Blue Berry - The Health Benefits and Properties
I think we have probably all read and heard that our daily diet should include several servings of fresh fruit and vegetables each day. In fact, experts tend now to recommend 5 servings every day. These recommendations are made both on the need for fibre in healthy diet, and the high level of certain nutrients in many types of fruit and vegetables.
In a way, fruit has aways been associated with good health. "An apple a day keeps the doctor away" the old saying goes. When it came to vegetables the instruction "eat your greens" has been uttered by mothers for centuries. It is not, though, just apples and greens. Much research has been done over the last two decades into the health benefits of many fruits in particular, and some very encouraging results have been emerging.
Colour has taken on some significance, with yellow, blue and dark green now being seen as the most nutritious colours for beneficial health properties. However, as with a good diet generally, a variety is seen to be important when it comes to both fruit and vegetables.
The reason is fruits and vegetables of differing colours contain different nutrients, and blue berries are among the most nutrient dense of all foods. On top of their many other benefits, blue berries are thought to reduce the risk of some types of cancer. Blue berries are thought to be among the richest sources of antioxidants, and antioxidants are thought to play a majpor part in the prevention of many cancers.
As well as their possible role in the prevention of many forms of cancer, blue berries are being studied for their possible role in protecting the brain and preventing memory loss. Additionally, blueberries are now believed to be one of the best fruits to improve the functioning of the urinary tract; possibly even arresting the ageing process.
Blue berries are rich in phytochemicals, which include the anthocyanins and phenolics. These chemicals are the subject of study for their anti-ageing and anti cancer benefits.
Some Health Benefits of Blue Berries
There are many claimed health benefits associated with blue berries include improved eyesight, lower risk of heart disease, enhanced memory, strengthening blood vessels, reducing the risk of urinary tract infections, and also for maintaining a healthy weight.
Blue berries are among the richest sources of antioxidants, so can be one of the best diet foods. Antioxidants are thought to have an important role, both in the prevention of cancer and the slowing of an ageing related decline in health. That is because they are thought to be able to prevent the cell damage that can be caused by free radicals. Free radicals are thought to be instrumental in the formation of cancer and also in the ageing process, therefore being able to destroy free radicals is a major potential health benefit.
The Antioxidant Properties of Blue Berries
One of the most important groups of antioxidants found in blue berries are anthocyanins. These important nutrients are also found in apples, radishes, red cabbage, grapes, and blackberries However, blue berries are among the richest sources of anthocyanins. Blue berries are also the subject for study because of their perceived abilty to reduce the formation of blood clots and preventing heart disease. Blueberries are also believed to improve night vision, and to slow the progression of macular degeneration through its ability to strengthen small blood vessels found at the rear of the eye.
As well as their many health benefits already mentioned, blue berries are among the lowest calorie foods in a healthy diet. A full cup serving of blue berries will provide a low 80 calories, but it also provides a good range of vitamins and minerals, such as potassium, iron and vitamin C. In addition, blueberries are an excellent source of dietary fibre. Each full cup serving of blue berries will provide a full 4 grams of dietary fibre.
All in all blue berries, are a great food to be part of a healthy diet.
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