Blueberries are one of the healthiest foods available to us all year
round. More and more researchers publish study results that are quite
amazing. Short of a nutritional miracle this tiny dark berries can help
reverse effects of premature aging and improve debilitating conditions.
Blueberry is a native North
American perennial flowering plant from the genus Vaccinium that also
includes cranberries, lingonberries and bilberries. The plant produces
indigo-colored berries and is mostly cultivated in North America and
Europe, but also grows successfully in other parts of the world.
Blueberries are very high in vitamin K, vitamin C, manganese, copper and dietary
fiber. They contain anthocyanins, flavonols, and other phytonutrients
that include resveratrol and pterostilbene. Studies demonstrated that
all these phytonutirents act as antioxidants that protect the whole
body from oxidative stress. These nutrients protect the DNA and act as
anti-inflammatory agents that help reduce inflammation in the body.
Cognitive Health
The latest research suggests that compounds in blueberries may help slow down age-related damage to the brain cells, reverse age-related memory loss and improve overall cognitive health. Test subjects who consumed blueberries had improved memory, learning skills, cognition, reasoning, verbal comprehension and numerical skills.
The latest research suggests that compounds in blueberries may help slow down age-related damage to the brain cells, reverse age-related memory loss and improve overall cognitive health. Test subjects who consumed blueberries had improved memory, learning skills, cognition, reasoning, verbal comprehension and numerical skills.
Blueberries
may help slow down cognitive decline in aging adults and prevent
against Alzheimer's and Parkinson's disease. Researchers discovered
that compounds in blueberries significantly increase production of the
neurotransmitter dopamine. Dopamine deficiency is associated with bad
mood, depression and Parkinson's disease. Increased consumption of
blueberries may help ward off the onset of Parkinson's disease, improve
mood and alleviate depression in dopamine deficient individuals.
Cardiovascular Health
Blueberries
protect blood vessels from oxidative stress and help balance
cholesterol. People who ate 1-2 cups of blueberries daily for a period
of 1-3 months had increased levels of HDL (the good cholesterol) and
reduced levels of LDL or the blood vessels clogging and damaging bad
cholesterol. Blueberry extract was shown to lower blood pressure. People
who eat blueberries on regular basis have much lower chance of
developing hypertension. Research shows that blueberries help lower
blood pressure in two ways: On the one hand they help blood vessels to
relax reducing the resistance to blood flow; on the other, blueberries
(the extract, to be precise) inhibits the protein that the body uses to
keep blood pressure elevated.
Blood Sugar
Blueberries
are classified as low-GI fruits. GI or the Glycemic Index is a method
of measuring the impact of food on our blood glucose levels. Foods with
lower GI release glucose more slowly and steadily and do not cause
glucose spikes. This is important for people who struggle with
metabolic syndrome, insulin resistance, type 2 diabetes and obesity. In
addition, fiber in blueberries helps to further balance blood sugar and
improve health of those patients who were diagnosed with blood sugar
problems.
Cancer
Various studies demonstrated that blueberry extract may prevent uncontrolled cell reproduction that could lead to formation of tumors. The extract also prevented formation of pre-cancerous lesions. Cancers such as that of the colon or the cervix begin as pre-cancerous lesions and turn into malignant tumors. Blueberry extract greatly reduced formation of such abnormal tissues.
Blueberry extract also prevented
angiogenesis or the formation of new blood vessels that feed the
tumors. Cancer has the ability to spread to adjacent or distant organs.
Tumor cells can penetrate the blood (and lymphatic) vessels and spread
throughout the body. For the metastatic spread of cancer a network of
blood (and lymphatic) vessels is important. The formation of new blood
vessels is called angiogenesis. (The formation of new lymph vessels is
called lymphangiogenesis.) Blueberry extract curtails this growth of
blood vessels and increases survival rate in cancer patients. It also
has the ability to inhibit enzyme responsible for the proliferation of
cancer cells. And last but not least, the extract triggers apoptosis or
cancer cells' death.
Vision
Antioxidants
in blueberries help protect the retina from oxidative damage. They
also protect the retina from damage caused by the sun. Anthocyanosides
in blueberries provide protection against such disorders as the
age-related macular degeneration, myopia, cataracts, glaucoma, diabetic
retinopathy, extreme dryness and retinal infections. People who
consume blueberries on regular basis report improved night vision.
Urinary Tract
Just
like cranberries, blueberries contain compounds that prevent E. coli
bacteria from adhering to the walls of the bladder. According to latest
research this helps ward off the urinary tract infections.
Weight Management
As I mentioned before, blueberries have a very low glycemic index and help balance blood sugar. This helps people with weight problems to reduce cravings. Blueberries help lower triglycerides and cholesterol levels, and improve fasting glucose and insulin sensitivity. Moreover, polyphenols and catechins found in blueberries help activate fat-burning genes in abdominal fat cells. And last but not least, fiber in blueberries helps improve digestion and elimination. All these factors combined with active lifestyle, exercise and sensible calorie intake may contribute to a desired weight loss.
Conclusion
There is hardly any system in the body that is not positively affected by the consumption of blueberries. Adding one or two cups of blueberries to your daily diet can help your reverse premature aging and protect you from many diseases.
Weight Management
As I mentioned before, blueberries have a very low glycemic index and help balance blood sugar. This helps people with weight problems to reduce cravings. Blueberries help lower triglycerides and cholesterol levels, and improve fasting glucose and insulin sensitivity. Moreover, polyphenols and catechins found in blueberries help activate fat-burning genes in abdominal fat cells. And last but not least, fiber in blueberries helps improve digestion and elimination. All these factors combined with active lifestyle, exercise and sensible calorie intake may contribute to a desired weight loss.
Conclusion
There is hardly any system in the body that is not positively affected by the consumption of blueberries. Adding one or two cups of blueberries to your daily diet can help your reverse premature aging and protect you from many diseases.
Blueberries are rather
inexpensive and are easily accessible throughout the year. When buying
fresh blueberries make sure that you are buying pesticide-free
organically grown berries. They are darker and richer in antioxidants.
Fresh and frozen blueberries can be used to make smoothies or desserts.
Dried blueberries can be added to cereals or trail mixes. Standardized
blueberry extract sold in capsules has one advantage over the fresh
fruit. It provides the most reliable means of delivering the vital
flavonoid components to your body. Capsules can be taken as a means of
prevention in addition to regular consumption of fresh fruit.
By Dominique Allmon
Dominique Allmon©2014