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Top 10 health benefits of Blueberries
 A
new University of Michigan Cardiovascular Center study suggests that blueberries
may help reduce belly fat
and risk factors for
cardiovascular disease and metabolic syndrome.
Blueberries are the fruits of a shrub that belong to the heath family, which
includes the cranberry and bilberry as well as the azalea, mountain laurel and
rhododendron. Blueberries grow in clusters and range in size from that of a
small pea to a marble. They are deep in color, ranging from blue to maroon to
purple-black, and feature a white-gray waxy "bloom" that covers the surface
serving as a protective coat. The skin surrounds a semi-transparent flesh that
encases tiny seeds.
According to a study presented at the 2009 Experimental Biology conference,
a diet rich in blueberries lowers blood
cholesterol levels
while improving glucose control and insulin sensitivity, lowering the risk of
subsequent
heart disease and
diabetes.
Not only are blueberries yummy, they have some fantastic health benefits
which include:
  The
highest antioxidant capacity of all fresh fruit: Blue Berries, being very
rich in
anti oxidants like
Anthocyanin,
vitamin C, B complex,
vitamin E,
vitamin A,
copper (a very effective immune builder and anti-bacterial),
selenium,
zinc,
iron (promotes immunity by raising haemoglobin and oxygen concentration in
blood) etc. boost up your
immune system and
prevent infections. Once your immunity is strong, you won’t catch colds, fever,
pox and all such nasty viral and bacterial communicable diseases.
 Neutralizes
free radicals which can affect disease and aging in the body: Blue Berries
bring you the brightest ray of hope, for they are laden with anti oxidants and
rank number 1 in the world of anti oxidants. This is mainly due to presence of
Anthocyanin, a pigment responsible for the blue color of the blue berries. The
abundance of vitamin-C is also a big factor for this as well.
  Aid
in reducing Belly Fat: A new University of Michigan
Cardiovascular
Center study suggests that blueberries may help reduce belly fat and risk
factors for cardiovascular disease and metabolic syndrome. So far, we know that
the fruit works on rats, which were the test subjects. A blueberry-enriched
powder was mixed into the rats' diet, which was either low-fat or high-fat rat
chow. After 90 days, the rats with the blueberry-enriched diet had less
abdominal fat,
lower triglycerides, lower cholesterol and improved fasting glucose and insulin
sensitivity. And their health was even better when combined with the
low-fat diet. That group had lower
body weight, lower
total fat mass and reduced
liver mass than the rats on the high-fat diet. An enlarged liver is linked to
obesity and insulin resistance, a hallmark of diabetes. Although more research
is needed to confirm these results in humans, a related study presented at the
same conference showed that men with risk factors for heart disease who drank
wild blueberry juice for three weeks seemed to experience slight improvements in
glucose and insulin control.
 Helps
promote urinary tract health: The building of colonies of certain bacteria
like b-coli along the lining of the inner walls of urinary tract is responsible
for this infection, resulting in inflammation, burning sensation during in
passage of urine and other complications. Here, Blue Berries can be surprisingly
beneficial. It has a compound formed of big polymer like heavy molecules which
inhibits the growth of such bacteria. It also has some anti biotic properties
which adds to this effect. These heavy and big molecules almost wash-off these
bacteria along the tract, thereby preventing the infection.
  Been
proved to preserve vision: Blueberry extract, high in compounds called
anthocyanosides, has been found in clinical studies to slow down
visual loss. They can prevent or delay all age related ocular problems like
macular degeneration,
cataract,
myopia and
hypermetropia, dryness and infections, particularly those pertaining to retina,
due to their anti-oxidant properties. Blue Berries contain a special group of
anti oxidants called Carotenoids (lutein, zeaxanthin etc.), Flavonoids (like
rutin, resveritrol, quercetin etc.), in addition to others such as vitamin C,
vitamin E and vitamin A, selenium, zinc and
phosphorus, which are very beneficial and essential for the ocular health.
Data reported in a study published in the Archives of Ophthalmology
indicates that eating 3 or more servings of fruit per day may lower your risk of
age-related macular degeneration (ARMD), the primary cause of vision loss in
older adults, by 36%, compared to persons who consume less than 1.5 servings of
fruit daily.
 Brain
Health:
The anthocyanin, the selenium, the vitamins A, B-complex, C and E, the
zinc, sodium, potassium, copper, magnesium, phosphorus, manganese etc., among
others, can prevent and heal neurotic disorders by preventing degeneration and
death of neurons, brain-cells and also by restoring health of the central
nervous system. It is hard to believe that these berries can also cure serious
problems like Alzheimer’s disease to a great extent. They even heal damaged
brain cells and neuron tissues and keep your
memory sharp for a long-long time. Researchers found that diets rich in
blueberries significantly improved both the learning capacity and
motor skills of aging animals, making them mentally equivalent to much younger
ones.
  Heart
Disease:
The high fiber content, those brilliant anti oxidants and the ability
to dissolve the ‘bad cholesterol’ make the Blue Berry an ideal dietary
supplement to cure many heart diseases. It also strengthens the cardiac muscles.
In this study, published in the Journal of Agriculture and Food Chemistry,
researchers found that a moderate drink (about 4 ounces) of white wine contained
.47 mmol of free radical absorbing antioxidants, red wine provided 2.04 mmol,
and a wine made from highbush blueberries delivered 2.42 mmol of these
protective plant compounds.
  Constipation
& Digestion:
While roughage (fiber) in Blue Berries keep away constipation (Of
course, a single piece alone will not do. You need to eat a big handful of
them), the vitamins, sodium, copper, fructose and acids improve
digestion.
 Cancer:
Blue Berries can prove to be bliss for the cancer patients, for they
contain certain compounds like Pterostilbene (excellent remedy for colon and
liver cancer) and Ellagic Acid which, in harmony with Anthocyanin and other anti
oxidants like vitamin-C and copper, can do miracles to prevent and cure cancer.
Laboratory studies published in the Journal of Agricultural and Food
Chemistry show that phenolic compounds in blueberries can inhibit
colon cancer cell proliferation and induce apoptosis (programmed cell
death). A significant 34% reduction in
ovarian cancer
risk was also seen in women with the highest intake of the flavone
luteolin (found in citrus).
 Other
benefits & facts:
They keep you fresh, active, fit, sharp, close to nature and in a good
mood, as they are very good
anti depressants. You
also need not spend a lot on medicines, neither are there any side effects.
Remember, the deeper the color of the Blue Berries, the more they are rich in
anti oxidants and other medicinal values.
 How
to Choose?
Choose blueberries that are firm and have a lively, uniform hue colored with
a whitish bloom. Shake the container, noticing whether the berries have the
tendency to move freely; if they do not, this may indicate that they are soft
and damaged or moldy. Avoid berries that appear dull in color or are soft and
watery in texture. They should be free from moisture since the presence of water
will cause the berries to decay. When purchasing frozen berries, shake the bag
gently to ensure that the berries move freely and are not clumped together,
which may suggest that they have been thawed and refrozen.
Dated 09 June 2012
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