Why I Recommend A Handful of Blueberries Daily

Health & Wellness, Nutrition


I won’t lie to you…I’ve had a longstanding love affair with blueberries ever since I was a 9-year old picking wild blueberries off bushes nestled in upstate New York. In fact, over the years, blueberries have become one of my daily staples and one that is featured with a dozen recipes in “Heal Your Heart.  That’s because blueberries are a win-win-win when it comes to tasting delicious, improving health and providing “supermood” qualities. I consume (at least) 1 handful of blueberries every day and you should too…here’s why: 

  1. Reduces Risk of Heart Disease in Women: blueberries are loaded with antioxidant flavonoids including anthocyanins, the pigments that give blueberries its rich color.  In a study of women in their mid-30s to early 60s, consuming blueberries and strawberries 3 or more times each week reduced the risk of heart disease by 34%.
  2. May improve (night) vision: Anthocyanins in blueberries have been reported to reduce inflammation in the retina and increase production of the visual protein, rhodopsin.  In fact, a recent report suggests that night vision may be improved.  I wonder whether the improvement that I have experienced in my vision (no glasses needed anymore…thank you) partly reflects my daily consumption of blueberries!
  3. Improves memory: Studies have demonstrated improvement in short term memory in older men and women consuming blueberry based products.
  4. Slows growth of tumors:  A growing body of evidence support the antioxidant and antiinflammatory components contained in blueberries to slow growth of a variety of tumors.
  5. Helps to maintain (or reduce) weight:  A number of animal studies have shown that antioxidant compounds in blueberries can lead to effective weight reduction. Although more modest effects have been reported in humans,  the low glycemic and high fiber index of blueberries make it one of nature’s healthiest and sweetest gifts and one that should be taken advantage of on a regular if not, daily basis!
  6. Michael Miller, MD is Professor and cardiologist at the University of Maryland School of Medicine in Baltimore, Maryland USA.  His research has been featured in numerous media outlets including The Washington Post, Wall Street Journal, Toronto Globe & Mail and Times of India.

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