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Home > Ellagica
The Health
Benefits of Raspberries and
Blueberries
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The remarkable health
benefits of raspberries and blueberries along with their incredible
flavor make them a superfood you will want to consume daily. Here is
what you need to know.
Who doesn’t love the smell of fresh blueberry muffins baking or the
first bite of tang from a delicious raspberry tart? These tasty
treats are not only pleasing to the senses, they are loaded with
nutrients. Polyphenols, such as flavonoids and anthocyanins, and
other potent antioxidants account for the vast health benefits of
raspberries and blueberries as well as their deep red and blue
colors. If you are not already doing so, consider eating raw berries
daily it’s an amazing way to change your life.
The Top 5 Health Benefits of Raspberries and Blueberries
#1. They slow down the aging process. Did you know that oxidative
stress is the root cause of accelerated aging and nearly every
health challenge? Indeed, oxidative stress is the causative factor
in the pathogenesis of many major diseases: Parkinson’s,
Alzheimer’s, cancer, cardiovascular disease, high blood pressure,
diabetes, muscular degeneration and others. So, the key to
preventing pre-mature aging and the development of chronic health
problems is to limit oxidative stress in the body. And, the way to
do that is by consuming antioxidants found in food. Extensive
research confirms that the most powerful antioxidants in berries are
a class of polyphenols known as anthocyanins. Berry anthocyanins
strongly combat oxidative stress.
What may be more exciting is that berries can slow down the aging
process externally, too. The high vitamin C content in berries help
keep collage building underneath the skin so the skin stays firm,
toned, elastic-like, younger looking, and younger feeling. (Simply
put, eating berries regularly can help prevent wrinkles and
excessive aging of the skin!)
#2. They slow down mental decline, improve memory. Berries are also
well-known for their protection against age-related decline of
memory and their ability to enhance cognitive performance. One
reason berries are so beneficial for brain health is because the
flavonoids they contain are able to cross the blood-brain barrier.
This enables them to influence the region in the brain associated
with memory and motor function. In addition, the anthocyanins in
berries aid the brain in the production of dopamine, a chemical that
is critical to memory function, coordination, and your mood.
In a study published in the Annals of Neurology, researchers
followed over 16,000 women for over 20 years. The women who ate a
greater intake of anthocyanins and flavonoids from berries
experienced slower cognitive decline. And, those who reported eating
the most berries delayed cognitive decline by 2 ½ years.
The Benefits of Ellagic Acid
Another study found that drinking a couple of cups of blueberry
juice each day can give aging memories a boost. The study focused on
people in their 70’s with age-related memory problems. One group of
participants drank 16 to 20 ounces of a commercial blueberry juice
every day for two months while the control group drank a non-juice
beverage. At the end of the study, the group who drank blueberry
juice showed significant improvements on tests for learning and
memory compared to the control group.
#3. They clear the brain of toxins. Berries have also been found to
promote autophagy – the brain’s natural housekeeping mechanism. To
evaluate the ability of the berries to clear toxic accumulation in
the brain, researchers from the Human Nutrition Research Center on
Aging at Tufts University fed rats a steady berry diet for two
months. The researchers then exposed the rats to radiation and
looked at the effects on their brains. After 30 days, the berry-fed
rats experienced significant protection against the radiation
compared to the control group.
Most diseases of the brain such as Alzheimer’s and Parkinson’s show
an increased amount of toxic proteins. Since one of the health
benefits of raspberries and blueberries is that they promote
autophagy, they are able to help decrease this toxic accumulation.
#4. They dilate and relax blood vessels improving intimacy response.
Berries have also been shown to relax blood vessels. The health
benefits of this are twofold: First, consuming raspberries and
blueberries can help regulate blood pressure levels. Second, they
can be used as a natural remedy for impotency because relaxation of
blood vessels paves the way for enhanced blood circulation. Berries
are also good sources of fiber, which can help in flushing out
excessive cholesterol levels, the failure of which can increase the
risk for both heart disease and impotence in men.
#5. They reduce your cancer risk. Blueberries and raspberries are
truly anti-cancer fruits. Multiple studies have proven their ability
to both prevent and fight many forms of this dreaded disease, and
such properties should be utilized to the fullest! For example, a
major component of blueberries called pterostilbene, has been found
to protect against colon cancer. And, raspberries contain
ellagitannins, which are converted in the body to ellagic acid.
Ellagic acid is a powerful chemical that kills breast cancer cells.
Both blueberries and raspberries have been shown to stimulate
apoptosis (death) of human cancer cells including oral cancer,
cervical cancer, prostate cancer and others.
How to Get All the Health Benefits of Raspberries and Blueberries
These berries really don’t mess around when it comes to maintaining
good health so be sure to stock up! Try to eat a minimum of 1 to 3
cups of berries daily. You can add your berries to juices, smoothies
or even on top of your favorite salads. Also, keep in mind that
berries sprayed with toxic herbicides and pesticides can do more
harm than good. So, the best way to avoid these pesticides is to buy
organic produce.
How Do You Take Advantage of the Health Benefits of Raspberries
and Blueberries Year Round?
If you have decided to start taking advantage of the remarkable
health benefits of raspberries and blueberries, then you obviously
need a year round source. The growing season is only a couple of
months long so what do you do the rest of the year? Share with our
readers how you access or else stock up on organic blueberries or
raspberries for year round consumption. Place your response in the
Comments section below so other readers can benefit from your
experience.
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