During my 35 years of chiropractic practice, I have always been interested in nutrition. Blueberries are high on my list to be on everyone’s menu. This article will describe why blueberries can be important to our health. Included in this report will be a number of research studies showing the benefits of this amazing food.
There have been many types of recommended diets that have come and gone. I have done a lot of research on which nutritional regimen works best. Based on scientific studies and experience, my personal approach is to eat a low carb, high fat and high protein plan. This should also include a lot of vegetables. Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts, collard greens, kale, and cabbage should make up the majority of the vegetable category.
I’m not a big fan of eating a lot of fruits and berries because many of them contain fruit sugar, which is a carbohydrate. Eating too many carbohydrates negatively affects the low-carb aspect of this particular nutritional approach.
However, blueberries do not fall into the category of a harmful high carbohydrate fruit or berry. Unlike other berries that can cause a harmful rise in blood glucose and a corresponding high production of insulin to control high blood sugar, blueberries have the opposite effect. Blueberries can improve insulin sensitivity and glucose metabolism. This can reduce the risk of diabetes and possibly even benefit diabetics.
Research also indicates that blueberries can lower blood pressure and reduce the risk of heart attack. The mineral, manganese, is found in high concentrations in blueberries. Manganese is important in helping the body process cholesterol and can help us have more “good cholesterol” than “bad cholesterol.”
Now that I am 65 years old and considered an “older person”, I am concerned about the health of my brain. Blueberries have been shown to be helpful in this regard. In 2018, a study was conducted in 215 older adults with cognitive impairment. These people consumed a daily blueberry and grape extract for six months and had a significant improvement in episodic memory.
Blueberries are also rich in antioxidants. Antioxidants protect the body from free radicals. Free radicals can damage cells, contributing to aging and can cause diseases like cancer.
Blueberries, like blueberries, contain non-stick substances that can help prevent bacteria from building up in the bladder and causing urinary tract infections.
While many experts suggest eating a cup of blueberries a day, this can be difficult or impractical for most people. Adding a serving of a dozen blueberries a day to your diet will provide the benefits described above.
I highly recommend eating blueberries. They are delicious, nutritious, easy to find at most grocery stores, and incredibly good for you!
