" title="Dietary fiber" >dietary fiber</a> (table).<sup id="cite_ref-23" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-23" >[24]</a></sup> One serving provides a relatively low <a href="http://en.wikipedia.org/wiki/Glycemic_load" title="Glycemic load" >glycemic load</a> score of 4 out of 100 per day.
Blueberries contain <a href="http://en.wikipedia.org/wiki/Anthocyanin" title="Anthocyanin" >anthocyanins</a>, other <a href="http://en.wikipedia.org/wiki/Pigment" title="Pigment" >pigments</a> and various <a href="http://en.wikipedia.org/wiki/Phytochemical" title="Phytochemical" >phytochemicals</a>, which are under preliminary research for their potential role in reducing risks of diseases such as <a href="http://en.wikipedia.org/wiki/Inflammation" title="Inflammation" >inflammation</a> and<a href="http://en.wikipedia.org/wiki/Cancer" title="Cancer" >cancer</a>.<sup id="cite_ref-24" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-24" >[25]</a></sup><sup id="cite_ref-25" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-25" >[26]</a></sup><sup id="cite_ref-26" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-26" >[27]</a></sup><sup id="cite_ref-27" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-27" >[28]</a></sup><sup id="cite_ref-28" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-28" >[29]</a></sup><sup id="cite_ref-29" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-29" >[30]</a></sup><sup id="cite_ref-30" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-30" >[31]</a></sup> Similar to red <a href="http://en.wikipedia.org/wiki/Grape" title="Grape" >grape</a>, blueberries may contain <a href="http://en.wikipedia.org/wiki/Resveratrol" title="Resveratrol" >resveratrol</a>.<sup id="cite_ref-31" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-31" >[32]</a></sup>
Most studies have been conducted using the highbush <a href="http://en.wikipedia.org/wiki/Cultivar" title="Cultivar" >cultivar</a> of blueberries (<i>V. corymbosum</i>), while content of <a href="http://en.wikipedia.org/wiki/Polyphenol" title="Polyphenol" >polyphenols</a> and anthocyanins in lowbush (wild) blueberries (<i>V. angustifolium</i>) exceeds values found in highbush cultivars.<sup id="cite_ref-32" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-32" >[33]</a></sup>
In preliminary research, feeding blueberries to rats reduced <a href="http://en.wikipedia.org/wiki/Brain" title="Brain" >brain</a> damage in experimental <a href="http://en.wikipedia.org/wiki/Stroke" title="Stroke" >stroke</a><sup id="cite_ref-33" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-33" >[34]</a></sup><sup id="cite_ref-34" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-34" >[35]</a></sup>and may cause increased production of vascular <a href="http://en.wikipedia.org/wiki/Nitric_oxide" title="Nitric oxide" >nitric oxide</a> that influences blood pressure regulation.<sup id="cite_ref-35" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-35" >[36]</a></sup>Additional research showed that blueberry consumption in rats altered <a href="http://en.wikipedia.org/wiki/Glycosaminoglycans" title="Glycosaminoglycans" class="mw-redirect" >glycosaminoglycans</a> which are<a href="http://en.wikipedia.org/wiki/Vascular_tissue" title="Vascular tissue" >vascular</a> cell components affecting control of <a href="http://en.wikipedia.org/wiki/Blood_pressure" title="Blood pressure" >blood pressure</a>.<sup id="cite_ref-36" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-36" >[37]</a></sup>
Other animal studies found blueberry consumption lowered <a href="http://en.wikipedia.org/wiki/Cholesterol" title="Cholesterol" >cholesterol</a> and total blood <a href="http://en.wikipedia.org/wiki/Lipid" title="Lipid" >lipid</a> levels, possibly affecting symptoms of <a href="http://en.wikipedia.org/wiki/Heart_disease" title="Heart disease" class="mw-redirect" >heart disease</a>.<sup id="cite_ref-37" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-37" >[38]</a></sup></p>
<p>
Supplementation of diets with wild blueberry juice may affect <a href="http://en.wikipedia.org/wiki/Memory" title="Memory" >memory</a> and learning in older adults, while reducing <a href="http://en.wikipedia.org/wiki/Blood_sugar" title="Blood sugar" >blood sugar</a> and symptoms of <a href="http://en.wikipedia.org/wiki/Depression_(mood)" title="Depression (mood)" >depression</a>.<sup id="cite_ref-38" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-38" >[39]</a></sup></p>
<h3 ></h3>
<h3 >Pesticides</h3>
<p >In June 2011 the Environmental Working Group rated pesticides in blueberries a significant concern, based on the most recent 2009 USDA laboratory test data.<sup id="cite_ref-39" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-39" >[40]</a></sup><sup id="cite_ref-40" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-40" >[41]</a></sup> Domestic US blueberries were scored at number 10 in the "Dirty Dozen"; imported were better, 23 out of 53 rated fruits and vegetables.<a rel="nofollow" class="external text" href="http://whatsonmyfood.org/food.jsp?food=BB" >(BLUEBERRIES - 52 Pesticide Residues)</a> <a rel="nofollow" class="external text" href="http://www.whatsonmyfood.org/food.jsp?food=BZ" >(BLUEBERRIES, FROZEN - 21 Pesticide Residues)</a>
Because "wild" is a marketing term generally used for all low-bush blueberries, it is no guarantee that pesticides have not been used. For example, the application of pesticides is common in large-scale blueberry monoculture in Maine.<sup id="cite_ref-41" class="reference" ><a href="http://en.wikipedia.org/wiki/Blueberries#cite_note-41" >[42]</a></sup></p>