Nutrition

Cardiovascular health, cholesterol, brain: the unexpected benefits of blueberries

As a child, we were always told to eat fruits and vegetables, but now science tells us why. Blueberries, in particular, should be a staple in your diet. Blueberries are the superfood that acts like nature’s candy. They taste delicious whether fresh, frozen, by the handful or added to your favorite recipes. They are full of essential nutrients that help your body maintain good health.

According to a collection of studies featured in gerontology journals, blueberries may even help make the inevitable aging process much smoother overall. Just eat it. For example, researchers have been able to identify that consuming just one cup of blueberries a day can improve blood vessel function and lower systolic blood pressure. These benefits obviously come from the anthocyanins in blueberries. That is, the part of the fruit that gives it its dark blue color.

If such a significant health benefit can come from the active ingredients that contribute to the hue of the fruit, what other magical powers could blueberries possess? We have compiled a list of some scientific facts that will convince you to add blueberries to your daily menu to benefit your mind and body.

Blueberries are good for the heart and blood vessels

According to a study published in the American Journal of Clinical Nutrition in May 2019, eating a cup of blueberries a day may help improve certain cardiovascular risk factors in people diagnosed with metabolic syndrome.

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For this study, researchers asked a group of overweight and obese adults, ages 50 to 75, to consume either a cup of freeze-dried blueberry powder, a blueberry-like placebo, or a mixture made up to half freeze-dried blueberry powder and half placebo, once a day for six months. In the end, people who ate a cup of blueberries a day “had less arterial stiffness, better vascular function” and higher “good” cholesterol levels than those who ate fewer blueberries or no blueberries in the day. all.

Additionally, the antioxidants in blueberries are believed to be great protectors against harmful plaque in human arteries. Although more research needs to be done on the subject, one study showed that animals that are fed blueberries regularly have 40-60% less “arterial wall injury,” or tissue damage, than animals that are fed blueberries. animals that are not fed blueberries at all.

The antioxidants in blueberries help keep the brain young and alert

Blueberries are rich in antioxidants called flavonoids. Flavonoids (also called polyphenols) interact with different proteins and enzymes in your brain. This allows it to remain young and lively. In fact, according to research, people who follow a diet high in flavonoids stay more vigilant than those who follow a diet low in flavonoids. Drinking blueberry juice every day can improve memory functions by 30%.

Blueberries can lower your bad cholesterol levels

Do you have high cholesterol? Why not add a handful of blueberries to your breakfast? In fact, blueberries can reduce bad cholesterol (LDL) levels by 44%. Researchers believe this is because compounds in blueberries turn on genes in the liver, helping it function properly.

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[HighProtein-Foods.com]

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