Surprising Benefits of Blueberries
June 16th 2011 08:25
You know that blueberries are good for you. But did you know that blueberries could help fight aging, combat disease, lower blood pressure, protect the heart and brain and even boost your memory?
Intensive research by scientists working in the U.S., Canada, Europe and Asia continues to reveal the amazing health benefits of blueberries.
Blueberries are divided into two major species: the wild ones, which are called "low bush," and the farmed berries that are "high bush." Both types have received a great deal of favorable attention from scientists over the past several years.
Blueberries boost memory
Researchers at the University of Cincinnati Academic Health Center achieved very interesting results when they studied the connection between blueberries and memory. Their study on older adults with early memory decline found that memory function was boosted by drinking the juice of wild blueberries for 12 weeks. The University of Cincinnati researchers noted: "To our knowledge, this is the first human trial assessing the potential benefit of blueberry supplementation on neurocognitive function in older adults with increased risk for dementia."
It should be noted that this study involved a small group who consumed blueberry juice with breakfast, lunch and dinner. Given the interest in finding solutions to the growing problem of cognitive decline in aging, larger studies on blueberries and the mind should follow.
Learn more about keeping the mind healthy in "Benefits of walking for brain health."
What gives blueberries their nutritional power
Blueberries are a good source of vitamin C, vitamin K and fiber. The color of blueberries, from deep blue to purple, is caused by a group of flavonoids called anthocyanins, which have remarkable antioxidant power.
Laboratory tests suggest that anthocyanins may help to prevent degenerative diseases, including cancer, heart disease, stroke and memory loss.
Blueberry anthocyanins may protect humans and animals from the effects of a condition known as oxidative stress, which underlies the common disorders associated with aging. Oxidative stress increases with high fat meals and with exposure to environmental toxins.
Learn more about the benefits of anthocyanins in "Cherry Season: Fight Pain and Inflammation."
Blueberries support heart health
Recent research supported by the United States Department of Agriculture-Research, Education and Economics shows that eating blueberries may help combat cardiovascular disease.
Scientists at the University of Arkansas fed mice a diet enhanced with blueberry powder, and found that it helped reduce atherosclerosis.
Publishing their findings in the Journal of Nutrition, the researchers indicate that the benefit may be from the antioxidant effect of the blueberries, reducing the oxidative stress that leads to heart disease.
Learn more about this fascinating study, in English and Spanish, here: "Nature's Little Blue "Pills" Fight Heart Disease."
Here's what eating blueberries can do for oxidative stress:
When healthy volunteers ate blueberry powder along with a high fat meal, the blueberries produced a significant increase in the antioxidant status of their blood, compared to the high fat meal alone.
When mice stressed by aging or by toxins were fed blueberries at a dose that would equal one cup a day for a human, their brains revealed a decrease in damage from oxidative stress. Blueberry-fed mice performed better than "control" mice (not fed blueberries) on tests of learning, memory and coordination.
Preventing urinary tract infections (UTIs)
Like their cousins, cranberries, blueberries contain flavonoids that can possibly prevent urinary tract infections. Blueberry flavonoids prevent bacteria that cause urinary infections from binding to the lining of the bladder and can even inhibit the growth of bacteria.
Research on blueberries, cancer and cholesterol
In addition to fighting oxidative stress, eating blueberries may potentially help to prevent cancer and heart disease through other mechanisms.
Blueberry anthocyanins have shown the potential to possibly help inhibit the growth of colon cancer cells in certain research studies.
A group of chemicals that are found in blueberries called stilbenes have possible cholesterol-lowering effects.
Enjoying blueberries
In season, it is easy to find luscious blueberries with a sweet and tart flavor from the farmer's market, farm stand or supermarket.
Before storing fresh berries, remove crushed, unripe or moldy fruit, and stems and leaves. Wash the berries just before you serve them.
You can eat delicious blueberries as a snack or dessert anytime.
Toss a handful of blueberries on your favorite foods, like cereal or granola, hot oatmeal, smoothies and yogurt.
Frozen blueberries are a great way to enjoy berries all year round. The study on memory improvement from the University of Cincinnati used juice made from frozen wild blueberries, which indicates that frozen blueberries also have nutritional potency.
Enjoying blueberries is a great way to boost consumption of fruit and vegetables to nine to 10 servings per day. That is the amount of fruit and vegetables I recommend in my healthy weight loss program. My son Jonathan Galland wrote this blueberry recipe for my book, The Fat Resistance Diet, an anti-inflammatory program.
Blueberry cinnamon bowl
An update on a morning tradition, here is a quick and easy hot breakfast. The aroma of blueberries and cinnamon rising from the bowl makes this a special treat. Oatmeal is a great source of cholesterol lowering fiber and cinnamon reduces insulin levels.
1/2 Cup rolled oats
1/2 Cup fresh or frozen blueberries
1 Tablespoon freshly ground flaxseeds
1/2 Tablespoon ground walnuts
Dash of cinnamon
Bring 1 cup of water to a boil in a small saucepan, then stir in the oats. Cook for 4 minutes, then add the blueberries and cook until piping hot. Mix in the flaxseeds, walnuts, and cinnamon. Serves 1.
I hope you enjoy the healthy pleasure of blueberries now and throughout the year
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