Bessie, Baia, Bobica, Bobule, Baie, Beere, Caor, Bacca, Baga,
and Jagoda. These are all words that
mean the same thing-can you guess what they mean? Yes, that is correct they all
mean Berry in different languages. The
definition of “berry” is a fleshy fruit produced from a single flower with the
seeds embedded inside the fruit or on the outside in the flesh. It is berry time and that is why I chose this
topic. I will be focusing on three main berries in the next few blogs,
Blueberries, Strawberries and Raspberries.
I cannot believe the health benefits of these delicious fruits. I will also give some tips on how to buy good
berries and some suggestions on how to put them into your diet on a daily
basis.
Blueberries
History: These berries are the 2nd most popular berry in the world. More species of blueberries are native to North America than any other continent. The U.S. supplies over half of the blueberries consumed on a global basis. 275 million pounds of blueberries are grown in the U.S.
History: These berries are the 2nd most popular berry in the world. More species of blueberries are native to North America than any other continent. The U.S. supplies over half of the blueberries consumed on a global basis. 275 million pounds of blueberries are grown in the U.S.
How to
Buy:
When you buy your blueberries make sure they are firm and lively looking,
uniform in color hue and if you can see the bloom it should be whitish. Shake the container and make sure they are
not clumped or sticking together. They
should not appear dull in color, watery or soft and they should be free from
moisture and kept free from moisture until consumed. Blueberries will mold
easily if kept wet.
Values: 1 cup of blueberries contains: 84 grams of
protein, 0 grams of cholesterol, 1.1
grams of protein, 0.49 grams of fat, 21 grams of carbohydrates, 3.6 grams of
fiber, (14% of DRV), 24% DRV Vitamin C, 5% of B6 and 36% of Vitamin K.
Blueberries further provide Iron, Calcium, Potassium,
Magnesium, Phosphorus, Sodium, Manganese, Zinc, Copper, Folate, Beta-Carotene,
Choline, and Vitamin A & E.
Blueberries provide antioxidants, Anthocyanins, the pigments
that make blueberries blue, are potent antioxidants. Blueberries contain
Phenolic Compounds such as quercitin, kaempferol, myricetin, and chlorogenic
acid all of which contribute to the antioxidant capacity.
Blueberries rank high on the ANDI List, (Aggregate Nutrient
Density Index) due to multiple bio-active compounds. This list is based on vitamin and mineral
content, phytochemical composition and antioxidant capacity.
Blueberry
Health Benefits
Helps
maintain health bones. The iron
and zinc in blueberries play important roles in maintaining the strength and
elasticity of bones and joints. Low
intake of Vitamin K increases risk of bone fracture. With adequate intake of Vitamin K one
improves calcium absorption and may reduce calcium loss.
Lowers
Blood Pressure:
Maintaining a low sodium intake is essential to lowering the blood
pressure. Blueberries are nearly sodium
free and contain calcium, potassium, and magnesium, all of which have been
found to decrease blood pressure.
Managing
Diabetes: Diabetics that
consume a diet high in fiber (30-38 grams for men & 21-25 grams for women)
have lower glucose levels and Type II Diabetics improve their blood sugar,
lipid and insulin levels by consuming 1 cup of blueberries which contributes
3.6 grams of fiber.
Heart
Disease: Blueberries are found
to ward off heart disease and should be a part of one’s daily diet. The Blueberry’s fiber content, potassium,
folate, vitamin C, vitamin B6 and phytonutrient content, coupled with its’ lack
of cholesterol, all support heart health.
Vitamin B6 and folate prevent the build-up of a compound known as
homocysteine. When excessive amounts of
homocysteine accumulate in the body it can damage blood vessels and lead to
heart related issues.
Cancer
Prevention: Vitamin C, A and
various phytonutrients found in blueberries function as powerful antioxidants
that help prevent cells against free-radical damage. Blueberries have been found to inhibit tumor
growth, decrease inflammation and help ward off several types of cancer such as
esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and
colon. The folate found in blueberries
plays a role in DNA synthesis and repair thus preventing the formation of
cancer cells mutating in the DNA.
Improving
Mental Health:
Population-based studies have shown that the consumption of blueberries
can reduce the risk of cognitive decline as well as Parkinson’s Disease- a
neurodegenerative disorder resulting from cell death in the parts of the
brain. Studies have also shown that in
addition to reducing cognitive damage, blueberries can also improve short-term
memory loss and co-ordination.
Healthy
Digestion: Due to the fiber content, blueberries help to prevent
constipation and promote regularity for a healthy digestive tract.
Weight
Loss and Satiety: Dietary
fiber is commonly recognized as an important factor in weight loss and weight
management functioning as a “bulking agent” in the digestive system. High fiber foods increase satiety and
appetite reduction making one feel full longer which in turn reduces caloric
intake.
Fights
Wrinkles: Collagen, the skin’s
support system, relies on Vitamin C as an essential nutrient that works in the
body as an antioxidant to help prevent damage caused by pollution and smoke.
Vitamin C also promotes collagen’s ability to smooth wrinkles and improve overall
skin texture. Just one cup of berries
provides 24% of your daily need for Vitamin C.
Blueberry Consumption: I think you can consume blueberries easiest in shakes, snacks, on cereals, in salads and baked goods. There thousands of recipes for incorporating blueberries into you diet. For me I keep it simple, I always buy organic and buy them in quantity when the prices are low to freeze. I consume at least 1 Cup per day by using them on oatmeal or putting them in a smoothie or on a salad. Although delicious in baked goods I refrain from the sweets.
Blueberry Consumption: I think you can consume blueberries easiest in shakes, snacks, on cereals, in salads and baked goods. There thousands of recipes for incorporating blueberries into you diet. For me I keep it simple, I always buy organic and buy them in quantity when the prices are low to freeze. I consume at least 1 Cup per day by using them on oatmeal or putting them in a smoothie or on a salad. Although delicious in baked goods I refrain from the sweets.
Blueberry
Risk Factor:
Blueberries are a good source of Vitamin K which have an effect on blood
thinners such as Coumadin and Warfarin, therefore, one should not begin to eat
more or less foods containing Vitamin K, which plays a large role in blood
clotting, It is better to eat a diet with a variety of foods rather than
concentrating on one thing.
When someone visits Manna Vida Center for Wellbeing they are served the highest quality, organic fruits, vegetables, herbs, and spices with love and compassion. There is only one way to support your health and that is to eat healthy foods. Please check out the Manna Vida website, we would love to have you come for a healing visit in the beautiful mountains of northern Arizona!
When someone visits Manna Vida Center for Wellbeing they are served the highest quality, organic fruits, vegetables, herbs, and spices with love and compassion. There is only one way to support your health and that is to eat healthy foods. Please check out the Manna Vida website, we would love to have you come for a healing visit in the beautiful mountains of northern Arizona!
Many Blueberry Blessings!
Christiana, M.S.T., MlAcp. M.OM., M.Q.T,M.C.S.T.
Manna Vida Center for Wellbeing
www.mannavida.org
mannavidacfwb@gmail.com
Christiana, M.S.T., MlAcp. M.OM., M.Q.T,M.C.S.T.
Manna Vida Center for Wellbeing
www.mannavida.org
mannavidacfwb@gmail.com
