This fruit helps reduce the risk of forgetfulness in old age

Benefits of eating lots of vegetables and fruits every day

University of Cincinnati researchers say eating strawberries or blueberries every day may reduce the risk of dementia in middle-aged people.

The new findings were published in the journal Nutrients. The 12-week study included 30 overweight patients between 50 and 65 years old with mild cognitive impairment. They were divided into two groups, half took powder equivalent to 160g of whole strawberries, the other half took a placebo. Researchers monitored participants' long-term memory, mood, and metabolic health.

They found that people who ate strawberry powder had better memory test results and significantly reduced symptoms of depression. Medical data shows that people who regularly consume strawberries or blueberries have a slower rate of cognitive decline as they age.

According to Robert Krikorian, professor emeritus in the Department of Psychiatry and Behavioral Neuroscience, UC College of Medicine, strawberries and blueberries both contain antioxidants called anthocyanins, which have many health benefits such as metabolism and enhance cognition. Strawberries alone contain ellagitannins and ellagic acid, which have anti-inflammatory, antibacterial and anti-cancer properties. This fruit may improve cognitive function by reducing inflammation in the brain.

Previous studies have also shown that strawberries help produce happy hormones. Ingredients in strawberries help the blood carry nutrients to the brain, fight the formation of homocysteine and increase happy hormones such as dopamine and serotonin, helping you feel refreshed.

Besides, strawberries are an excellent source of vitamin C. One cup of strawberries contains 51.5 mg of vitamin C, about half of the body's daily needs. So, with just two cups of strawberries, you have 100% of the required amount of vitamin C.

Vitamin C is an immune-boosting substance and is also a powerful antioxidant. A study by the University of California, Los Angeles in 2010 found that the antioxidant capacity in strawberries becomes bioavailable and ready to work in the blood after consuming the fruit for just a few minutes. a few weeks.

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7 Proven health benefits of blueberries

Blueberries are sweet, nutritious, and extremely popular. Blueberries are considered a superfood because they are low in calories and extremely healthy. They are delicious and very easy to prepare, so they are loved by many people.

1. Blueberries are low in calories but high in nutrients

The blueberry plant (Vaccinium sect. Cyanococcus) is a flowering shrub; berries have a bluish, purple color - called blueberries. Blueberries are small in size and green when they first appear. Then turns purple and green when ripe.

The two most common types are:

Highbush blueberries: The most commonly grown variety in America.

Lowbush blueberries: Usually smaller and richer in antioxidants.

Blueberries are one of the most nutritious fruits. One 148-gram cup of blueberries contains:

Fiber: 4 grams

Vitamin C: 24% of the recommended daily dose (RDI)

Vitamin K: 36% RDI

Manganese: 25% RDI

Small amounts of other nutrients

They are also about 85% water. One cup of blueberries contains only 84 calories, with 15 grams of carbohydrates. Their low calorie content makes blueberries an excellent source of several important nutrients.

2. Blueberries are considered the king of antioxidant foods

Antioxidants protect your body from free radicals - which are unstable molecules that can damage cells in the body and cause aging and disease, such as cancer.

Blueberries are said to have the highest antioxidant content of all fruits and vegetables. The main antioxidant compounds in blueberries belong to a family of polyphenol antioxidants called flavonoids, more specifically anthocyanins - which are abundant in blueberries, thus boosting antioxidant levels in the body. can.

3. Blueberries cause oxidative damage to DNA, helping fight aging and cancer

DNA oxidative damage is a natural process that cannot be avoided in everyday life. It is thought to happen tens of thousands of times each day in every cell in your body. Oxidative damage to DNA is part of the reason we age and develop diseases like cancer.

Because blueberries are high in antioxidants, they can neutralize some of the free radicals that damage your DNA. In one study, 168 people drank 1 liter of blueberry and apple juice each day. After four weeks, DNA oxidative damage caused by free radicals was reduced by 20%. These findings are consistent with smaller studies using fresh or powdered blueberries.

4. Blueberries protect blood cholesterol damage

Oxidative damage occurs frequently and is not limited to your cells and DNA. Likewise, they can also damage bad LDL cholesterol. In fact, oxidation of bad LDL cholesterol is a cause of heart disease.

The antioxidants in blueberries work very well in reducing the oxidation level of LDL. This makes blueberries very good for your heart.

A daily serving of 50 grams of blueberries reduced LDL oxidation by 27% in eight weeks in obese subjects. Another study determined that eating 75 grams of blueberries with a main meal significantly reduced the oxidation of bad LDL cholesterol.

5. Blueberries help lower blood pressure

Blueberries are great for people with high blood pressure - a major risk factor for heart disease. In an eight-week study, obese people at high risk for heart disease noted a 4% - 6% reduction in blood pressure after consuming 50 grams of blueberries per day. Other studies in postmenopausal women have observed similar effects.

6. Blueberries can help prevent heart disease

Although eating blueberries may lower blood pressure and reduce the oxidation of LDL cholesterol, it is important to remember that blueberries reduce risk factors, not disease.

One study in 93,600 nurses found that those with the highest intake of anthocyanins (the main antioxidant in blueberries) had a 32% lower risk of heart attack than those with the lowest intake. . However, this is only an observational study, so it cannot prove that anthocyanins alone reduce the above risk. More research is needed to confirm the above results.

7. Blueberries can help maintain brain function and improve memory

Oxidative stress can accelerate aging in the brain and negatively affect brain function. In animal studies, the antioxidants in blueberries affect areas of the brain that are central to intelligence. They appear to benefit aging neurons, leading to Improves cell signaling.