Which Is Healthier Blueberries Or Strawberries

Health Benefits of Blueberries: – Blueberries are rich in calcium, iron, magnesium, phosphorus, zinc, and vitamin K all of these promote good bone health. Blueberries have the highest antioxidant supply among all the fresh fruit. Antioxidants help in boosting the immune system alongside other benefits.

Anthocyanins, the primary antioxidant found in blueberries, can fight heart diseases, according to research. Also Read | Blueberry Cheesecake Recipe – The Perfect Dessert For Your New Year’s House Party Both the berries are healthy with minimal amounts of fat and carbs. Although strawberries have lesser calorie content, blueberries are healthier due to abundant amounts of antioxidant content.

Also, the nutrients that one gets from the strawberries can be replaced by a number of other fruits. Also Read | Winter: Health Benefits Of Consuming Strawberries This Winter

Is it better to eat strawberries or blueberries?

Strawberry or blueberry – which one is healthier? – Both berries are healthy with negligent content of fat and carbs. Although strawberries have the lesser calorie content, blueberries are healthier due to their impressive antioxidant content. Also, the nutrients that you get from strawberries can be replaced by a number of other fruits. About The Author, Read more For the latest Bollywood news, Telugu news, entertainment exclusives, gossip, movie reviews, and more, follow the Pinkvilla website and YouTube channel, or head to our social media platforms like Twitter, Facebook, Instagram ! same

Which berry is the healthiest?

Other Great Berry Choices – Raspberries: These familiar favorites taste surprisingly sweet for berries so low in sugar (5 grams per cup). Cranberries: Many women know they’re helpful in warding off urinary tract infections; they’re also the berries lowest in sugar (4 grams per cup).

Eat them whole, rather than as juice, which has all of the sugar (and often, more), none of the fiber and half the phytonutrients. Golden berries: Their yellow-gold color means they contain a slightly different nutrient package, Johnson says — and they make a berry salad look great! They’re all healthy choices, but the “best” distinction may well go to black raspberries, says dietitian Kathleen Johnson.

A raspberry cousin with a deeper color, they provide very high antioxidant levels along with fiber and relatively little natural sugar. “They’re the most nutrient dense of all the berries,” she says. Tied for a close second, she says, are blackberries and their cousins, marionberries.

Is Blueberry the healthiest fruit?

High in soluble fiber, low in calories and carbs, blueberries are the healthiest fruit around.

Do strawberries have less sugar than blueberries?

Strawberries Vs Blueberries, Which Fruit Has More Sugar? Eating more fruit is one of most commonly told health tips. A few servings of berries every week could keep your mind sharp longer and improve heart health. Strawberries, blueberries and blackberries are low in fat and calories, and contain compounds that might protect you from certain health conditions. Image: kashmirbox.com If you had to guess, which has more sugar in a cup? Strawberry or blueberry? While both berries are low-calorie fruits, the strawberries are much lower in sugar than the blueberries. A one-cup serving of blueberries contains 14 grams of sugar.

The same serving of fresh whole strawberries contains 7 grams of sugar. Blueberries and strawberries are not only delicious to eat, they are also filled with nutrients that help control hunger and ward off chronic health conditions. Keep in mind that all fruit is great for you in moderation, just like any other food.

Plus, a piece of fruit is always a better choice than a candy bar that’s packed with processed sugars and additives.

Read also: – Cover Image: departmentofwandering.com

: Strawberries Vs Blueberries, Which Fruit Has More Sugar?

Are blueberries high in sugar than strawberries?

2. Strawberries – Strawberries contain even less sugar than blueberries, with only 5 grams per 100 grams of fruit ( 5 ). This makes them a great choice for diabetics. They also provide fiber, manganese, folate, and a lot of vitamin C. In fact, 100 grams of strawberries (5-6 large strawberries) provides 98% of our daily vitamin C requirements.

What is the number 1 healthiest fruit in the world?

What is the healthiest fruit? – While all fruits are healthy, registered dietitian nutritionist Danielle Crumble Smith recommends one nutrient-packed fruit in particular – wild blueberries. Blueberries contain lots of fiber, which keeps you fuller for longer.

They also rank among the fruits and vegetables with the highest antioxidant content. Antioxidants prevent or delay cell damage. “From a cognitive standpoint, there are a lot of benefits in terms of memory, and some studies show cardiovascular benefits or cancer-fighting compounds,” Crumble Smith says.

“Overall, decrease inflammation.” Still, Crumble Smith says eating wild blueberries is not essential to getting the healthy nutrients of fruits. Eating fruit of any kind will yield healthy results, though some fruits have nutrients that serve different purposes.

• For example, apples contain pectin, a fiber that acts as a prebiotic that can aid colon function and digestion,
• Vitamin C-rich fruits should also be on your radar, including citrus (oranges, grapefruit and lemons, to name a few) and strawberries.
• Vitamin C helps with collagen production, and in our generation, people are concerned about decreasing wrinkles and hair, skin and nail health,” Crumble Smith says.

“Vitamin C is actually really crucial for that.” Is V8 good for you?: What to know before swapping real fruits and veggies for juice

Which berry is a superfood?

Superfoods: Antioxidant-Rich Berries Beyond Blueberries Blueberries are hopefully already on the list of superfoods incorporated into your weekly diet. Juicy and sweet, blueberries contain high levels of antioxidants and lower blood pressure, and 2/3 cup of these gems delivers 14 percent of your daily fiber.

Recent studies also show they may, improve cardiovascular health and slow down cognitive decline in the elderly. But don’t limit yourself to the magical blueberry. Berries from strawberries to chokeberries are excellent sources for antioxidants and polyphenols — micronutrients that research shows prevent degenerative diseases.

Here are five berries you can try right now that pack a nutritious punch like the almighty blueberry. Goji Benefits: Native to China, these nutrient-dense berries have been used for thousands of years in Chinese medicine for their high levels of vitamin A, vitamin B and iron as well as powerful carotenoids, which preserve eyesight and prevent macular degeneration.

Taste: Raw, the goji berry may be a shock to the system. Some describe the flavor as bitter and others as a cross between a cherry and a cranberry, with more of the tartness of the latter. Dried, it is a bit sweeter and more pleasant-tasting. Stick with the dried. Best In: Acai Benefits: The beautiful palm trees of the Amazon can be credited for the antioxidant-rich acai berry.

While some believe the acai berry wards off arthritis and cancer, reduces cholesterol and speeds up weight loss, there is no evidence to support those claims. It is known, however, that the berries contain omega-9, a fatty acid and powerful anti-inflammatory, and have antioxidant levels higher than cranberries, raspberries, blackberries, strawberries or blueberries.

Taste: The berry is delicious on its own, and Brazilians guzzle its juice or use it in fruit smoothies. Often it’s sold as frozen pulp; adding a little sweetness with honey, agave or maple syrup will bring out the flavor. Best In: Mulberry Benefits: Not a fan of the banana? Eat 10 mulberries and you’ll be getting 29 grams of potassium, which reduces the risk of stroke and heart disease, boosts bone density and ensures that your muscles, including your brain, are working properly.

Taste: A close cousin to the blackberry, mulberries are deep purple, red or white. When ripe, the mulberry is a balance of sweet and tart, but when overly ripe they lack flavor. Best In: Chokeberry Benefits: Like the other members of the berry family, the chokeberry has one of the highest levels of polyphenolic compounds, which scientists have praised.

• Taste: The chokeberry, also known as aronia berry, grows wild in Montana and Idaho.
• The raw berries are not as appealing, which may be why they are used in ornamental decorations.
• But prepared in jams and jellies they are sweet goodness.
• If you can get your hands on fresh chokeberries, use them in a basic compote recipe and enjoy it with lean meats or as a spread on whole-grain toast.

Best In: Maqui Benefits: The maqui berry is being hailed as the super-est of super berries for its score on the Oxygen Radical Absorbance Capacity (ORAC) test, which measures antioxidant levels. Its unusually high level of delphinidins — antioxidants believed to inhibit the growth of cancer cells — places it above all other berries.

1. The berry is native to the Chilean rainforests, and it has anti-inflammatory properties that offer protection from damaging free radicals.
2. Studies have shown maqui’s effects on insulin levels may also help prevent diabetes.
3. Besides being beneficial for the inside of your body, this berry is touted for being rich in vitamin C, which contributes to maintaining healthy skin.

Taste: In the United States, the maqui berry is most commonly found in powder form — perfect for smoothies and adding a slight tartness. But the taste is hard to detect. If you get a chance to enjoy the berries fresh, you’ll find them to be bursting with sweetness.

What berry is called a superfood?

Acai (ah-sigh-EE) berries contain antioxidants that may help boost heart health, improve memory, and protect against cancer. They are available dried, frozen, as juice, as powder, and in other forms. Acai berries are a grape-like fruit native to the rainforests of South America.

They are harvested from acai palm trees. The fruits are about 1 to 2 centimeters (cm) in diameter and a deep purple color. The seed constitutes about 80 percent of the fruit. The taste of acai berries has been described as a blend of chocolate and berries, with a slight metallic aftertaste. Acai berries have been called a superfood, with benefits ranging from improved skin appearance to weight loss, but not all of these claims are supported by evidence.

This feature is part of a collection of articles on the health benefits of some popular foods. It looks at the nutritional breakdown of acai berries, its possible health benefits, how to get more acai berries into your diet, and the possible health risks of consuming acai berries.

What do doctors say about blueberries?

– Antioxidants protect your body from free radicals, which are unstable molecules that can damage your cells and contribute to aging and diseases, such as cancer ( 4, 5 ). Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables ( 6, 7, 8 ).

The main antioxidant compounds in blueberries belong to a family of polyphenol antioxidants called flavonoids. One group of flavonoids in particular — anthocyanins — is thought to be responsible for much of these berries’ beneficial health effects ( 9 ). Blueberries have been shown to directly increase antioxidant levels in your body ( 10, 11 ).

Summary Blueberries may have the highest antioxidant capacity of all the popular fruits and vegetables. Flavonoids appear to be the berries’ antioxidant with the greatest impact.

What fruit is healthier than strawberries?

Health Benefits of Blueberries: – Blueberries are rich in calcium, iron, magnesium, phosphorus, zinc, and vitamin K all of these promote good bone health. Blueberries have the highest antioxidant supply among all the fresh fruit. Antioxidants help in boosting the immune system alongside other benefits.

Anthocyanins, the primary antioxidant found in blueberries, can fight heart diseases, according to research. Also Read | Blueberry Cheesecake Recipe – The Perfect Dessert For Your New Year’s House Party Both the berries are healthy with minimal amounts of fat and carbs. Although strawberries have lesser calorie content, blueberries are healthier due to abundant amounts of antioxidant content.

Also, the nutrients that one gets from the strawberries can be replaced by a number of other fruits. Also Read | Winter: Health Benefits Of Consuming Strawberries This Winter

Is strawberry the healthiest fruit?

Health Benefits of Strawberry Reviewed by on January 05, 2023 from the Serving Size 0.5 Cup (72 g) *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

• Vitamin C 47%
• Iron 0%
• Vitamin B6 0%
• Magnesium 0%
• Calcium 1%
• Vitamin D 0%
• Cobalamin 0%
• Vitamin A 0%

Strawberries are a favorite summer fruit. They appear in everything from yogurt to desserts and salads. Strawberries are a low-glycemic fruit, making them a tasty option for people looking to control or reduce their, June is usually the best time to pick fresh strawberries, but they’re available in supermarkets year-round.

1. They are delicious raw or cooked in a variety of recipes ranging from sweet to savory.
2. Strawberries are good for your whole body.
3. They naturally deliver vitamins, fiber, and particularly high levels of antioxidants known as polyphenols – without any sodium, fat, or cholesterol.
4. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium.

Just one serving – about eight strawberries – provides more vitamin C than an orange. This member of the rose family isn’t really a fruit or a berry but the enlarged receptacle of the flower. First cultivated in ancient Rome, strawberries are now the most popular berry fruit in the world.

In France, they were once regarded as an aphrodisiac. The vitamins, minerals, and antioxidants in strawberries can provide important health benefits. For example, strawberries are rich in vitamin C and, which are antioxidant compounds that may help to prevent the development of some diseases. In addition, strawberries can provide other health benefits related to: Insulin sensitivity The polyphenols in strawberries have been shown to improve insulin sensitivity in non-diabetic adults.

Not only are strawberries low in sugar themselves, but they may also help you metabolize other forms of glucose. Skin protection Strawberries have anti-inflammatory effects that may prevent skin damage when applied topically. In one small study, strawberry-based cosmetic treatments protected skin exposed to harmful ultraviolet A (UVA)-radiation, especially in combination with coenzyme Q10.

Osteoarthritis management One small study showed the anti-inflammatory benefits of strawberries can also protect other parts of the body, including the joints. For people with osteoarthritis and knee pain, strawberries can help reduce pain and swelling and improve quality of life. In one study, adults who ate 50 grams of strawberries each day for 24 weeks experienced an overall reduction in pain and inflammation.

Strawberries are rich in vitamin C and other antioxidants, which help reduce the risk of serious health conditions like cancer,, stroke, and heart disease. It’s also an excellent source of:

• Magnesium
• Phosphorous
• Calcium
• Potassium
• Folate
• Vitamin K

Nutrients per serving A 100-gram serving of strawberries contains:

• Calories: 91
• Protein: 0.67 gram
• Fat: 0.3 gram
• Carbohydrates: 7.68 grams
• Fiber: 2 grams
• Sugar: 4.89 grams

Strawberry serving size Strawberries are a low glycemic food, and like most fruits are fat free. They do contain sugar, but it’s fructose, not sucrose or, obviously, added sugar. The fiber in strawberries also slows down the absorption of natural sugars.

1. Moderating your portions and keeping your servings to about a cup or less will help keep you from consuming too many calories.
2. Choose medium-sized ones that are firm, plump, and deep red; once picked, they don’t ripen further.
3. Store strawberries at 0 degrees Celsius (32 degrees Fahrenheit) in the refrigerator.

Wrap them in film packaging to preserve them even longer. Strawberries are found in the produce aisles of most grocery stores and supermarkets. You can also pick your own strawberries at local farms during their peak season. Strawberries are a versatile fruit that can be used in custards, fruit salads, baked goods, and salads.

• Make pancakes with strawberry slices instead of blueberries
• Slice strawberries into a kale salad with goat cheese and slivered almonds
• Top a cheesecake with whole or sliced strawberries
• Stir strawberries into plain yogurt
• Fill with whipped cream or crème fraîche for a dessert or snack
• Add frozen strawberries to smoothies

Makes 4 servings Salad:

• 2 cups baby spinach, rinsed and dried
• 2 cups arugula, rinsed and dried
• 2 cups strawberries (about 1 pint), hulled and sliced
• 2 oz crumbled goat cheese
• 3 Tbsp pecans, toasted and chopped
• 2 small green onions, sliced
• 1 lb shrimp, cleaned and deveined

Dressing:

• 2 Tbsp balsamic vinegar
• 1 Tbsp honey mustard
• 1 Tbsp olive oil
• 1 Tbsp fresh chopped basil

Pinch of salt and freshly ground pepper

1. Combine all salad ingredients except shrimp in a large bowl. Toss gently.
2. Make the dressing: Whisk the vinegar and mustard together in a small bowl; slowly whisk in olive oil. Add basil and season with salt and pepper.
3. Grill the shrimp: Heat and oil an outdoor or stove-top grill. When hot, add shrimp and grill 3 to 4 minutes on each side until slightly charred and cooked through. Remove from heat.
4. Divide salad among four plates. Arrange grilled shrimp on top.
5. Drizzle dressing over each and serve.

Per serving: 251 calories, 23 g protein, 12.5 g, 12.8 g fat (4 g saturated fat), 177 mg cholesterol, 2.5 g fiber, 306 mg sodium. Calories from fat: 45%. © 2023 WebMD, LLC. All rights reserved. : Health Benefits of Strawberry

How many blueberries count as 1 a day?

Fruit portion sizes

Fruit	Adult portion size (80g)	Child portion size
Blueberries	4 heaped tbsp	2 heaped tbsp
Apple	1 medium apple	1/2 medium apple
Banana	1 medium banana	1/2 medium banana
Avocado	1/2 standard avocado	1/4 standard avocado

Is Strawberry the healthiest fruit?

Health Benefits of Strawberry Reviewed by on January 05, 2023 from the Serving Size 0.5 Cup (72 g) *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

• Vitamin C 47%
• Iron 0%
• Vitamin B6 0%
• Magnesium 0%
• Calcium 1%
• Vitamin D 0%
• Cobalamin 0%
• Vitamin A 0%

Strawberries are a favorite summer fruit. They appear in everything from yogurt to desserts and salads. Strawberries are a low-glycemic fruit, making them a tasty option for people looking to control or reduce their, June is usually the best time to pick fresh strawberries, but they’re available in supermarkets year-round.

They are delicious raw or cooked in a variety of recipes ranging from sweet to savory. Strawberries are good for your whole body. They naturally deliver vitamins, fiber, and particularly high levels of antioxidants known as polyphenols – without any sodium, fat, or cholesterol. They are among the top 20 fruits in antioxidant capacity and are a good source of manganese and potassium.

Just one serving – about eight strawberries – provides more vitamin C than an orange. This member of the rose family isn’t really a fruit or a berry but the enlarged receptacle of the flower. First cultivated in ancient Rome, strawberries are now the most popular berry fruit in the world.

• In France, they were once regarded as an aphrodisiac.
• The vitamins, minerals, and antioxidants in strawberries can provide important health benefits.
• For example, strawberries are rich in vitamin C and, which are antioxidant compounds that may help to prevent the development of some diseases.
• In addition, strawberries can provide other health benefits related to: Insulin sensitivity The polyphenols in strawberries have been shown to improve insulin sensitivity in non-diabetic adults.

Not only are strawberries low in sugar themselves, but they may also help you metabolize other forms of glucose. Skin protection Strawberries have anti-inflammatory effects that may prevent skin damage when applied topically. In one small study, strawberry-based cosmetic treatments protected skin exposed to harmful ultraviolet A (UVA)-radiation, especially in combination with coenzyme Q10.

• Osteoarthritis management One small study showed the anti-inflammatory benefits of strawberries can also protect other parts of the body, including the joints.
• For people with osteoarthritis and knee pain, strawberries can help reduce pain and swelling and improve quality of life.
• In one study, adults who ate 50 grams of strawberries each day for 24 weeks experienced an overall reduction in pain and inflammation.

Strawberries are rich in vitamin C and other antioxidants, which help reduce the risk of serious health conditions like cancer,, stroke, and heart disease. It’s also an excellent source of:

• Magnesium
• Phosphorous
• Calcium
• Potassium
• Folate
• Vitamin K

Nutrients per serving A 100-gram serving of strawberries contains:

• Calories: 91
• Protein: 0.67 gram
• Fat: 0.3 gram
• Carbohydrates: 7.68 grams
• Fiber: 2 grams
• Sugar: 4.89 grams

Strawberry serving size Strawberries are a low glycemic food, and like most fruits are fat free. They do contain sugar, but it’s fructose, not sucrose or, obviously, added sugar. The fiber in strawberries also slows down the absorption of natural sugars.

Moderating your portions and keeping your servings to about a cup or less will help keep you from consuming too many calories. Choose medium-sized ones that are firm, plump, and deep red; once picked, they don’t ripen further. Store strawberries at 0 degrees Celsius (32 degrees Fahrenheit) in the refrigerator.

Wrap them in film packaging to preserve them even longer. Strawberries are found in the produce aisles of most grocery stores and supermarkets. You can also pick your own strawberries at local farms during their peak season. Strawberries are a versatile fruit that can be used in custards, fruit salads, baked goods, and salads.

• Make pancakes with strawberry slices instead of blueberries
• Slice strawberries into a kale salad with goat cheese and slivered almonds
• Top a cheesecake with whole or sliced strawberries
• Stir strawberries into plain yogurt
• Fill with whipped cream or crème fraîche for a dessert or snack
• Add frozen strawberries to smoothies

Makes 4 servings Salad:

• 2 cups baby spinach, rinsed and dried
• 2 cups arugula, rinsed and dried
• 2 cups strawberries (about 1 pint), hulled and sliced
• 2 oz crumbled goat cheese
• 3 Tbsp pecans, toasted and chopped
• 2 small green onions, sliced
• 1 lb shrimp, cleaned and deveined

Dressing:

• 2 Tbsp balsamic vinegar
• 1 Tbsp honey mustard
• 1 Tbsp olive oil
• 1 Tbsp fresh chopped basil

Pinch of salt and freshly ground pepper

1. Combine all salad ingredients except shrimp in a large bowl. Toss gently.
2. Make the dressing: Whisk the vinegar and mustard together in a small bowl; slowly whisk in olive oil. Add basil and season with salt and pepper.
3. Grill the shrimp: Heat and oil an outdoor or stove-top grill. When hot, add shrimp and grill 3 to 4 minutes on each side until slightly charred and cooked through. Remove from heat.
4. Divide salad among four plates. Arrange grilled shrimp on top.
5. Drizzle dressing over each and serve.

Per serving: 251 calories, 23 g protein, 12.5 g, 12.8 g fat (4 g saturated fat), 177 mg cholesterol, 2.5 g fiber, 306 mg sodium. Calories from fat: 45%. © 2023 WebMD, LLC. All rights reserved. : Health Benefits of Strawberry

Is it OK to eat blueberries and strawberries everyday?

Información en español Heart disease is the leading cause of death in the United States, accounting for one in every four deaths annually, according to the Centers for Disease Control and Prevention (CDC). Decades of scientific research in humans and animals suggest that a healthy diet that includes plenty of fruits can help prevent many of the changes in blood vessels that lead to the onset of heart disease.

Among the most potent of these fruits are blueberries and strawberries, says Anandh Babu Pon Velayutham, Ph.D., an associate professor of Nutrition & Integrative Physiology at University of Utah Health. “Many studies show that blueberries and strawberries can specifically improve blood vessel function,” Velayutham says.

“They help the blood vessels relax so that blood can flow through them more smoothly.” Although scientists aren’t fully sure why blueberries and strawberries have this effect on blood vessels, they suspect that a natural substance called anthocyanin, which is plentiful in both fruits, is the key.

1. Anthocyanins, a type of flavonoid, have a beneficial anti-inflammatory effect on cells.
2. In a recent animal study, Velayutham and colleagues concluded that blueberries can potentially prevent certain complications of diabetes such as blood vessel damage.
3. They also found that these fruits might be good for the beneficial bacteria in the gut.

Based on these and other results, the USDA recommends eating about 8 large strawberries a day or a cup of fresh or frozen blueberries daily. And no, you don’t have to eat them all in one sitting. Regularly adding these fruits to cereals, oatmeal, salads, and yogurt smoothies can help promote blood vessel health a bit at a time.

However, Velayutham stresses that eating these fruits is just one part of a healthy diet. Eating other fruits as well as more beans and whole grain foods helps. Cutting back on salt usage and fatty foods, such as pizzas, burgers, and creamy sauces or gravy is essential, he says. In addition, he suggests using organic strawberries because they are less likely to be exposed to pesticides.

Regular blueberries are okay because they contain relatively fewer pesticides than regular strawberries, Velayutham says. To get started, here are three recipes using blueberries and strawberries suggested by the U.S. Department of Agriculture’s MyPlate : California Avocado Super Summer Wrap Fresh avocado doubles for dressing and filling complementing blueberries, carrots, arugula and chicken in this appetizing summer wrap.

Are blueberries the healthiest food in the world?

Summary – Blueberries have the highest antioxidant capacity of all fruits and vegetables. Recent studies, however, indicate that blueberries possess multiple, diverse health benefits including maintaining and enhancing endothelial function, helping to prevent age-related memory and learning deficits, rejuvenating brain cell function, and helping to prevent cancer.

Strong scientific evidence shows that blueberries protect against the most prevalent age-related maladies. Logically, liberal blueberry consumption is a critical strategy to obtain optimal benefit and protection against age-related changes. 1. Wu X, Beecher GR, Holden JM, et al. Lipophilic and hydrophilic antioxidant capacities of common foods in the United States.

J Agric Food Chem.2004 Jun 16;52(12):4026-37.2. Norton C, Kalea A, Harris P, et al. Wild blueberry-rich diets affect the contractile machinery of the vascular smooth muscle in the Sprague-Dawley rat. J Med Food.2005, 8;(1):8-13.3. Ramirez MR, Izquierdo I, Rasseira MD, et al.

1. Effect of lyophilized Vaccinium berries on memory, anxiety and locomotion in adult rats.
2. Pharmacol Res.2005 Aug 9;,4.
3. Andres-Lacueva C, Shukitt-Hale B, Galli RL, et al.
4. Anthocyanins in aged blueberry-fed rats are found centrally and may enhance memory.
5. Nutr Neurosci.2005 Apr;8(2):111-20.5.
6. Joseph JA, Shukitt-Hale B, Denisva NA, et al.

Reversals of age-related declines in neuronal signal transduction, cognitive, and motor behavioral deficits with blueberry, spinach, or strawberry dietary supplementation.J. Neurosci.1999 Sep 15;19(18):8114-21.6. Galli RI, Bielinski DF, Szprengiel A, et al.

Blueberry supplemented diet reverses age-related decline in hippocampal HSP70 neuroprotection. Neurobiol Aging 2005 Apr 30; (Epub ahead of print) 7. Wang Y, Chang CF, Chou J, et al. Dietary supplementation with blueberries, spinach, or spirulina reduces ischemic brain damage. Exp Neurol.2005 May;193(1):75-84.8.

de Rivera C, Shukitt-Hale B, Joseph JA, et al. The effects of antioxidants in the senescent auditory cortex. Neurobiol Aging 2005 Jun 9;(E-pub ahead of print).9. Willis,, Bickford P, Zaman Y, et al. Blueberry extract enhances survival of intraocular hippocampal transplants.

Cell Transplant 2005;14(4):213-23.10. Matchett MD, Mackinnon SL, Sweeney MI, et al. Inhibition of matrix metalloproteinase activity in DU145 human prostate cancer cells by flavonoids from lowbush blueberry (Vaccinium angustifolum) : possible roles for protein kinase C and mitogen-activated protein-kinase-mediated events.

Nutr Biochem.2005 Aug 17 (Epub ahead of print).11. Yi W, Fischer J, Krewer G, et al. Phenolic compounds from blueberries can inhibit colon cancer cell proliferation and induce apoptosis. J Agric Food Chem.2005 Sep 7;53(18):7320-9.

Why are blueberries the healthiest fruit?

‘Superfoods’ That May Help Ward off Heart Disease, Cancer, Cholesterol, and More Experts say dozens of easy-to-find ‘superfoods’ can help ward off heart disease, cancer, cholesterol, and more. Reviewed by Charlotte E. Grayson Mathis, MD on February 16, 2007 Imagine a superfood – not a drug – powerful enough to help you lower your cholesterol, reduce your risk of heart disease and, and, for an added bonus, put you in a better mood.

Did we mention that there are no side effects? You’d surely stock up on a lifetime supply. Guess what? These life-altering superfoods are available right now in your local supermarket. “The effect that diet can have on how you feel today and in the future is astounding,” says nutritionist Elizabeth Somer, author of Food & Mood, Nutrition for a Healthy Pregnancy, and The Essential Guide to and Minerals,

“Even people who are healthy can make a few tweaks and the impact will be amazing,” Somer says. “I’d say that 50% to 70% of suffering could be eliminated by what people eat and how they move:, diabetes,, hypertension can all be impacted.” You don’t need specific foods for specific ailments.

BeansBlueberriesBroccoliOatsOrangesPumpkinSalmonSoySpinachTea (green or black)TomatoesTurkeyWalnutsYogurt

Packed with and phytoflavinoids, these berries are also high in and, making them the top choice of doctors and nutritionists. Not only can they lower your risk of and, they are also anti-inflammatory. “Inflammation is a key driver of all chronic diseases, so blueberries have a host of benefits,” says Ann Kulze, MD, of Charleston, S.C., author of Dr.

Ann’s 10 Step Diet: A Simple Plan for Permanent Weight Loss and Lifelong Vitality. When selecting berries, note that the darker they are, the more antioxidants they have. “I tell everyone to have a serving (about 1/2 cup) every day,” Kulze says. “Frozen are just as good as fresh.” Be sure to include lots of other in your diet as well.

Remember too that, in general, the more color they have, the more antioxidants. “We know that the omega 3s you get in fish lower, help arthritis, and may possibly help with and Alzheimer’s,” Somer says. “There is some evidence to show that it reduces depression as well.” Omega-3s are most prevalent in fatty, cold-water fish: Look for wild (not farmed) salmon, herring, sardines, and mackerel.

Aim for two-to-three servings a week. Other forms of omega 3s are available in fortified eggs, flax seed, and walnuts. These superfoods have the added benefit of being high in monounsaturated fats, which can lower cholesterol. A study reported in The Journal of the American Medical Association in 2003 showed that a diet of soy fiber, protein from oats and barley, almonds, and margarine from plant sterols lowered as much as, the most widely prescribed cholesterol medicine.

“Look for tofu, soy milk, or edamame – not soy powder,” says Somer. In other words, soy sauce won’t do the trick. One caveat: If you have a family history of it is not recommended that you eat extra soy. A diet high in fiber will help you maintain healthy cholesterol and blood sugar levels.

• As a bonus, because fiber helps you feel full longer, it’s a great tool in,
• Whole grains, beans, fruit, and vegetables are all good sources.
• Try throwing some beans in your salad, recommends Kulze.
• Fresh, frozen, or dried are the best.
• You can use canned, but they tend to be higher in sodium,” Kulze warns.

“The overall antioxidant power of black tea is the same as green tea,” says Kulze, “but does have ECGC, a powerful antioxidant that we really do think is quite special.” A recent Japanese study on green tea found that men who drank green tea regularly had lower cholesterol than those who didn’t.

1. Researchers in Spain and the United Kingdom have also shown that ECGC can inhibit the growth of cancer cells.
2. For a double health whammy, replace sugary sodas with tea.
3. OK, OK, you know the drill: helps build strong bones and prevents osteoporosis.
4. Look for it in dairy products or supplements.
5. Added bonus: Some studies show that helps with weight loss.

Here are the levels recommended for adults by the USDA:

Age 9 to 18 – 1,300 mgAge 19 to 50 – 1,000 mgAge 51 and over – 1,200 mg

New research has shown that dark is packed with antioxidants and can lower, Kulze recommends that you look for with 60% or higher cocoa content; the darker, the better. In addition, the darker it is, the lower the fat and sugar content. Now that’s our kind of health food! © 2007 WebMD, Inc. All rights reserved. : ‘Superfoods’ That May Help Ward off Heart Disease, Cancer, Cholesterol, and More