Blueberries the king of berries!

Blueberries are one of the most powerful antioxidants of all fruits, berries and vegetables. Try to add it to your food, snacks etc. as much as you can.

Blueberries are a strong anti-inflammatory.

Blue berries can be bought fresh or frozen and you can therefore consume it all year around. Some studies show that the antioxidant level in blueberries after freezing will decrease, so fresh is to be preferred. But eating frozen blueberries will give you more antioxidants then eating none.

It’s the dark blue color in the blueberries that contains to the anti-angiogenesis substance delphinidin which gives the blue berries its antioxidants benefits.

Antioxidants helps to protect your body from free radicals. Free radicals are byproducts of oxygen metabolism in the body and are toxic. Free radicals can damage living cells in what is called “oxidative stress”. They are linked to ageing and diseases.

Blueberries also contains resveratrol which is good to fight fungal infection, ultraviolet radiation, stress, and injury.

Consuming blueberries can in studies be linked to:

  • A reduced risk for cancer.
  • Reduce levels of oxidized LDL and therefore good for your heart.
  • Benefit people with high blood pressure.
  • Anti-inflammatory
  • Lower risk for diabetes

Apples – An apple a day keeps the doctor away

Apples are extremely rich in important antioxidants, flavonoids, and dietary fibre. Red Delicious, Granny Smith and Cox Orange are the apple sorts that are anti-angiogenesis, which means they have anti-cancer effects. This is due to the flavone quercetin found in apples. Quercetin will also help to regulate the immune system and reduce inflammation.

Apples are good for the heart and the gut.
Apples are good for the heart and the gut.

Apples contain pectin, a type of fibre that acts as a prebiotic. This means it feeds the good bacteria in your gut and supports a healthy digestive system. Your small intestine doesn’t absorb the fibre during digestion. Instead, it goes to your colon, where it can promote the growth of good bacteria.

As well as vitamins A and C that support the immune system, vitamin K needed for blood clotting, biotin (vitamin B7) that helps to break down fat, and iodine which is involved in healthy thyroid function.

Summary

Apples reduce the risk for

  • cancer
  • hypertension
  • diabetes
  • heart disease
  • neurodegenerative disorders such as Alzheimer’s disease
  • stroke
  • bad cholesterol in your blood
  • reduce inflammation

And boosts:

  • resistance against infectious agents
  • maintaining red blood cells and the nervous system in good health
  • detrimental effects of free radicals

Links

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3475699/