12 Surprising Reasons to Eat More Blueberries

By: Michelle Schoffro Cook
From: http://www.care2.com/

1. Catechins found in blueberries activate fat-burning genes in abdominal fat cells to assist with weight loss, and belly fat loss in particular. According to research at Tufts University, regularly ingesting catechins increases abdominal fat loss by 77 percent and double total weight loss.

2. They contain a group of natural phytonutrients (plant nutrient) called proanthocyanidins which have a unique ability to protect both the watery and fatty parts of the brain against damage from some environmental toxins.

3. Blueberries are one of the richest sources of proanthocyanidins. These phytonutrients decrease free radicals levels that are linked to aging (yes wrinkling!) and disease.

4. In animal studies, those given an extract of blueberries had less motor skill decline and performed better on memory tests than animals not given the blueberries. Researchers conclude that compounds in blueberries may reverse some age-related memory loss and motor skill decline.

5. Blueberries are packed with vitamins C, E, riboflavin, niacin, and folate.

6. They are a rich source of the phytonutrients ellagic acid. Ellagic acid has proven anticancer and genetic-material-protection capabilities. It also encourages a healthy rate of apoptosis—how the body seeks out and destroys harmful or damaged cells, like cancer cells.

7. Because they contain plentiful amounts of the phytonutrient quercetin, they may reduce the likelihood and severity of allergies.

8. Blueberries contain minerals like iron, magnesium, manganese, and potassium.

9. Blueberries contain salicylic acid—the natural version of aspirin. Salicylic acid is known to thin the blood and reduce pain.

10. Blueberries are excellent anti-inflammatory agents. They increase the amounts of compounds called heat-shock proteins that decrease as people age. When heat shock proteins decrease the result is inflammation and damage, particularly in the brain. Research shows that by eating blueberries regularly, inflammation lessens.

11. They increase the production of feel-good dopamine. Dopamine is a natural neurotransmitter (brain messenger) that tends to be low in Parkinson’s.

12. They just taste great. Ok, this is no surprise but it’s a great reason to eat blueberries anyway.

Adapted from The Life Force Diet by Michelle Schoffro Cook.

The Importance of Antioxidants in Fruits and Vegetables

by: Leigh Erin Connealy, M.D. (see all articles by this author)


(NaturalNews) Fall has arrived and with the crisp weather comes a cornucopia of delightful fruits and vegetables that not only taste great but are excellent health boosters, as well! Fruits and vegetables are packed with powerful antioxidants that can lower your risk of heart disease, cancer, diabetes-related damage and even slow down the body's natural aging process. So grab an apple and read on…

What exactly are antioxidants and why do we need them? Antioxidants are nature's way of fighting off potentially dangerous molecules in the body. Such molecules come in the form of synthetic chemicals such as pesticides, plastics, and chlorine byproducts and are called free radicals. Free radicals are unstable molecules that essentially feed off of otherwise healthy molecules in order to survive. Every day tens of thousands of free radicals are generated within the body, causing cell damage that can lead to chronic and degenerative diseases if left unchecked.

The body sometimes creates its own free radicals in order to destroy viruses or bacteria. To balance out these unruly molecules, the body also creates antioxidants, which have the sole purpose of neutralizing free radicals. The body is only designed to create a certain amount of antioxidants on its own however, and as we are faced with an ever-growing number of environmental toxins, the body is less capable of fighting off the unwanted harmful invaders.

Fruits and vegetables provide the body with an added source of antioxidants that is needed to properly wage war against free radicals. Without the necessary intake of healthy fruits and vegetables, free radicals can spread and eventually lead to stroke, heart attack, arthritis, vision problems, Parkinson's disease, Alzheimer's disease and various types of cancer.

The benefits of getting your daily dose of fruits and vegetables are numerous! The antioxidant, Vitamin E, is wonderful for your heart. Vitamin E has the ability to essentially "mop up" the LDL ("bad") cholesterol in your arteries, allowing for the necessary elasticity and blood pressure levels to keep your heart pumping safely. Cholesterol, if left untreated, builds up as plaque on the inside walls of the arteries, impeding blood flow LDL and forcing the heart to work overtime to continue functioning. Eventually, plaque buildup can become so severe that it can create a blockage in the artery, leading to heart attack or stroke. By getting enough Vitamin E in your diet you can give your body the necessary antioxidants to prevent your LDL cholesterol levels from getting out of control.

Antioxidants can protect you against diabetes related damage. Free radicals thrive in the altered metabolic states of diabetics. But with the necessary antioxidants that fruits and vegetables can provide, free radicals can be neutralized, protecting your kidneys, blood vessels, eyes and heart from harmful damage.

Free radicals cause cancer cells to grow. Many studies have linked cancer, including those of the stomach, prostate, colon, breast, bladder, esophagus and pancreas, to free radicals. Eating your fruits and vegetables may not prevent cancer altogether, but can give your body the fighting chance that it needs. Antioxidants can neutralize cancer cells before they develop into a mass. A recent study at Harvard University found that men who ate the most tomato based foods (rich in antioxidants) had a 35% lower risk of developing prostate cancer than those who ate the least amount of tomato based foods.

Antioxidants slow the effects of aging! Free radicals damage the cells within our body that are vital to a youthful appearance and good health. Eating fruits and vegetables can slow down the loss of muscle elasticity that leads to wrinkles, boost your immunity making you less susceptible to illness, and put the breaks on memory failure, as free radicals injure the brain cells necessary for retaining information. Antioxidants are available in supplement form but are the most powerful when found in whole foods. The best practice is to combine a "greens" supplement (containing vitamins, minerals and antioxidants found in produce) with the recommended 5 to 9 servings of fruits and vegetables each day. Leafy vegetables, like spinach and collard greens, and orange colored fruits and vegetables such as mangos, oranges, cantaloupe, sweet potatoes and carrots are all excellent sources of the antioxidant beta-carotene. Fruits and vegetables containing lycopene, such as tomatoes, watermelon, guava, papaya, apricots and pink grapefruit, are also packed with antioxidants.

It is important that when you are purchasing fruits and vegetables for yourself and your family that you shop in the organic section. The produce available in most stores no longer contains the level of nutrients that it did 100 years ago. Because of pesticides and the diminished mineral levels in soils used today, eating non-organic produce will not provide you with the antioxidants (or vitamins and minerals) that your body needs. On average, organic produce contains nearly 30% more nutrients than non-organic and is grown without using harsh chemicals that can lead to further free radical exposure. Autumn is a great time to start a new healthy habit that your family will love, and eating 5 to 9 servings a day of scrumptious organic fruits and vegetables really can keep the doctor away.