10 Benefits of Blueberries For The Elderly. Are Blueberries beneficial for the elderly? In This Review, I Reveal the benefits, Pros, and Cons of blueberries for the elderly.
Here Are The 10 Benefits Of Eating Blueberries.
1. Muscle recovery
Exercise-induced muscle damage (EIMD) can increase muscle soreness, reduce muscle strength, and impact overall athletic performance. But athletes can prevent EIMD and reduce their recovery time with diet. Research has shown that blueberries can increase the rate of muscle strength recovery and muscle repair as well as reduce oxidative stress.
2. Increased heart health
As of 2020, heart disease is the top cause of death for both men and women in the United States. Because of their ability to reduce inflammation and oxidative stress, blueberries can protect against artery hardening that raises the risk of heart attack and strokes.
3. Fighting urinary tract infections
Urinary tract infections (UTIs) are a common, often chronic, problem for women. The acidity of cranberry juice was previously assumed to treat UTIs, but modern research shows the anti-adhesives in cranberry juice prevent bacteria from infecting the bladder. Blueberries have these same anti-adhesives and can presumably combat UTIs just as effectively, though not as much research has been done on blueberries as cranberries.
4. Disease protection
Oxidative DNA damage is a normal event, occurring tens of thousands of times per day in every cell in the human body. It’s part of the reason we grow older and show signs of aging. Damaged DNA also contributes to the growth of cancer, which occurs when groups of damaged cells replicate quickly and uncontrollably. The high levels of antioxidants in blueberries neutralize some of the free radicals that can damage DNA.
5. Healthy bones
Blueberries contain several minerals and vitamins that contribute to building and maintaining bone health, like iron, phosphorous, calcium, zinc, and vitamin K. Low vitamin K levels have been linked to a higher risk of bone fracture, as vitamin K intake improves calcium absorption.
6. Lower blood pressure
Once again, anthocyanins are at play. These phytochemicals improve the function of the endothelial cells, which line blood vessels and help blood flow and the regulation of blood pressure. Researchers even think blueberries may prevent hypertension altogether. While there are several foods you should avoid if you have high blood pressure, blueberries are not one of them.
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7. Diabetes management
Blueberries can improve insulin sensitivity, which lowers the risk of type 2 diabetes, heart disease, and stroke. Research suggests the anthocyanins in blueberries can help lower blood sugar levels as well.
8. Weight loss and healthy digestion
The relatively high fiber content of blueberries can help prevent constipation and maintain a regular digestive system. Getting an adequate amount of fiber in your diet can help you achieve a full feeling, reduce overall caloric intake, and assist in weight-loss efforts.
9. Skin damage prevention
Collagen, which relies on vitamin C to function correctly, is what makes the skin elastic and prevents skin damage from the sun’s UV rays and environmental pollution. One serving of blueberries contains nearly a quarter of the recommended daily value of vitamin C.
10. Improved brain function
A 2019 study investigated the relationship between blueberry consumption and cognitive abilities. It found blueberries can “improve delayed memory and cognitive function in children, healthy older adults, and adults with some cognitive impairment.” Another study found blueberries also improve short-term memory. It’s suspected that the flavonoids in blueberries are the key component to these brain benefits.
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Source: Institute of Intergative Nutrition
Best Ways To Consume Blueberries
Because blueberries freeze so well, it’s easy to enjoy this fantastic fruit year-round. Fresh or frozen, blueberries can be easily incorporated into your diet in a number of delicious ways. Here are a few:
- Delicious Salads – Add whole fresh blueberries to mixed greens, chopped walnuts and a few spoons of feta cheese. Mix it with a balsamic vinaigrette and dinner is served!
- A Simple Dessert – Add a handful of blueberries to a slice of pound cake or angel food cake and top with homemade vanilla ice cream.
- Blueberry Ade – Here’s a twist on the traditional lemonade. Purée a handful of fresh or frozen blueberries and pour them into a pitcher with lemon juice, water, a touch of sugar and a few fresh mint leaves. Serve it over ice and watch the day go by!
- Healthy Waffles – Top your pancakes or waffles with blueberries instead of drowning them in syrup. Or grab a bottle of blueberry syrup and double the flavor.
- Blueberry Smoothie – This is perfect for frozen berries. Blend a cup of blueberries (no need to thaw them out) with real orange juice for a fresh start to your morning. Add a banana if you want a thicker smoothie.
- Blueberry Parfait – Grab a tall glass and layer low-fat frozen yogurt with blueberries. For added texture, add a layer of crushed almonds (or cookies if you’re indulgent) in between.
- Fancy Blueberry Balsamic Reduction – Bring balsamic to a boil and then simmer it on low heat until it reduces to a syrup. Top a bowl of low-fat frozen yogurt with the reduction and fresh blueberries for a sweet, tart and tangy evening dessert.
- Fresh Off the Bush – You can’t beat a handful of these sweet Georgia blues in your mouth. Best when they’re warm from the summer sun or at room temperature.
How Do You Capture All These Benefits?
There are a few items we have to talk about before you can capture these benefits. Here they are.
UNDERSTAND THESE MISTAKEN BELIEFS ABOUT SUPPLEMENTS
There are a few major beliefs that stop people from using supplements or using the wrong supplements. Here are some examples.
Belief #1: Your Foods contain all the vitamins you need
It is a common belief that all the foods we eat have all the vitamins and minerals we need. This is not true. We as a culture have depleted the essential ingredients in our soil. It will be a long time before they fix this. Until then we need natural supplements.
Belief #2: Synthetics are equal to natural nutrients
Somewhere along the lines, we began to believe that synthetics supplements were as good or better than their natural counterparts. This is not true. If you want to know the details. Here is a book to review: “Supplements Exposed: The truth they do not want you to know about vitamins, minerals, and their effect on your health” by Brian Clement Ph.D. 100% natural ingredients are our best shot.
Belief #3: Vitamin science results are reliable
We are also taught to believe that vitamin science is the best reliable source of supplements and was as good or better than their natural counterparts. There is no scientific proof of this. 100% natural ingredients are still our best shot.
Belief #4: You can trust the “Natural” label
Worldwide, there is no official government-regulated definition for the term natural that represents a standard. In the United States, the Food and Drug Administration refers to natural ingredients as “ingredients extracted directly from plants or animal products, as opposed to being produced synthetically.” But that definition overlooks the loophole that allows chemical additives to be routinely mixed with “natural” ingredients and marketed to the public as wholly natural products.
Be careful the “Natural” labels are at best misleading. 100% natural ingredients without playing labeling games are our best shot.
If These Benefits Do Not Get Into Your Cells, It Is Useless. This Is Called Assimilation And It Is The Most Important Function.
Assimilation in the digestive system is the process by which nutrients from foods are taken into the cells of the body after the food has been digested and absorbed.
If you cannot digest and absorb your food, your cells won’t get the nourishment that they need to function properly. Many health issues begin because people aren’t fully digesting and/or absorbing their food. This can occur for five main reasons:
- Poor chewing and rushed eating
- Hydrochloric acid insufficiency
- Bile salt insufficiency
- Enzyme insufficiency
- Lack of dietary fiber
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Balance of Nature
#1 Source of Blueberries
- Gives You More Energy
- Relieve Sick Symptoms
- Great supplement for picky eaters (kids)
- Health Coaching To Get Consistent Results
If you click this link and make a purchase, we earn a commission at no additional cost to you.
