Can Blueberries Reduce Aging? Impressive Health Benefits of Blueberries!
blueberries
Stop Feeling Exhausted With A Healthy Dose Of Blueberries:
Feeling bushed, exhausted, all in? Pop a handful of blueberries in your mouth and enjoy a little energy boost, along with a mother-lode of nutrients. For such a small fruit, blueberries pack a wallop! Let’s take a look at this North American favorite and learn more about this beautiful, and versatile, fruit.
What is it?
The actual fruit is a tiny round berry with a flare at the end resembling a crown. The color pallet of blueberries as they mature ranges from pale green to reddish-purple, and finally deep purplish-blue when ready to be picked and eaten.
Blueberries characteristically have a whitish-gray powdery or waxy ‘bloom’ that covers the surface as a protective coating. When ripe, blueberries have a sweet taste and a juicy inside. Blueberries usually hit the peak of their season, depending on the region, sometime between May and October.
History:
Blueberries are generally found in North America, Europe, and Asia with many native species residing in the United States. Many North American native species of blueberries are now also commercially grown in the Southern Hemisphere in Australia, New Zealand, and South American countries.
Several other plants of the same family also produce commonly eaten blue-colored berries such as the predominantly European bilberry, which, in many languages, has a name that means ‘blueberry’ in English.
Fun Facts:
There are two types of blueberry bushes;
- Lowbush.
- And highbush.
The difference is the lowbush blueberries are considered wild, while highbush blueberries are cultivated in a controlled environment. With upwards of 25% production of all lowbush blueberries in North America, Maine is the single largest producer in the world with more than 60,000 acres.
Not Far From Maine,
Michigan is the world’s largest producer of highbush blueberries, with more than 220,000 tons produced a year. Since blueberries must be cross-pollinated, upwards of 50,000 beehives may be needed for the job. Due to a large number of bees needed, in some cases, hives must actually be shipped in from other regions specifically for the purpose of cross-pollinating the blueberries in high-producing areas.
Health Benefits of Blueberries:
Especially in wild species, similar to its cousin acai berry, blueberries contain anthocyanins and other pigments high in antioxidant properties possibly having a role in reducing risks of inflammatory diseases and certain cancers.
Technically speaking:
Blueberries contain pterostilbene, anthocyanins, proanthocyanidins, and resveratrol, all of which inhibit the cell development of cancers.
Nutritionally speaking:
Blueberries are a good source of vitamin C, manganese, dietary fiber, and vitamin E, and are low in calories, so you can enjoy a bucketful without guilt.
Blueberries,
are usually very sweet especially when eaten ripe.
Other than sweetness, they also contain a large array of nutrients coupled up with many health benefits. They give the perfect experience of enjoying a sweet sensation on the tongue and palate while doing much for your body.
Blueberries contain a lot of vitamins and minerals.
That is why they are preferred by many because they are not just tasty but also good for the body. The vitamins blueberries contain include vitamin A, vitamin C, and vitamin B. The minerals found in the berries include selenium, zinc, and iron.
This fruit has several benefits that are beneficial to the human body. People can gain several benefits from these berries.
Some of The Benefits are:
The healthful aspects of blueberries are believed to stem from the diverse range of phytochemicals contained within them. As a result, the healthful properties of blueberries include:
Anti-
- Oxidant.
- Cancer.
- Neurodegenerative.
- Inflammatory.
Because of these properties, many studies have been conducted to further explore the potential relationship between the components found in blueberries and chronic diseases.
What Are Phytochemicals?
Phytochemicals, commonly referred to as phytonutrients, are naturally occurring nonnutritive (not required in the diet like nutrients) constituents of fruits and vegetables. They are said to be bioactive and are considered to have beneficial effects on human health.
1. Cancer Prevention:
The extracts and components of berry fruits, particularly blueberries, have been studied in regard to their roles in cancer prevention. Several different cancers have been investigated, including oral, breast, colon, and prostate cancers.
Different Berry Extracts,
(including blueberry extract) have been effective in inhibiting the growth of major types of cancers. The greater the concentration of berry extract, the greater the inhibition of all cancers. When 10 different extracts of fruits and berries were tested, the blueberry extract exhibited the greatest effect on colon cancer. All the extracts were more effective at higher concentrations.
Also Blueberries,
have antioxidant phytonutrients called anthocyanidins, They are common plant pigments that neutralize free radicals in cells. They work their protective magic by preventing free-radical damage within the cells.
- Anthocyanins, a type of anthocyanidin, are blurred pigments found in blueberries.
- They improve the entire vascular system and enhance the effects of vitamin C.
- Out of several berry extracts tested, the anthocyanin extract was found to be the most effective in inhibiting cancer cell growth.
Based on research on cell cultures and laboratory animals, as well as population studies, a higher intake of fruits and vegetables, including berries, translates to lower risks for most types of cancer.
2. Reduce Heart Disease Risk:
Heart diseases are no laughing matter so you need to protect your ticker from all those diseases. The vast antioxidants, high fiber content, and the ability to dissolve LDL (the bad cholesterol) make blueberries an ideal dietary supplement to cure many heart diseases. 
Research has shown regular consumption of fruits and vegetables lowers the risk of developing heart disease. A study examined the effects of blueberry consumption in relation to heart disease risk.
Those who consumed blueberries on a regular basis had the greatest benefits and lowest risk factors for heart disease.
3. Delaying Alzheimer’s Disease Risk:
The consumption of blueberries is believed to play a role in delaying the development of neurodegenerative diseases, such as Alzheimer’s disease. Several studies in laboratory animals show promising results. The blueberry extract given to laboratory animals reversed some age-related neuronal degeneration and resulted in a better spatial recall.
One Study,
fed blueberry extracts to laboratory animals for 8-weeks. After the 8-week feeding, the researchers noted a reversal of age-related deficits in both neuronal signaling and behavioral parameters. Although the researchers believed that the improvements seen were due to the polyphenols in the blueberry (BB) extract, it was not evident whether or not these phytonutrients entered the brain.
A Further Study,
for 8-10 weeks on spatial learning and memory measures were repeated. Results showed that several anthocyanins were found in the brain and there was a positive relationship between spatial learning/memory and anthocyanin content of the cortex. Researchers concluded that polyphenols can enter the brain.
4. Gastrointestinal Health:
The consumption of berries also has been suggested to play a role in gastrointestinal health. Some of the components in blueberries can inhibit the growth of several intestinal pathogens, such as Salmonella and Staphylococcus. All berries are effective in inhibiting the growth of Heliobacter pylori – a bacterial infection that can lead to peptic ulcer disease.
5. Protection Against Vision Loss:
Due to their ability to relieve eyestrain, blueberries in Japan are actually nicknamed “the vision fruit”. The various vitamins, minerals, and lutein (a carotenoid pigment found in plants and egg yolk) found in blueberries are known to help age-related vision problems like cataracts and macular degeneration.
Clinical studies have shown that blueberry extract which is high in anthocyanosides, has been very effective in slowing down vision loss.
6. Belly-Fat Fighter:
A study at the University of Michigan Cardiovascular Center study showed that blueberry intake affected genes linked to fat burning and storage. The test subjects were rats that were fed powdered freeze-dried blueberries. The results were that these rats had less abdominal fat, lower cholesterol, and lower triglycerides (blood fats). Of course, more studies are needed to prove these same findings on humans.
7. Slows Down Aging Of The Brain:
One of the signs of aging in the human body is the accumulation of oxidative damage to cells. Our body constantly reacts with oxygen as we breathe, and our cells produce energy. As a consequence of this activity, highly reactive molecules are produced known as free radicals. When free radicals interact with other molecules within the cells, this can cause oxidative damage which can lead to conditions such as Alzheimer’s, cancer, and cardiovascular disease.
The Brain,
is particularly vulnerable to damage caused by free radicals, resulting in an age-related motor, and memory impairment, as well as neurological diseases such a Parkinson’s. There is ample research documentation that supports blueberry’s protective benefits against age-related brain deterioration.
In one such study conducted in a Boston laboratory,
they put one group of young rats on a blueberry-rich diet, and another on a regular diet. Then the scientists exposed both groups to 48 hours of concentrated oxygen, stirring up in two days the amount of free radical damage that would normally take 20 rat months to occur.
Brain Cells,
in the regular diet, the group became less responsive to neurotransmitters associated with short-term memory. The brains of the blueberry-fed rats did not change. They also found that the fruit prevented the kind of short-term memory loss that comes with aging. Blueberries actually stave off declines in brain cell’s ability to send messages to one another.
8. Boosts Bones Health:
Blueberries are rich in calcium, iron, magnesium, phosphorous, manganese, zinc, and vitamin K, which help improve bone health. Blueberries also increase bone density and elasticity and contribute to maintaining the bone structure.
9. Eliminate Diarrhea and Constipation:
Blueberries can help relieve both diarrhea and constipation. In addition to soluble and insoluble fiber found in blueberries, they also contain tannins, which act as astringents in the digestive system to reduce inflammation. Blueberries also promote urinary tract health.
Blueberries contain the same compounds found in cranberries that help prevent or eliminate urinary tract infections. Components found in cranberry and blueberry juice reduce the ability of E. coli, the bacteria that is the most common cause of urinary tract infections.
10. Rich of Antioxidants:
Several research studies confirm that blueberries are one of the most nutritious foods on the market today. That’s because blueberries are extremely rich in antioxidants. In a recent United States Department of Agriculture (USDA) comparison of antioxidant properties of more than 20 different fruits, blueberries emerged at the top of the list, rating highest in their capacity to destroy free radicals.
What makes blueberries such a super antioxidant?
It’s all attributed to anthocyanins that give blueberries it’s a beautiful purple pigment. Anthocyanins are antioxidant flavonoids that protect against some common health problems, and possibly certain effects of aging.
How to Eat And Store Blueberries?
Blueberries are a lot of fun to eat. They pop when you bite them and turn everything they touch into a reddish-purple hue. This color change makes pancakes, yogurt, cereal, smoothies, and even ice cream a fun new territory for children. Blueberries are found in many bread and desserts, but also make great jams, jellies, and wines.
Fresh blueberries keep very well and can be packaged and stored easily.
- Freezing fresh blueberries is a cinch; just put them on a baking sheet in a single layer and pop them in the freezer.
- They will freeze quickly, and once they are frozen, just pour them into a plastic freezer container.
- Then when you want blueberries, just shake out the amount you want and let them thaw out.
- Perfect every time. Because blueberries are so moist, they don’t dehydrate well, as bananas or apples do.
- For that reason, you do not find too many applications for dried blueberries, unless you rehydrate them for a dish first.
No Matter,
How you decide to eat your blueberries, you can’t beat the nutritional value. If picking wild blueberries, don’t forget to be polite to the landowner and ask permission. Or, plant a few blueberry bushes in your own garden. Invite the bees in and you’ll soon have your own blueberry crop to enjoy. Just a reminder: It’s not easy to get away with pilfering blueberries – you are likely to get caught ‘reddish-purple handed!
Nutritional Facts:
One cup of blueberries, which is a pretty nice serving, will provide approximately:
- 84 calories.
- 21 g carbs.
- 0.5 g fat.
- 1g protein.
- 4 g dietary fiber (this will add nicely to the recommended daily intake of 25 g for women, 35 g for men).
- 14 mg vitamin C (an antioxidant; men need 75mg/day, women 60mg/day).
- 80 IU vitamin A.
- 114 mg potassium (men & women need ~4.5g-day; helps to lower blood pressure).
- and 0.8mg vitamin E (another antioxidant; men & women need 15mg-day) to name just a few.
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What Types Of Blueberries Should I Eat?
- Fresh, frozen, dried and as juice – all types of blueberries are packed with power.
- Wild blueberries contain 40% more antioxidant potential than cultivated varieties.
- If choosing blueberry juice, try to avoid the brands with added sugars or mixed with other juices.
- Frozen blueberries taste great, cost less, and can be enjoyed all year round.
- The darker the color the more anthocyanins and the higher the antioxidant potential. Anthocyanins are the anti-oxidant coloring compounds that make blueberries blue.
How Much Do I Need To Eat? xxx
- A 1/2 cup serving 3 to 4 times per week to help maximize your body defenses.
- To keep your antioxidant levels high, try eating smaller amounts of blueberries throughout the day.
Risks:
People who take blood-thinners, such as warfarin, must not suddenly change their intake of blueberries or other sources of vitamin K. Vitamin K plays a key role in blood clotting, and it could affect the blood-thinning action of the drug.
Tips For Buying and Storing Blueberries:
Blueberries are highly perishable and need special handling to maintain peak freshness.
- When shopping for blueberries, look for firm, dry powdery blueberries, and make sure the package is not leaking.
- Berries that are leaking from the bottom are either old or have been crushed.
Store Them Properly,
- Try to avoid getting them crushed which will cause them to deteriorate rapidly.
- It’s best to store them, unwashed and uncovered, in a large bowl in the refrigerator.
For The Best Quality,
Taste and nutrient value, use the blueberries within a couple of days. If you can’t use them promptly, freeze them. In fact, blueberries freeze so well, that it’s a good idea to stock up on them during the summer months when they are more available, and cheaper. That way, you can enjoy this wonderful fruit all year long.
Best Ways to Use Blueberries:
Reap the nutritional benefits of blueberries by adding them to different dishes.
- Add them to your favorite cereal
- Toss them in salads.
- Plump up your pancakes with a handful of fresh berries.
- Top your favorite frozen yogurt or light ice cream with them.
- Try placing fresh or frozen berries in a blender with low-fat yogurt, milk, and some crushed ice for a Blueberry Smoothie (If using frozen blueberries, you won’t need to use ice).
- Eat them by the handful as a snack.
- Puree them in a blender, strain, and add to jello.
Summing Up:
Blueberries are truly natural powerhouses that are filled with nutrients to ward off a number of diseases and aid in good health. Scientific research studies continue to dig deeper into this fruit’s many wonderful attributes. With so many delicious ways to eat this fruit, no one will be able to resist its juicy, sweet flavor and gain from the health benefits of blueberries whether eaten whole or as blueberry juice.
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Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
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