Blueberries are healthy, not magical

Q I've always enjoyed fruit with my breakfast cereal. My family seems to have shifted from bananas and strawberries to a steady diet of blueberries "because they'll keep you healthy." Are blueberries really good for health?

A Native to North America, the flavor and color of blueberries justify their popularity, but as people have become interested in the health benefits of "functional foods," blueberries have become as prized for their chemicals as their taste -- and production has soared to over 200 million pounds a year.

Like other deeply colored fruits, blueberries are rich in anthocyanins and other natural pigments in the flavonoid family. The buzz about blueberries stems from the fact that these flavonoids are powerful antioxidants. According to one widely used testing method, blueberries pack three times more antioxidant power than spinach or oranges. And while antioxidants may be driving the blueberry craze, the fruit also scores well in terms of its traditional nutrients. A 100-gram (3½-ounce) portion of fresh blueberries is low in calories (56), fat (0.4 grams), and sodium (6 milligrams), but high in vitamin C (13 milligrams), vitamin A (100 international units), and fiber (2.7 grams).

Scientists can tell us a lot about the chemical composition of blueberries, but they can't say if these phytochemicals actually contribute to better health. And even if eating blueberries does prove beneficial, we're a long way from knowing what "dose" would be best.

No one in your family should rely on a handful of blueberries to counteract unwise dietary choices. Instead, make blueberries and other deep-colored fruits and vegetables part of a balanced dietary pattern.

For starters, you might look under your blueberries to be sure your breakfast cereal is high in fiber and potassium but low in sugar, sodium, and calories.

-- Dr. Harvey B. Simon, Harvard Men's Health Watch