Immune-boosting Food: Blueberry

Anthocyanins, the pigments that give blueberries their stunning deep colour, have potent immune-stimulating properties. Because they are antioxidants, anthocyanins protect capillaries (tiny blood vessels) from oxidative damage. In doing so, they promote brisk blood flow through the circulatory channels through which many immune cells travel to reach parts of the body that need their help. Protection against oxidation also helps ensure good circulation of lymph, the fluid that carries immune cells through its own system of channels.

Moreover, blueberries are rich in concentrated tannins, astringent substances also found in tea. According to US research, these tannins prevent E. coli bacteria from sticking to the cells that line the urinary tract, where they can cause infection. Scientists think that tannins block the growth of the part of the bacteria that gives the bugs their adhesive property. Tannins also contain compounds called catechins. Several studies suggest that catechins shield us against some types of cancer.

The proof: When US researchers measured the levels of antioxidants in 40 different fruits and vegetables, blueberries came out near the top. In fact, a 12S g serving of fresh blueberries supplies enough antioxidants to almost double our average daily intake. The study suggests that eating a fistful of blueberries (or their cousins, cranberries) daily will go a long way towards preventing urinary tract infections and promoting good overall health. Blueberries are at their peak in January and February, but canned and frozen are available year-round.

Put blueberries to work: Use fresh berries to add texture to your breakfast cereal and in fruit salads. Or add fresh, frozen, or dried blueberries to pancake or muffin batters. Don't like blueberries? Other berries, including raspberries, blackberries and strawberries, deliver many of the same cancer-fighting phytochemicals. Like blueberries, they're loaded with fibre (all those tiny seeds) and ellagic acid, shown in early studies to inhibit the development of cancer. This may explain, in part, why research at the Harvard School of Public Health, involving 1271 people, found that strawberry lovers were less likely to develop cancer than those who rarely ate the fruit.