Are blueberries really a super-food?
I came across the following article recently that I thought would make good reading for all who are conscious of there health. I've listed below just 4 of the health benefits that Blueberries provide us health conscious people with.
1. Blueberries are the King of Antioxidant Foods:
Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer.
Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables.
The main antioxidant compounds in blueberries belong to a family of polyphenols antioxidants called flavonoids.
One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects.
Blueberries have been shown to directly increase antioxidant levels in your body (8, 9).
Blueberries have the highest antioxidant capacity of all the popular fruits and vegetables. Flavonoids appear to be the berries’ antioxidant with the greatest impact.
2. Blueberries Protect Cholesterol in Your Blood From Becoming Damaged:
Oxidative damage is not limited to your cells and DNA. It is also problematic when your “bad” LDL cholesterol is oxidized.
In fact, oxidation of “bad” LDL cholesterol is a crucial step in the heart disease process.
The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. This makes blueberries very good for your heart.
A daily 2-ounce (50-gram) serving of blueberries lowered LDL oxidation by 27% over eight weeks in obese people who were obese.
Another study determined that eating 2.5 ounces (75 grams) of blueberries with a main meal significantly reduced the oxidation of “bad” LDL cholesterol.
The antioxidants in blueberries have been shown to reduce a predominant risk factor for heart disease by preventing oxidative damage to “bad” LDL cholesterol.
3. Blueberries Can Help Maintain Brain Function and Improve Memory:
Oxidative stress can accelerate your brain's aging process, negatively affecting brain function.
According to animal studies, the antioxidants in blueberries may affect areas of your brain that are essential for intelligence.
They appear to benefit aging neurons, leading to improvements in cell signaling.
Human studies have also yielded promising results.
In one of these studies, nine older adults with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they experienced improvements in several markers of brain function.
A six-year study in over 16,000 older individuals found that blueberries and strawberries were linked to delays in mental aging by up to 2.5 years.
The antioxidants in blueberries seem to benefit your brain by aiding brain function and delaying mental decline.
4. Anthocyanins in Blueberries May Have Anti-Diabetes Effects:
Blueberries provide moderate amounts of sugar compared to other fruits.
One cup (148 grams) holds 15 grams of sugar, which is equivalent to a small apple or large orange.
However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control.
Research suggests that anthocyanins in blueberries have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetes effects occur with both blueberry juice and extract.
In a study in 32 obese people with insulin resistance, two blueberry smoothies daily caused major improvements in insulin sensitivity.
Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently two of the world's biggest health problems.
Several studies demonstrate that blueberries have anti-diabetes effects, improving insulin sensitivity and lowering blood sugar levels.
To discover the remaining 6 benefits of eating blueberries visit http://yourwellbeingworld.com
Written by Joe Leech, MS on October 9, 2018