ries improved measures of metabolic syndrome.
7. Blueberries Keep Your Brain Young A study in the Annals of Neurology found that anthocyanins
in blueberries can slow brain aging by up to 2.5 years. Harvard researchers measured cognitive function in 16,010 participants 70 years and older in the Nurses’ Health Study. Based on dietary questionnaires, they concluded that eating more blueberries slowed cognitive decline by up to 2.5 years. It works for young people too. In a crossover study in the
journal Nutrition, 14 children aged 8 to 10 years old consumed a blueberry drink or placebo. Two hours later they completed a battery of five cognitive tests. The blueberry drink significantly improved delayed recall of a list of words.
Do Blueberries Hold the Key to Defeating Cancer?
It's hard to believe but, not that many years ago, nutrition experts were telling people to save their calories and skip the blueberries because they had no nutritional value. Fast forward a few decades and blueberries are now widely
revered as a superfood. In fact, investigators at the University of Alabama at Birmingham, studying the link between disease and nutrition, believe that eating just one cup of blueberries every day prevents cell damage linked to cancer. Uniquely American, blueberries are native to North Ameri-
ca and are rarely found in Europe. They grow naturally in the woods and mountainous regions of the United States and Can- ada.
prevent cell damage.
Blueberries are full of antioxidants and flavonoids that help Antioxidants work by neutralizing free
radicals, atoms that contain an odd number of electrons and are highly unstable. Free radicals can cause the type of cellular damage that is a big factor in cancer development. Blueberries are rich in one particular type of flavonoid called
anthocyanins. These compounds are water soluble pigments that are red, violet or blue depending on their pH level. Apples and blueberries both get their beautiful colors from anthocyanins. In plants, anthocyanins act as antioxidants and protect the plant from oxidative damage. In cells, they perform a similar function.
According to Laura Newton M.A.Ed., R.D., an associate
professor in the Department of Nutrition Sciences at the UAB and a licensed dietician who often works with cancer patients, many studies suggest that antioxidants like anthocyanins may
Functional Health Gentle Chiropractic Care
help prevent the free-radical damage associated with cancer. But blueberries do even more. They are also rich in vitamin
C, which supports the immune system and can help the body to absorb iron. An important consideration for cancer patients is that "vitamin C also helps to keep blood vessels firm, offering protection from bruising," Newton says. Blueberries have such a reputation for health and healing that food companies are adding blueberries to lots of packaged products as an advertising hook. But don't be fooled by products with fake blueberries! As with any fruit, blueberry juice and other processed prod-
ucts may contain some nutritional value but are often missing the soluble and insoluble fiber that blueberries provide. They may also have added sugars or high fructose corn syrup, which actually feeds cancer and defeats the health benefits of the fruit. Fresh, raw blueberries provide the most health benefits. An
average serving size of raw blueberries is one cup and contains about 80 calories.
Eat Blueberries More Often Making one simple change to your diet by adding blueber-
ries could have a significant impact on cardiovascular health, cancer prevention, and brain power. In addition to polyphenols, blueberries are an excellent
source of vitamins K and C, manganese, and fiber. Wild blueber- ries are particularly potent. They are smaller than the cultivated versions most often found in your supermarket, with about twice the number of berries per pound. They also have less water and a higher skin-to-pulp ratio. That means the wild versions have more intense flavor and double the antioxidant content. During the spring and summer months enjoy blueberries
fresh. Out of season you can easily find them frozen or dried. Add them to salads, yogurt, oatmeal, or smoothies. Or just eat them by the handful. But many berries are heavily treated with pesticides. Always choose organic blueberries to be safe.
© 2018 GreenMedInfo LLC. This work is reproduced and distrib- uted with the permission of GreenMedInfo LLC. Want to learn more from GreenMedInfo? Sign up for the newsletter here http://
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