Fruits and Veggies - Power to Protect
Do you eat lots of brightly colored fruits and vegetables? The colors correspond to different plant chemicals or phytonutrients. Many fruits and vegetables contain flavonoids, a very large and diverse family of antioxidant phytochemicals.
Blueberries are the richest sources of potent antioxidants in our American diet, but the following foods are also high in flavonoid life-preservers:
- Red and purple grapes and raisins
- Legumes, especially black beans and kidney beans
- Citrus, apples, red and purple berries
- Tea, chocolate, tomatoes, hot and bell peppers
- Onions, garlic, celery, kale and broccoli
Berries for Prevention
The phytochemicals in blueberries include anthocyanins, quercentin, resveratol, and ellagic acid. Ellagic acid is known for its ability to block certain metabolic pathways that can lead to cancer. A study published in the Journal of Agricultural and Food Chemistry shows that regular intake of blueberries can inhibit the development of colon cancer.
Flavonoid antioxidants in berries function as anti-inflammatory agents as they neutralize free radicals. This lowers oxidative stress which is a natural by-product of normal metabolism, exercise, poor diet, smoking, alcohol, drugs, illness, psychological stress, fatigue and environmental insults (in other words - everyday life).
In Psychology Today, Neuroscientist James Joseph of the Human Nutrition Research Center on Aging at Tufts University states “Oxidative stress and inflammation are the evil twins of brain aging.” These diabolical twins also partner in the development of most types of chronic, degenerative illness including cancer, diabetes, and heart disease.
Anthocyanidins are able to affect gene signaling pathways, turning vital genes on or off in brain cells. This enables cells to be maximally responsive to incoming messages, even prompting the growth of new nerve cells.
Research demonstrates the ability of regular consumption of blueberries to:
- Reduce risk for urinary tract and other infections
- Reduce risk for cardiovascular disease
- Slow age-related memory loss and reduce risk for Alzheimer’s
- Reduce inflammation and related conditions, such as asthma
- Reduce risk for cancer, especially colon, breast, and lung
- Reduce blood clotting and risk of stroke
Experimental Findings
Some researchers are calling blueberries “brain berries”, because of their ability to slow and even reverse deficits in brain functioning. In one study, older rats fed the equivalent of 1 cup of berries a day became able to navigate water mazes like pups. In addition, the aging animals’ legs became as strong and muscular as youngsters. In a study published in the May 2005 issue of Experimental Neurology, scientists found that when rats were fed blueberries, this reduced damage caused by strokes and neurodegenerative diseases such as Alzheimer’s.
Reviewed in Science Daily, walnuts are considered the perfect partner for blueberries as their healthful fats work synergistically with blueberry phytochemicals to keep the membranes of brain cells youthfully flexible. Walnuts contain omega-3 fatty acids which work together with polyphenol antioxidants in berries to fluidize nerve cell membranes. According to James Joseph, this enables brain cells to be more responsive to a wide array of signals and increases the efficiency of transmissions.
Combining berries with omega-3 fats also significantly reduces risk for atherosclerosis, hardening of the arteries. A diet that includes about 1 cup a day of blueberries was shown to decrease total and LDL cholesterol in a recent study published in the British Journal of Nutrition.
Getting Enough
Here are a few ways to consume more of these vital nutrients on a daily basis.
- We often add frozen berries to smoothies and put any leftovers in a covered glass or cup in the freezer. It tastes as good as freshly made when you thaw it just enough to stir. This makes a fast and very healthy breakfast or snack.
- Eat a wide variety of different colors of fruits and vegetables in your daily diet. We find our local farmers’ markets an excellent resource as well as organic buying clubs.
- Cook up a large crock pot of beans at least once a week and freeze leftovers in plastic containers for quick and easy meals. Lots of soups including lentil and split pea, make great crock to freezer meals too.
- Take a whole food supplement that’s backed by independent clinical research if you’re not getting the recommended 8-10 servings of fruits and vegetables daily or if you have health challenges.
