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BLUEBERRIES
America's blueberry and its European cousin the bilberry (often made into jam) get their deep blue hue from antioxidants called anthocyanins. Apples, grapes, blackberries, radishes, and red cabbage also contain them, but blueberries are a particularly rich source.
Several studies suggest anthocyanins discourage blood clots from forming, warding off heart attacks. They also appear to improve night vision and to slow macular degeneration by strengthening tiny blood vessels in the back of the eye.
There's also evidence that anthocyanins may protect brain cells from the wear and tear of a long, active life. At the Human Nutrition Research Center on Aging at Tufts University, researcher James Joseph fed one group of rats a diet laced with blueberry extract while another ate standard lab chow. The rats then did short stints in an oxygen chamber, which speeds up aging processes. Brain cells in the control animals lost some ability to respond to key neurotransmitters; rats fed the extract showed no such impairment. "By protecting against age-related changes in the brain," Joseph says, "antioxidants in blueberries could help preserve memory as we get older."
The bottom line:
Bilberry extract has been used safely in Europe for years, and evidence is good that it's effective for some conditions. One study of people with impaired night vision, found that 400 mg of bilberry extract a day, combined with beta-carotene, significantly improved their ability to see in dim light. In Japan the extract is widely taken to relieve eyestrain.
Still, Joseph thinks fresh blueberries are likely to deliver a richer mix of anthocyanins. And since researchers don't yet understand how the body uses these chemicals, there's no guarantee that purified extracts offer all the same benefits. Joseph's advice: While blueberries are in season, buy your anthocyanins in their most delectable form. Otherwise, the supplements are certainly harmless and possibly helpful.
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