Blueberry benefits
Step up your nourishment up with getting more blueberries in.
There are over 150 blueberries, but the high bush and wild blueberries are the most common. If blueberries seem expensive, get them frozen or on sale. When you get them on sale wash, pack and freeze them for later use in smoothies. The wild blueberries are much smaller, but they contain a higher antioxidant level. Berries have the highest antioxidant levels out of all fruits. The levels will go up if they are frozen. Wild blueberries have higher antioxidant levels and are more nourishing.
Frozen fruits are usually cheaper than fresh fruits. Harvested in bulk, little to no waste, no seasonal demand etc that helps keep the cost low. Frozen fruit is often fresher and more nutrient dense than fresh fruit because it’s flash frozen at peak ripeness. Anything that is picked starts to lose nutrients and freshness goes down during transport/storage.
The blueness comes from flavonoids called anthocyanins. These flavonoids crosses the blood brain barrier which helps improve memory and protect neurons. They help protect the brain from degeneration and oxidative stress which reduce risk of Alzheimer's diseases and other neurological problems.
These same flavonoids also can be found in elderberries, red onions, grapes, cherries, raspberries, blackberries, cranberries, strawberries, plums, pomegranates, apples, black currants, red cabbage, eggplant, purple sweet potatoes, black beans, purple corn, black rice, purple basil, butterfly pea, purple sage, bilberry etc. The more colors we get in the less likely we will be to become sick. Blueberries are a good source of fiber, vitamin c, manganese and vitamin k.
Anthocyanins are antioxidants that reduce free radicals. Free radicals are unable atoms or molecules with an unpaired electron which can be natural or unnatural. When free radicals become too high this is when oxidative stress aka inflammation happens. Think of free radicals as fire antioxidants as water. Antioxidants slow down cellular aging, protect immune system cells from oxidative damage, decreases risk of chronic diseases etc. Vitamin A, Vitamin C, Vitamin E, flavonoids are phytonutrients in plants that give it through colors, selenium, zinc, beta-carotene, lycopene, lutein/zeaxanthin, polyphenols, copper, phenols etc have antioxidants properties.
These berries improve endothelium function especially flexibility. The anthocyanins also reduce oxidized LDL cholesterol, a star player of atherosclerosis. Atherosclerosis is a buildup of fat, cholesterol, calcium and other substances in / on the artery wall AKA plaque. Atherosclerosis is a major cause of cardiovascular disease. Cardiovascular disease takes a life every 33 seconds. Which reduces/block blood flow. Piece/pieces of the plaque can break off leading to blood clots. Breaking off in arteries in the chest can lead to a heart attack and breaking off in the brain can lead to a stroke (ischemic which is 80% of strokes). Heart attacks and strokes happen every 40 seconds both are two forms of cardiovascular disease. In 2019 American journey of clinical nutrition show that one cup of blueberries helps with vascular function and artery stiffness improve.
Anthocyanins improve night vision and decrease risk for age-related macular degeneration. Protects the retina cells from oxidative stress.
If you have diabetes, blueberries should be your best friend. They will help increase insulin sensitivity, help with metabolism of glucose and decrease insulin resistance. Aim for two or three cups of blueberries a day. Over 40 million people have been diagnosed with diabetes. 35 million people with type 2 which is lifestyle related and 5 million which are autoimmune. It is said that over 100 million people have instant resistance or blood sugars, but they are not diagnosed. They are so powerful they even help reduce blood sugar spikes if consumed with highly processed carbohydrate foods.
They have anti-bacterial, antifungal, antiviral etc properties that help them with the immune system. Increase nitric oxide production and good for erections/heart. Nitric oxide is also good for helping with high blood pressure. Which affects over 119 million people, which is 1/3 of the population.
They help activate the nrf2 system which helps regulate a thousand plus gene expressions. Why at the same time protect the DNA. Increases muscle recovery / stamina and great for a person that has gout.
Helps the body produce adiponectin. An hormone fat releases that helps with insulin sensitivity and inflammation. Assists with digestion, constipation, bloating, gas, acid reflux, reduces candida overgrowth, fiber aka prebiotics etc. if you are trying to lose weight then you should be a foundational piece.
A prebiotic is fiber which one exist in fruits, vegetables, herbs, spices, nuts, seeds etc. Fiber is not found in any form of meat I’m talking about seafood, fried kangaroo pouch, chicken, boiled platypus beak/ tail, beef, snake scales, pork, BBQ turtle back, bison, smoked patrick starfish legs, turkey, stir goose neck, elf, deer etc.
Your whole digestive tract from your mouth to your anus has microbiota. Which has bacteria, fungi, viruses etc which have good and bad functions. Whenever the population of microorganisms comes too much that's when problems will happen. You may have heard of someone having H pyloi or candida. Most people have H pyloi and everyone has candida. It's the overgrowth of these bacteria that are the problem.
Prebiotics is what the bacteria mainly feed on, probiotics are the bacteria and postbiotics are the byproducts of probiotics.
Blueberries increase bifdobacterium bacteria that helps break down complex carbohydrate into short chain fatty acids, produces B vitamins / vitamin k, improves gut barrier slash immune system tolerance, decreases inflammation etc.
Examples of postbiotics byproducts are bacterial lysates (bacteria compounds) , cell wall fragments, cell-free supernatants (bacteria and yeast compounds), exopolysaccharides, lipopolysaccharides, serotonin (90% of the production), short-chain fatty acids ,Vitamin B1 thiamine, Vitamin B5 panthotenic acid, Vitamin B7 biotin, Vitamin B9 folate, Vitamin K etc.
Interesting enough they have built a $50,000,000,000 plus industry mainly based off of people being uneducated or miseducated on their health. This is why education has to become a mandatory it shouldn't be seen as optional.
Fiber is a carbohydrate that has 4 calories. Over 90% of people do not get into fiber daily. There are 3 forms of fiber soluble, insoluble and resistance starch but we will focus on the first two. Soluble fiber dissolves in water and insoluble doesn’t. Soluble fiber creates a gel when it dissolves also is good for cholesterol and sugar. Insoluble fiber attracts water into your feces that makes it softer and simpler to defecate without stain. Besides not getting enough fiber, not getting enough water leads to constipation. Insoluble fiber also helps increase insulin sensitivity.
Plants usually contain a mixture of both types. It’s mixed views on if you should count fiber for or against your total calorie intake. Since soluble fiber feeds the bacteria, some say it should be counted towards our total calories. Some say even with that it shouldn’t count towards total calories but subtracted. To keep it safe instead of multiplying 4 calories per gram with fiber multiple by 1.5 or 2.
Vitamin C helps produce collagen for the skin, vessels, cartilage, bones and teeth. Slows down skin aging. Reduces risk of cardiovascular disease. Speeds up wound healing and antioxidant/oxygen levels. Regenerates vitamin e and glutathione levels. Improves T cells/phagocytes for the immune system which reduces sickness risk. Good for blood pressure by improving vessel relaxation. Enhances detoxification of liver. Synthesizes serotonin and dopamine. Supports healthy adrenals and strengthens capillary walls. Reduces length of the common cold.
Vitamin K helps put calcium in the bones which decreases the risk of atherosclerosis build up from calcium. Which will decrease the risk of cardiovascular disease and number one cause of death since 1921. The causes of death every 33 seconds and then a stroke / heart attack 7 seconds later. Improves insulin sensitivity and kidney function. Regulates sale growth and protects the brain from oxidative stress. Good for wound healing and athletic performance. Maintains blood pressure and skin elasticity. Activate clotting factors to stop bleeding.
Manganese assists vitamin K with blood clotting. Needed to metabolize Amino acids, carbohydrates, cholesterol and carbohydrates. Part of Superoxide dismutase (SOD) which helped break down free radicals and speed up certain chemical reactions. Regulates blood sugar and helps with calcium absorption. Help make thyroid hormone thyroxine t4. Essential for bone formation and maintenance. Supports cartilage formation, helps in collagen synthesis and assists in wound healing. Assist with calcium absorption into bones, detoxes ammonia and supports energy production in mitochondrial.
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These posts are for educational information only this is not medical advice. Not approved by the FDA to treat, cure, prevent, or diagnose health issues. The only things that are undeniable is seeing your blood work change and how something makes you feel. We only have one life to live our body runs on nutrition so please give it the right ones.