Blueberries
Health Benefits
Antioxidants and Health
⢠Free radicals are ions produced naturally by metabolism. Their unpaired electron makes them highly reactive, potentially leading to DNA damage (Matsui et al., 2000) or the mutation of proteins and fats such as those in the cell membrane (Halliwell and Chirico, 1993).
⢠Excessive free radicals contribute to chronic diseases including cancer (Sosa et al., 2012), heart disease, cognitive decline, and vision loss.
⢠Polyphenols found in haskaps and other fruit act as antioxidants in vitro based on tests such as ORAC and FRAP.
Cancer
⢠Many mechanisms for phytonutrient cancer prevention have been hypothesised and demonstrated in vitro. The interaction of specific polyphenols with cancers in different tissues is complex. For cancer reduction, the concentration of specific polyphenols is âcrucialâ (Soma et al., 2012).
⢠Large (n > 3000) case-controlled studies show an inverse association between selected classes of flavonoids and colorectal cancer risk (Rossi et al., 2006; Theodoratou et al., 2007).
Cognition
⢠Plant Foods Rich in Antioxidants and Human Cognition: A Systematic Review (Baroni et al., 2021): Reviewing 31 studies, dietary plant antioxidants were associated with significant beneficial effects on cognitive functionsâsometimes globally, sometimes in specific domains. Effects were acute, preventive, or therapeutic across young, adult, and elderly groups, whether healthy, demented, or affected by MCI. Benefits are not solely attributable to anti-oxidation.
⢠Association Between Dietary Flavonoids Intake and Cognitive Function in an Italian Cohort (Godos et al., 2020): Among 808 adults, higher total flavonoid intake (Q4 vs. Q1: OR = 0.39, 95% CI: 0.15â1.00) was significantly associated with lower odds of impaired cognitive status, suggesting better cognitive health with higher flavonoid consumption.
Sports Performance
⢠Polyphenols and Performance: A Systematic Review and Meta-Analysis (Sommerville et al., 2017): Polyphenol supplementationâespecially quercetinâfor at least 7 days was found to provide a clear moderate benefit to athletic performance. The average polyphenol intake in the included studies was 688 mg/day, equivalent to roughly 300 mg of mixed berries (blackcurrant, strawberry, blackberry).
Honey
Health Benefits
Antimicrobial Properties
⢠Honeyâs natural acidity, high osmolarity, and hydrogen peroxide production give it broad antimicrobial activity.
⢠Medical-grade honeys, including Manuka, demonstrate inhibitory effects on a wide range of bacteria in vitro, including antibiotic-resistant strains.
⢠Topically, honey promotes wound healing through moisture retention, antibacterial action, and stimulation of tissue repair.
Immune & Anti-Inflammatory Support
⢠Polyphenols in honey help modulate inflammatory pathways, potentially reducing chronic low-grade inflammation.
⢠Some clinical studies show honey can reduce cough severity and improve upper-respiratory symptoms in children more effectively than standard syrups.
⢠Anti-inflammatory effects may contribute to overall immune support when consumed regularly.
Digestive Health
⢠Honey contains prebiotic compoundsâparticularly oligosaccharidesâthat nourish beneficial gut bacteria.
⢠Studies indicate improvements in gut microbiota composition and reductions in gastrointestinal inflammation with honey intake.
⢠Its antimicrobial properties may also help balance harmful microbes in the gut.
Sports Performance
⢠Honey provides a rapidly absorbed mix of glucose and fructose, making it a natural energy source for athletic performance.
⢠Research comparing honey to commercial carbohydrate gels shows similar or improved endurance outcomes.
⢠Post-exercise, honeyâs antioxidant profile may help reduce exercise-induced oxidative stress and support recovery.