The indigo colored blueberries have reached a superstar status regarding its unique health benefits. May to August being the peak harvest season of blueberries, let’s discuss what these tiny berries have to offer us nutritionally.
The health benefits of blueberries abound and if you look at the scientific literature. You'll be amazed.
Blueberries contain a rainbow of antioxidants. They are rich in vitamin K, manganese, vitamin C, fiber, and copper.
Wild blueberries that belong to the tropical regions of Central and South America contain two to four times antioxidant levels than the blueberries available in the US. The two species are Cavendishia grandifolia and Anthopterus wardii.
Organic blueberries contain more phenol and anthocyanin antioxidants than traditionally grown berries. Wild blueberries are a rich source of phytochemicals called polyphenols.
Boosts brain health
The possibilities are endless regarding blueberries. Organic blueberries improve your brain function and sharpen the memory. Blueberries are excellent stress relievers and reduce the risk of dementia and Alzheimer’s disease.
Researchers from the University of Cincinnati found that participants who consumed the blueberry powder showed vast improvement in their cognitive abilities when compared to the group taking a placebo.
The researchers say that the cognitive development of the participants was due to the anthocyanins present in the blueberries. These nutrients give the fruit its deep blue-purple coloring. A team of researchers from England found that regular supplementation of blueberries improved spatial working tasks.
Do you know that blueberries have antiaging properties? Scientists gave blueberry extract to old rats as part of their experiment. To their surprise, the old rats learned things fast, and their motor skills improved. The mice were 19 months old, and this is equivalent to 60-65 years of the age of humans. The blueberries-supplemented old mice did a great job on the inclined rod or spinning rod, the tests for coordination. The young mice could stay for 14 seconds, but the blueberry-fed rats stayed for 10 seconds. Though it may not be equivalent to the young rats, there was a marked improvement in their coordination. When their brains were examined, the scientists found that the brain cells of the old rats communicated better.
Enhances eye health
During the WorldWar11 pilots in the British Royal Airforce regularly consumed blueberries. According to the stories their vision health improved and they were able to accomplish their work with high accuracy.
The ORAC (oxygen radical absorbance capacity test) shows that blueberries introduce more antioxidants into the body than most other fruits and vegetables. Free radicals are the primary cause of macular degeneration.
The antioxidants supply missing electrons to free radicals and balances the cell. This action neutralizes free radicals and renders them inactive to damage the collagen matrix of healthy cells and tissues. Thus antioxidants prevent macular degeneration and promote vision health.
Multiple studies have found that a regular diet of blueberries lowers the risk of cancers of the breast, bladder, lung, colon, skin, small intestine and esophagus.
The Rutger University scientists found that an antioxidant called pterostilbene reduced the rate of precancerous lesions of the colon by 57% in animals that received the blueberry diet. 1 ½ cups of blueberries brought these stunning results.
Blueberries have been shown to reduce LDL cholesterol. They control the lipoprotein oxidation that causes hardening of arteries. These wonder berries also lower high blood pressure as much as 6 percent according to various studies.
The beautiful indigo berries reduced the risk of heart attack by 32 percent in a study that included more than 90,000 nurses.
Research shows that long-term regular consumption of wild polyphenol-rich blueberries helps prevent or improve pathologies associated with the metabolic syndrome including diabetes and cardiovascular diseases.
How to enjoy blueberries
Add fresh or dried blueberries to your cold breakfast cereals. Add frozen blueberries to your smoothies. Layer yogurt and blueberries in wine glasses and top with crystallized ginger for a deliciously elegant dessert.
One of my
cousins shared this on Facebook. I found this useful, so I am sharing it with
you in my blog. The following are the ways to maintain a normal blood pressure.
These steps are advised by the health professionals. ØExercise on a regular basis ØReduce salt in your diet ØReduce your weight ØStop smoking ØInclude bananas in your diet ØReduce your alcohol consumption ØAvoid or reduce caffeine intake ØReduce stress levels ØPractice meditation Hope you
would follow these steps to lead a healthy life. Take care, Swarnam
Mediterranean Diet is more than a diet. It is a complete lifestyle, one which can be termed as health promoting, encouraging social relationships and happiness as a way of life. This diet brims with full of nutritional goodness and enhances your wellness quotient to a great extent. Interested to know more about this diet? Here we go… What is a Mediterranean diet? This diet pattern is adopted from the traditional food styles of people living in the Mediterranean basin. To be more specific from Greece, Southern Italy, Portugal, Turkey, Spain, and Cyprus. The main attraction in this diet is that it is rich in full flavored foods. It is characterized by high intake of vegetables, fruits, legumes, nuts, whole grains, olive oil and moderately high intake of fish. Moderate amount of red wine along with meals is also a unique part of this diet, but it can be optional. Red meat and saturated fats fare very low in this diet. Herbs and spices are used to flavor food instead of salt. Health benefits …