In all of nature’s bounty, there are few foods that can
match blueberries in terms of diversity of health benefits. Every subsystem in
your body will be boosted if you make it a habit of eating this purplish-blue
pellet-sized fruit. And their sweet, pleasant taste makes it an easy habit to
get in. There is no dank, dull, or overly bitter flavor about these nutritional
power pellets.
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Of
all the gifts of health that nature has provided us, the blueberry is
among the greatest. Attractive as well as flavorful, there are few foods
that have even close to the number of health benefits they provide.
Author:
terri_bateman
Blueberries Can
Improve Brain Function
It really should not be that much of a surprise. Given the
concentration of flavonoids and antioxidants that are contained within
blueberries, it should stand to reason that they would have a positive effect
on your brain.
This especially holds true for the elderly. A diet that is
rich in fruits and vegetables in general has long been associated with a lower
risk for Alzheimer’s disease as well as other forms of dementia. Research that was conducted by the University of Exeter consisted of giving older adults 30
milliliters of concentrated blueberry juice every day for a period of 12 weeks.
All of the subjects showed a marked improvement in cognitive ability and
overall brain activity.
In addition, gallic acid has long been connected with a
positive impact on memory improvement.
They Lessen Your Risk
of Stroke
Cognitive ability and prevention of dementia are not the
only benefits that blueberries will yield to your brain. As we age, we are more
prone to atherosclerosis, or hardening of the arteries. This makes us gradually
more susceptible to both heart disease as well as strokes. Antioxidants and
micronutrients contained within the blueberry have a dual impact on your
arteries. They widen them, as well as keep them supple. This allows blood to
move more freely through these vital passages in the brain, lowering your risk
of having a stroke.
Lowers Your Risk of
Heart Disease
Of course, anything that will help your arteries and blood
vessels will also benefit your heart. Blueberries help lower your low-density
lipid (LDL) cholesterol, as well as raise your high-density lipid (HDL) levels.
The oxidation of the LDL in your system is what produces arterial plaque. The
antioxidants in blueberries lower the oxidation of those low density lipids,
thereby reducing the development of plaque. The widening and maintaining of the
arteries, in turn, lowers your blood pressure. Hypertension is the main
precursor to heart disease.
Keeps Your Skin
Looking Young
One of the main causes of aged skin is oxidative stress. In
your everyday life, your skin will get some exposure to oxidation. Being out in
the sun, or eating something you probably should not are two examples. Being
one of the most antioxidant-rich foods in nature, blueberries will counteract
the free radicals generated by your exposure to elements that cause oxidative
stress.
In addition to the antioxidants, blueberries possess an
abundance of Vitamin C. Among the many functions of this vitamin is the ability
to make your blood vessels stronger. Proper blood flow to the skin will keep
you looking younger than your age.
Boosts Your Immune System
There are two types of dietary fiber: insoluble and soluble.
The insoluble type is found in the skin of the blueberry. Because this type of
fiber does not break down, it acts as a brush when it runs through your
intestine. It scrapes away and clears out toxins from the walls of the
intestine. The result of this is the promotion of the growth of good bacteria,
otherwise known as gut flora. Your gut flora can constitute up to 70 percent of
your entire immune system.
Lowers your LDL
Cholesterol Levels
This is where the soluble fiber in the blueberry comes into
play. Soluble fiber is found in the body of the fruit, and is effective in
lowering your low-density lipid, or LDL cholesterol levels. This is commonly
known as the “bad cholesterol” in your system. It accomplishes this in two
ways.
Slows the Aging
Process
Among the many antioxidants is a molecular compound named
resveratrol. It is perhaps better known for being in a particularly high
concentration in red wine. However, it is also found in several fruits, among
which are blueberries. Apart from expanding your blood vessels and fighting
oxidative stress, resveratrol is also capable of reducing and stabilizing your
blood sugar levels.
Protects Against Gum
Disease
Most people brush their teeth the recommended twice per day.
However, a significant number of people still do not floss as often as they
should. Those people may have a set of beautiful, white teeth free of cavities.
However, you can end up losing beautiful, white, cavity-free teeth to gum disease.
While it should not be considered a substitute for flossing, getting your
recommended daily intake of Vitamin C is another substantial guard against gum
disease. To help maximize the health of your gums, regular consumption of
blueberries is a tasty way to do so.
Promotes Bone Health
In addition to the extensive list of phytochemicals,
blueberries have the trace element manganese. This is one of the
bone-supporting elements. Getting your recommended daily intake of manganese
will not only keep strong bones strong, it can actually improve the condition
of weak bones. Blueberries, along with an overall diet of other elements such
as magnesium and calcium will prevent catastrophic misfortunes such as hip
fractures when you reach old age.
Blueberries Have the
Highest Antioxidant Content by Volume
Between the anthocyanins, the flavonoids, and other
phytochemicals in this pellet-sized fruit, the blueberry ranks above all in
total antioxidant capacity, with wild blueberries having a higher TAC content than
the cultivated. However, both pack a nutritional punch that is second to none.
Interestingly, some of these antioxidants are what attract people to this fruit
in the first place. The compounds located in the skin are what gives
blueberries their beautiful, purplish-blue color.
