Blueberries are often referred to as one of the healthiest foods a person could eat, and for good reason. Consuming just half a cup of blueberries a day more than doubles the antioxidant intake from food of the average diet. The pigment in blueberries comes from a class of flavonoids called anthocyanins and proanthocyanidins; these compounds raise glutathione levels in the body. Glutathione is a very powerful antioxidant and protects the many organs and systems of the body from free radical damage. This is especially true for the brain, liver, eyes and cardiovascular system.
In particular, regular blueberry consumption can help reduce and normalize blood pressure. Research has shown that consuming one-half cup of blueberries twice daily can decrease systolic blood pressure by 7 points. The have also been shown to improve HDL cholesterol and promote regular bowel function.
Look for berries that are dark blue in color, plump, firm, dry and free from stems or leaves. Avoid berries that are moldy, bruised, soft or green. Fresh is best, but frozen is not far behind and is the only option for many of us most of the year.
Cranberries are an excellent source of antioxidants and have been shown to have a beneficial effect on the cardiovascular and immune system as well as act as anti-cancer agents (particularly with prostate cancer). Of particular note is that cranberries contain specific tannins that have been shown to be as effective as the drug trimethoprim in the prevention of recurrent urinary tract infections in older women, without the increased risk of antibiotic resistance and/or fungal infection associated with the medication.
In fact, an 8 ounce of glass of cranberry juice in the morning and afternoon has been shown to control many female bladder infections. Once more, the high quercetin content of cranberries makes it an excellent choice to support the respiratory tract and lower the risk of heart disease and stroke.