Skip to main content

Blueberries, The Benefits

Fort Lauderdale Personal Chef - Blueberries, The Benefits


10 Benefits of Blueberries – Backed by Science
Blueberries are an amazing fruit, both in terms of flavour and their incredible nutritional profile. They’re jam packed with antioxidants - polyphenols, catechins, flavonols - along with lots of essential vitamins and nutrients.
Blueberries are actually rated at a 9,621 on the ORAC scale. The ORAC (Oxygen Radical Absorbance Capacity) measures the efficacy of a certain food or herb on preventing oxidation. This makes them one of the highest scoring foods in terms of antioxidants in the entire world.
A cup of blueberries also includes the following nutrients
  • Manganese (25 percent of your daily value)
  • This trace mineral helps promote the production of healthy bones, along with keeping blood pressure regulated.
  • Fiber (14 percent of your daily value)
  • Fiber is very important. It is digested differently than other nutrients - it remains largely unchanged until it hits the large intestine, where the intestinal flora consume it and release compounds that benefit our bodies..
  • Copper (9 percent of your daily value)
  • Copper is a mineral crucial in developing healthy tissues, and maintaining healthy blood flow.
  • Vitamin K (32 percent of your daily value)
  • Vitamin K is responsible for helping prevent your blood from clotting, along with ensuring your bones are strong. Those deficient in vitamin K have a higher frequency of fractures.
  • Vitamin C (19 percent of your daily value)
  • Vitamin C is an important antioxidant that helps promote the immune system.
Of particular note, blueberries also contain a compound known as gallic acid. Gallic acid has been researched extensively. Strangely, though, most people - even health nuts - haven’t heard of it before. Gallic acid is one of the most powerful antifungal and antioxidant agents you can find in natural foods.

1. Blueberries can fight against aging

Blueberries are particularly high in a certain type of antioxidant, known as proanthocyanidins. Proanthocyanidins are known to be potent anti-inflammatory agents. Inflammation is one of the most common causes of diseases, and can leads to things as simple as muscle stiffness or soreness, to fibromyalgia, diabetes, and cancer.
Blueberries antioxidant capacity also helps fight against diseases you might already have. They can reverse the aging process in a number of ways, by eliminating free radicals in the skin and other organs, to making your skin look healthy.
Blueberries can help reverse the aging process.

2. Blueberries protect you from neurodegenerative disease
Blueberries are neuroprotective agents, largely because of their massive antioxidant content. The compound mentioned earlier - gallic acid - is of particular importance in helping improve neural function.
Blueberries help prevent cognitive decline and the development of certain degenerative diseases like Alzheimer’s and Parkinson’s. They do this by preventing oxidation of cells in the brain, allowing them to degenerate slower.
Adding blueberries to your diet can protect you from Alzheimer’s and Parkinson’s.

3. Blueberries can help fight cancer!
Some studies have determined that regular blueberry consumption can actually kill cancer cells. On top of that, it does it without harming other cells! Again, the strongest contender for its anti-cancer benefits in blueberries is gallic acid. Resveratrol is another important compound in the cancer reduction process.
Studies have shown that blueberries can even completely destroy breast cancer! It’s no wonder gallic acid has been studied so much - it has proved itself to be an extremely powerful medicinal compound.
The antioxidants in blueberries can be an effective tool in battling cancer.

4. Blueberries have more antioxidants than any other food

That’s right. Blueberries have been studied and analyzed, and are currently rated as the food with the most antioxidants by weight. This is truly impressive - especially when you consider how amazingly delicious blueberries are.
Antioxidants are important because they prevent and eliminate free radicals. Free radicals are atoms that are missing an electron in their outer shell - and they’re bad because that atom will steal electrons from its neighbouring atoms. This causes a chain reaction that leads to diseases, including cancer.
The antioxidants in blueberries have a huge number of beneficial effects on the body. They help it stay young, they prevent diseases of both the brain and the body, and they help your organs function better.
Blueberries have the most antioxidants by weight even amongst superfoods.

5. Blueberries can reverse DNA damage

This means it can help fight against aging and cancer in a unique way.
Oxidative damage occurs in our cells on a daily basis. Oxidation is largely the reason human beings grow old, wither, and eventually die. (Hence why antioxidants are such a hot topic these days.)
Oxidized DNA leads to mutations, which will eventually lead to cancer. Drinking whole blueberry juice, or eating the berries fresh or frozen, will decrease oxidative DNA damage. This particular study says that regular blueberry consumption can decrease the chance of damage by 20%.
Blueberries can participate in the fight against cancer by reducing and preventing oxidative DNA damage.

6. Blueberries can help increase your body’s insulin sensitivity.

A study published in 2010 in the Nutrition Journal observes that blueberries can improve insulin sensitivity in the obese folk who have shown to be insulin resistance. This implies that blueberry consumption can help fight against diabetes.
Insulin is a hormone produced in the pancreas. It helps the body metabolize carbohydrates properly, and prevents blood sugar from rising too high. Without enough insulin - or, if you body’s desensitized to it from eating too many carbs - your blood sugar will escalate. Increasing sensitivity to insulin can combat high blood sugar and thus prevent diabetes.
The study - a double-blind, randomized trial, involving 30 obese people - gave the obese folk 22.5 grams of blueberries mixed into a smoothie daily. This is approximately equivalent to 2 cups of raw blueberries.
The control group consumed a smoothie with the same ingredients, minus the blueberries. The group consuming blueberries showed significantly more improvement in their insulin sensitivity.
Blueberries are a useful tool for diabetics. They increase the body’s sensitivity to insulin, which in turn modulates blood sugar and helps maintain or prevent diabetes.

7. Blueberries are a vast source of cardiovascular benefits

The many antioxidants in blueberries affect nearly every system in the body. One of the most well-studied aspects of their benefit is that which helps the cardiovascular system. Blueberries boast a truly incredible list of cardiovascular benefits - more than most other fruits and vegetables in the world. Many fruits and vegetables offer slight benefits to even more threats, but blueberries effectively fight a lot of illnesses.

Blueberries improve blood fat balances.

  • This means they lower LDL cholesterol (LDL cholesterol is the bad kind. It can oxidize and turn cancerous, while simultaneously causing other cholesterol to become cancerous) and raise HDL cholesterol (this is the good kind, that your body uses to transport fats.) This helps the blood transport nutrients throughout the body more efficiently, leading to an overall improvement in health.

Blueberries prevent LDL cholesterol from oxidizing.

  • Not only does it reduce the total levels of LDL cholesterol in your body, but blueberries can have a protective effect on the LDL cholesterol that you do have - butchering the chance of your arteries getting clogged. This also greatly reduces the chance of getting heart cancer, or other cancers caused by cardiovascular problems.
Antioxidants in blueberries help strengthen the cell walls of the cardiovascular system
  • Blueberries have another weapon in their arsenal that fights against cancer. Blueberries strengthen the cell walls in the cardiovascular system. This means that the whole system will be better protected against oxidation and other threats that could lead to disease.

Blueberries help the body absorb and transport nutrients from other food

  • The combination of these benefits allows for your blood to transport all antioxidants more efficiently, leading to a greater, more wholesome benefit from any other nutritious food that you include in your daily diet. They even raise the maximum capacity for your body to absorb antioxidants.

Blueberries help decrease and regulate blood pressure.

  • This further allows for better flow of antioxidants and nutrients, prevents cholesterol build up, and generally helps the body function better. Blueberries also can prevent blood glucose spikes by improving the body’s response to insulin. This means that your body can move nutrients better - not just the nutrients from blueberries, but those from other healthy foods you eat.

Blueberries help increase the production of endogenous NOS (nitric oxide synthase.)

  • Endogenous NOS is different than typical nitric oxide synthase, which is typically associated with an increased risk of cardiac disease. Endogenous NOS is more commonly associated with a better functioning cardiovascular system. This is possibly responsible for blueberries having an amazing effect in so many ways on the cardio system.
Blueberries are one of the most valiant fighters against cardiovascular disease.

8. Blueberries have been shown to make your brain function better

Everyone wants to have a brain that operates at its maximum efficiency. There has been a whole class of ‘smart drugs,’ also known as nootropics, that are marketed specifically with the intention to make people smarter. Some of these nootropics are based off of antioxidants - which makes the antioxidant profile of blueberries even more exciting.
Blueberries have been shown to increase cognitive function in both rats and humans. A lot of this neuroprotective benefit is suspected to be from the antioxidants present in blueberries. They prevent the oxidization of not only cells in the rest of the body, but in the brain as well. This ensures that your neurons are able to fire and communicate effectively, and will not age as fast. Blueberry supplementation can help prevent Alzheimer’s and Parkinson’s disease!
Blueberries have also been shown to improve memory. A study was conducted, with a study group consuming blueberries on a daily basis, and a control group consuming a placebo berry drink. The group that consumed blueberries showed positive increases in paired associate learning and word recall.
Paired associate memory is a type of evaluation that involves the pairing of a stimulus and a response. Oftentimes, both the stimulus and the response are words. For example, the stimulus could be the word “blueberry” and the response could be “healthy.” When the subject receives the stimulus, they are evaluated on how quickly they can provide the proper response.
The study also linked regular blueberry consumption to a decrease in depression.
Blueberries improve brain function.

8. Blueberries can help your body fight inflammation and related diseases

Blueberries are shown to reduce inflammation. This is a great benefit, since a whole lots of disease are caused by inflammation and the related complications.
In this study done on the anti-inflammatory effects on blueberries, 25 athletes were studied. They were split into two groups. One group was given 250 grams of blueberries daily and told to hold back from eating other supplements or foods high in antioxidant vitamins like vitamins C and E. The other group was told to keep their diet the same.
Participants were tested after the study period came to a close, with one more task. The group who had been eating blueberries was given a final sample of 375 grams. The other group, of course, was not. The entire group of participants was then asked to go for a two and a half hour run.
Intense exercise is a breeding ground for oxidative stress. Makes sense - your body’s intaking a lot more oxygen than it does otherwise. The researchers were looking for changes to certain markers that indicate oxidation and inflammation.
  • F2 Isoprostanes indicate oxidative stress and can measure the rate of oxidation. The F2 isoprostanes increased 129% in the control group, but less than half in the study group - only 59%!
  • During three separate blood tests, the blueberry study group had increased amounts of natural killer cells as much as 120% more than the control group. Natural killer cells are the body’s natural defensive response to inflammation.
These two things alone indicate that blueberries can have a potent effect on reducing inflammation - particularly when consumed before stressful or high-intensity activity.
Blueberries increase the rates of natural killer cells - the body’s defense against inflammation - and decrease oxidative stress indicated by F2 Isoprostanes.

9. Blueberries have a significant impact on blood sugar

This is important enough to have its own section.
Blueberries can have a huge impact on regulating blood sugar. Considering blueberries are fairly high in sugar, one might find it strange that they are considered to have a low glycemic index. (The glycemic index is a scale used to evaluate how much of an impact certain foods have on your blood sugar.) They are actually rated high on the glycemic index, but their effects on blood sugar allow them to be considered low-glycemic foods.
Confused? The combination of the blueberry’s ability to improve sensitivity to insulin, and to regulate the metabolization of carbohydrates, is the answer. While blueberries are high in sugar, they are also high in antioxidants that help to lower blood sugar. Studies have been done to show that including blueberries in a low-glycemic diet will continue to help your blood sugar drop.
Conclusion: A diet rich in blueberries can offset the balance of high-carbohydrate foods. Including blueberries can even prevent a high-carb diet from impacting blood sugar negatively.

10. Blueberries can help your eyes function better

The retina of the eyeball is susceptible to oxidative damage. It’s a vulnerable tissue and can be damaged easily by inflammation or infections. Retina damage means vision damage - keeping your retina healthy is crucial to maintaining your eyesight into late age.
Fortunately, blueberries are loaded with a certain type of antioxidant known as anthocyanins - a certain type of phytonutrient. Phytonutrients are commonly studied for their benefits in preventing eye damage. Furthermore, they seem to demonstrate some protective activity against damage done by the UV rays emitted by the sun.
Regular consumption of blueberries supplies a healthy dose of anthocyanins. This can lead to prevention of oxidative damage in the retina.

Blueberries are one of the healthiest foods you can possibly eat

While the range of medicinal benefits that blueberries provide may not be as vast as that of other foods, these benefits have been conclusively studied to pack a much more significant punch than that of other foods. The blueberry is incredibly densely packed with nutrients and antioxidants, allowing it to provide stronger effects than comparable fruits and vegetables.
With a range of benefits spanning from prevention of cancer, to helping you see better, to making you smarter - who wouldn’t want to include blueberries in their diet? It’s one of the tastiest ways to maximize your body’s absorption of antioxidants and nutrients.
Some might grow tired of chomping blueberries down by the handful (though many certainly wouldn’t.) While raw blueberries maintain the most undamaged antioxidants and vitamins, they’re so high in both that cooking with them still provides a whopping amount of health benefits.
Adding blueberries into your diet is guaranteed to make you feel better. Your blood will flow better, your brain will function smoother, and your body will make better use of the other food you’re consuming. Without further ado, here are some recipes that can help you implement blueberries into your life.
Contributed by Jen Miller: https://www.jenreviews.com/blueberries/.

Popular posts from this blog

16 Best Benefits Of Corn (Bhutta) For Skin, Hair And Health

Corn, also known as maize or our good old ( Bhutta/Makkai/Challi ) in Hindi, ‘ Mokka Jonnalu ‘ in Telugu, ‘ Makkacholam ‘ in Tamil, ‘ Cholam ‘ in Malayalam, ‘ Musukina Jol a’ in Kannada, ‘ Makkai ‘ in Gujarati, ‘ Makai ‘ in Marathi and Punjabi and ‘ Butta ‘ in Bengali. Corn is a large grain plant which is said to have originated in Mexico and Central America. Though viewed as a vegetable, it is actually a food grain. The leafy stalk of the plant produces ears, which contain the grains known as kernels. For every kernel on the cob, there is a strand of silk. The white and yellow kernels are most popular, but today, corn is available in red, brown, blue and purple also. The white and yellow hybrids are known as butter and sugar corn which contain both kinds of kernels. This cereal is known for its pleasant taste and its versatility. Baby corn is available in cans or jars in the supermarkets and is used in Asian cooking. This grain is generally available in summer and can be

Meaning of Memorial Day: Why do we celebrate?

BY  JULIA GLUM   Memorial Day may be the unofficial start of summer, but it's so much more than an excuse for a three-day weekend. It's a U.S. holiday with a lot of history and lasting significance. Held annually on the last Monday of May, Memorial Day dates back to the Civil War. Who exactly created it and where are unclear, but legend has it that the tradition began in 1864. That's when three women from Boalsburg, Pennsylvania, put flowers on the graves of loved ones who had died in the war, including a young man killed in the Battle of Gettysburg. By 1865, according to the Library of Congress, people in states such as South Carolina and Mississippi were participating in unofficial ceremonies that preceded Memorial Day. But Waterloo, New York, claims to be the birthplace of the holiday, given that it held what Nelson Rockefeller would later call the "first, formal, complete, well-planned, village-wide observance of a day entirely dedicated to honoring the wa

Cherry-Almond Crisp Recipe

Fresh tart cherries can be hard to find, which is why we add some dried ones to boost the flavor of this crisp. If you have access to fresh tart cherries, use 3 pounds/1.4kg and omit the dried fruit. Serve with vanilla ice cream, if desired; a small (1/4-cup/60ml) scoop will add abou t 64 calories. Ingredients: 1 cup/225g dried tart cherries 1 cup/250ml boiling water 2 pounds/900g sweet cherries, pitted 2/3 cup/128g granulated sugar 3 tablespoons/23g US all purpose flour, unsifted 1 teaspoon/5ml vanilla extract 1/4 teaspoon ground cinnamon Cooking spray 3.4 ounces/96g US all purpose flour (about 3/4 cup) 3/4 cup/60g old-fashioned rolled oats 1/2 cup/110g packed brown sugar 1/4 cup/28g sliced almonds 1/2 teaspoon salt 5 tablespoons/72g unsalted butter, melted 1/4 teaspoon/1ml almond extract Preheat oven to 375F/190C/Gas 5 Combine dried cherries and boiling water in a small bowl; cover and let stand for 30 minutes. Combine dried cherries with soaking liquid, 2 pounds sweet cherrie

Tarte Tatin Recipe

There is some controversy as to how this divine dessert (tarte solognote) came about. Was it an accident (as so many kitchen   wonders are) or was it just an improved upon recipe of the region? In any case it was made popular at by 2 sisters that ran the Hotel Tatin 100 miles (60 kilometers) outside of Paris. It was Louis Vaudable, owner of Maxim’s Paris that coined the name "tarte des demoiselles Tatin" Tart of the sister’s Tatin. Normally you would use a short crust or a pate brisee. I used a simple pie crust in our recipe as we were short on butter. Serves 6-8 9 1/2 inch/ 24 centimeter pie crust Pie Crust Ingredients: 1 1/3 cup/167 grams all purpose flour 1/2 teaspoon/2ml salt 1/2 cup/118ml vegetable (crisco) shortening or 115g cold butter 3-6 tablespoons/45-90ml iced water In a bowl add flour and salt. Whisk to combine. Cut the shortening into the flours until only small pea sized balls are visible. Mix 1 tablespoon of water at a time until the dough

Tuna Pasta Salad With Dill Recipe

This flavorful pasta salad is hearty and delicious. If you don't have chopped fresh dill, a few teaspoons of dried dill weed would work as well. It's easy to prepare and makes a good main dish or side dish for summer meals. This is a flavorful pasta salad, perfect for an everyday lunch with soup, or serve it as a side dish at your next cookout. Make this salad with cavatappi pasta, macaroni, rotini, or similar pasta shapes. What You'll Need  8 ounces/225g cavatappi, macaroni, or rotini pasta 1 can (6 to 7 ounces/170-198g) tuna, flaked and drained 3 tablespoons/45ml finely chopped red onion 2 cloves garlic, mashed and finely minced 1/4 cup/60ml finely chopped red bell pepper 3 tablespoons/60 chopped fresh dill 4 teaspoons lemon juice 3/4 to 1 cup/185-250ml mayonnaise 3 tablespoons/45ml sour cream 1/2 to 1 cup/125-250ml sliced grape tomatoes Salt and freshly ground black pepper, to taste How to Make It  Cook the pasta in boilin

Baked French Toast Recipe

It is always best to use day old bread.  If you can get some from your baker that is great, if not try and buy o loaf the day before. As last resort cut into rounds and place in a slow oven (300F/150C)  for 15-20 minutes or just drying out a bit. serves 8  1 cup/250ml pure maple syrup                                   1 1/2 cups/375ml milk  1 pound/450ml loaf French bread, cut into 2 inch/5cm thick slices  4 large eggs 3 large egg whites 2 teaspoons/20ml vanilla extract 3/4 teaspoon/3ml ground cinnamon 1/4 teaspoon/1ml ground nutmeg   Preheat oven to 350F/175C/Gas 4 Spray large baking dish with cooking spray.  Pour syrup in bottom of dish.  Arrange bread slices on top of syrup.  Combine eggs, milk, vanilla, cinnamon and nutmeg in a bowl.  Mix well.  Pour over bread slices, generously soaking the bread.  Cover with plastic wrap and refrigerate overnight or bake immediately. Bake for 40-45 minutes until golden brown.  Serve with additional syrup

A Burglarized Bakery Put the Suspect's Picture on Cookies So Locals Could Help ID Him

  Thanks to the bakers' creativity and a free cookie promo, the thief has since been identified. By  Jelisa Castrodale   May 12, 2021 Canfora Bakery has a longstanding reputation in  Milwaukee , Wisconsin for being a go-to spot for freshly baked breads and sub  sandwiches , for hot ham and rolls, and for its selection of  Italian cookies  and other sweets. But now it's getting a lot of attention for a limited-edition menu item that the bakery owners probably wish they never had to make in the first place. According to  the  Milwaukee Journal Sentinel , a man wearing a dark hoodie and a knit beanie pried the door locks open and helped himself to the cash drawer before making his escape. When Canfora's owners, Eric and Karen Krieg, got over the shock of being burgled, they came up with a clever way to try to ID the subject.  They scrolled through the footage from their security cameras, found the clearest image of the alleged burglar's face, and then printed it out on edi

Easy Pressure Cooker Pulled Pork Recipe

  If you're making it in a stove top pressure cooker or in a 8 quart or larger electric pressure cooker, you will likely need to increase the water.  1 to 2 tablespoons/15-30ml vegetable oil  4 pounds/2kg  boneless pork shoulder, cut into two equal pieces  2 cups/500ml barbecue sauce, divided, plus more for serving  1/2 cup/125ml water  Toasted rolls, for serving Select Saute to preheat the pressure cooking pot. When hot, add the oil to the cooking pot. Brown pork on both sides, about 3 minutes per side. Brown each half of the roast separately. Remove to a platter. Add 1 cup/250ml barbecue sauce and the  water to the cooking pot. Stir to combine. Add browned pork and any accumulated juices to the pot. Lock lid in place. Select High Pressure and set the cook time for 75 minutes. Allow the pressure to release naturally (approximately 20 minutes). Carefully remove the lid. Remove the meat from the pressure cooker and shred with two forks, discard excess fat. Strain cooking liquid, res

Why You Need A Personal Chef - Palm Beach, Fort Lauderdale, Miami, Miami Beach

Do you find yourself going to the grocery store and feeling overwhelmed by everything that is on the  shelves? With the hectic schedules that we all lead today it can feel like a chore to provide a good home-cooked meal for your family. Wouldn’t it be nice to have someone working in your kitchen, providing delicious – and time-saving – family-friendly meals? Look no further: YaDa Chef is the stress-free answer to your family’s grocery shopping and cooking needs. A personal chef is not a luxury A personal chef service provides stress-free meals prepared to your specifications in your home.  Your kitchen is left spotless with a refrigerator full of delicious meals. Having your own personal chef is not a luxury reserved for the rich. A personal chef service can cost you less than eating out at a moderately priced restaurant. Using a personal chef service can free up 10 to 12 hours of your time every week. Personal chefs are responsible for handling all the menu planning, groce

Fireside Orange Brownies Recipe

Whether you are camping in the countryside, heading to the backyard bbq grill, or just want head into your kitchen, these brownies "baked" in orange shells will give you just what you want.   Serves 6-8 6 - 8 medium to large oranges 1 box of your favourite brownie mix or use our recipe found here https://food.yadachef.com/2018/01/yada-chef-brownie-recipe.html    aluminium foil to wrap the oranges. Build a campfire, or preheat your grill oven to 350F/180C/Gas 4 Cut the top of the orange about 1/8 of the way down.  Scoop the flesh out and reserve for later use.  Make the brownie mix according to the directions.  Fill the orange shells up 3/4 of the way.  You should have about 1/2 inch/1.3cm gap.  If cooking in the ashes of a campfire or the grill, put the lid back on the orange. Wrap tightly in heavy duty foil and place in the still hot ashes cut side up, until the batter is firm and a tooth pick comes out clean. If using the bbq grill or baking in the oven you can leave the to