Blueberries

Fresh blueberries are my second favorite fruit. They are 

In terms of U.S. fruit consumption, blueberries rank only second to strawberries in popularity of berries. Blueberries are not only popular, but also repeatedly ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices, and seasonings.

Blueberries are very low in calories. One cup of fresh blueberries contains 84 calories, 0 grams of cholesterol, 1.1 grams of protein, 0.49 grams of fat, 21 grams of carbohydrate and 3.6 grams of dietary fiber (14% of daily requirements). 

That same one-cup serving provides 24% of daily vitamin C, 5% vitamin of B6 and 36% of vitamin K needs. Blueberries also provide iron, calcium, potassium, magnesium, phosphorus, sodium, manganese, zinc, copper, folate, beta-carotene, folate, choline, vitamin A and vitamin E.

Blueberries are an excellent source of Vitamin C and are high in manganese.  Vitamin C is necessary for growth and development of tissues and promotes wound healing. In just one serving, you can get 14 mg of Vitamin C – almost 25 percent of your daily requirement.  Vitamin C is necessary for growth and development of tissues and promotes wound healing. Manganese helps the body process cholesterol and nutrients such as carbohydrates and protein.  

Nonetheless, they possess notable health benefiting plant-nutrients such as soluble dietary fiber, minerals, vitamins, and pigment anti-oxidants that contribute immensely towards optimum health and wellness.

Blueberries are also a good source of dietary fiber. Dietary fiber may reduce the risk of heart disease and adds bulk to your diet, which may help you feel full faster. A handful of blueberries can help you meet your daily fiber requirement.

Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables.

The phyto-chemical compounds in the blueberry help rid of harmful oxygen-derived free radicals from the human body, and thereby, protect it against cancers, aging, degenerative diseases, and infections.

They contain a good amount of minerals like potassium, manganese, copper, iron and zinc. Potassium is an important component of cell and body fluids that helps controlling heart rate and blood pressure. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Copper is required for the production of red blood cells. Iron is required for red blood cell formation.

Also carry a small amount of B-complex group of vitamins such as niacin, pyridoxine, folates and pantothenic acid. These vitamins are acting as co-factors that help in metabolism of carbohydrates, protein, and fats.

HOW TO SELECT AND STORE

Choose blueberries that are firm and have a lively, uniform hue colored with a whitish bloom. Shake the container, noticing whether the berries have the tendency to move freely; if they do not, this may indicate that they are soft and damaged or moldy. Avoid berries that appear dull in color or are soft and watery in texture. They should be free from moisture since the presence of water will cause the berries to decay. When purchasing frozen berries, shake the bag gently to ensure that the berries move freely and are not clumped together, which may suggest that they have been thawed and refrozen. Blueberries that are cultivated in the United States are available from May through October while imported berries may be found at other times of the year.

Don't wash berries until right before eating as washing will remove the bloom that protects the berries' skins from degradation. Store ripe blueberries in a covered container in the refrigerator where they will keep for up to 3 days. If kept out at room temperature for more than a day, the berries may spoil.

New studies make it clear that we can freeze blueberries without doing damage to their delicate anthocyanin antioxidants. There's no question about the delicate nature of many antioxidant nutrients found in blueberries. These antioxidants include many different types of anthocyanins, the colorful pigments that give many foods their wonderful shades of blue, purple, and red. After freezing blueberries at temperatures of 0°F (-17°C) or lower for periods of time between 3-6 months, researchers have discovered no significant lowering of overall antioxidant capacity or anthocyanin concentrations.

HEALTH BENEFITS

1) MAINTAINING HEALTHY BONES

The iron, phosphorous, calcium, magnesium, manganese, zinc and vitamin K in blueberries all contribute to building and maintaining bone structure and strength.

Iron and zinc play crucial roles in maintaining the strength and elasticity of bones and joints. Low intakes of vitamin K have been associated with a higher risk for bone fracture, while adequate vitamin K intakes improve calcium absorption and may reduce calcium loss.

2) LOWERING BLOOD PRESSURE

Maintaining a low sodium intake is essential to lowering blood pressure. Blueberries are naturally free of sodium and contain potassium, calcium, and magnesium, all of which have been found to decrease blood pressure naturally.

3) MANAGING DIABETES

Studies have shown that type 1 diabetics who consume high-fiber diets have lower blood glucose levels and type 2 diabetics may have improved blood sugar, lipids and insulin levels. One cup of blueberries contributes 3.6 grams of fiber.

4) WARDING OFF HEART DISEASE

The blueberry's fiber, potassium, folate, vitamin C, vitamin B6 and phytonutrient content, coupled with its lack of cholesterol, all support heart health. The fiber in blueberries helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.

5) PREVENTING CANCER

Vitamin C, vitamin A, and various phytonutrients in blueberries function as powerful antioxidants that help protect cells against free radical damage.

They inhibit tumor growth, decrease inflammation in the body and help ward off or slow several types of cancer, including esophageal, lung, mouth, pharynx, endometrial, pancreatic, prostate and colon.

Blueberries also contain folate, which plays a role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.

6) IMPROVING MENTAL HEALTH

Population-based studies have shown that consumption of blueberries can reduce the risk of cognitive decline as well as Parkinson's Disease - a neurodegenerative disorder resulting from cell death in parts of the brain.

Studies have also revealed that in addition to reducing the risk of cognitive damage, blueberries can also improve short-term memory loss and motor coordination.

7) HEALTHY DIGESTION

Because of their fiber content, blueberries help to prevent constipation and promote regularity for a healthy digestive tract. Dietary fiber is commonly recognized as an important factor in weight loss and weight management by functioning as a "bulking agent" in the digestive system. High fiber foods increase satiety and reduce appetite, making you feel fuller for longer and thereby lowering your overall calorie intake.

8) FIGHTING WRINKLES

Collagen, the skin's support system, relies on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke. Vitamin C also promotes collagen's ability to smooth wrinkles and improve overall skin texture. Just one cup of blueberries provides 24% of your daily need for vitamin C.

9) CAN HELP MAINTAIN BRAIN FUNCTION AND IMPROVE MEMORY

Oxidative stress can accelerate the brain’s aging process, having negative effects on brain function. According to animal studies, the antioxidants in blueberries tend to accumulate in areas of the brain that are essential for intelligence. They appear to directly interact with aging neurons, leading to improvements in cell signaling.

Human studies have also shown promising results. In one of these studies, 9 elderly participants with mild cognitive impairment consumed blueberry juice every day. After 12 weeks, they had seen improvements in several markers of brain function.

A six year study of 16,010 elderly participants found that blueberries and strawberries were linked to delays in cognitive aging by up to 2.5 years.

Bottom Line: The antioxidants in blueberries seem to have benefits for the brain, helping to improve brain function and delaying age-related decline.

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Blackberries

Blackberries are nutritionally packed with vitamins C, E, A, & K, minerals magnesium, potassium, manganese, copper, and antioxidants such as ellagic acid.

Blackberries contain powerful anti-carcinogenic agents making them one of the top ORAC fruits available and ONE OF THE BEST FRUITS TO EAT TO HELP PREVENT CANCER. The anthocyanins in blackberries (which give them their dark color) have the ability to significantly reduce inflammation which benefits autoimmune diseases and cardiovascular diseases. The phytoestrogens in blackberries aid in the prevention of breast and cervical cancer and can relieve estrogen related symptoms such as PMS, bloating, food cravings, & hot flashes.

They also contain salicylic acid which can inhibit atherosclerosis and protect against heart disease similarly to the way aspirin does.

Blackberries can help improve eyesight and help prevent macular degeneration. The high vitamin C content in blackberries greatlysupport the immune system, aids in the ability to fight infection, and provides powerful anti-aging benefits.

 Blackberries high fiber content promotes healthy digestion and assimilation and aids in maintaining bowel regularity which decreases the risk of colon cancer.

HEALTH BENEFITS

Keep You Mentally Sharp

Women who eat about two servings of strawberries or one serving of blueberries a week experienced less mental decline over time than peers who went without these nutrition powerhouses, research published in the Annals of Neurology found. In the study, researchers reviewed data from 16,010 women over age 70. Those with the highest berry intake postponed cognitive decline by about two and a half years. “We think that the effect might be related to a class of compounds called anthocyanidins, which is a type of flavonoid," explains study author Elizabeth Devore, ScD, an associate epidemiologist at Brigham and Women's Hospital and a professor at Harvard Medical School in Boston. "These compounds, found almost exclusively in berries, are known to cross the blood-brain barrier and locate in learning and memory centers in the brain."

Help Manage Diabetes

Berries are sweet, but not the kind of sweet that should send people with diabetes running. “Because they come with fiber, they can use that in a diabetic diet as a serving of fruit,” Copperman says. In general, it’s better to eat fruit whole rather than drink juice, which is much higher in sugar and doesn’t contain fiber. And even though the health benefits of berries still count when they are included in another food, the nutrition boost is better when you choose fresh blueberries over a blueberry pie or a muffin.

Might Prevent Parkinson's

People who eat at least two servings of berries a week have a 25 percent less chance of developing Parkinson’s disease than their peers, according to research published in the journal Neurology. The same research showed that men with the highest intake of flavonoids — which are abundant in berries — reduced their risk by 40 percent. Besides eating them plain, you can also get your berry servings by adding them fresh or frozen to other foods such as oatmeal, granola, or fruit salad.

Could Boost Heart Health

Even people with a strong inherited risk for heart disease may find that a diet rich in raw fruits and include berries, can reduce their chances of having a heart attack, according to a study published in PLoS Medicine. Researchers looked at diet and heart attack numbers among 27,000 people of diverse backgrounds and found that loading up on fruits seems to modify the genetic risk carried in the 9p21 gene, known to be related to heart disease. The research supports Copperman’s primary nutrition advice to patients: “EAT A RAINBOW.” Beyond the blueberries, include as many different-colored fruits (and cooked veggies) in your diet as possible.

Weight Control

Because of their fiber and liquid content, berries give us a sense of fullness, Copperman says, and feeling sated is an important part of managing your diet program. Let kitchen creativity lead you to experimenting with berries in nutrition-rich recipes such as fresh fruit sauces, pair them with almonds when eating, or eat them plain.

Lower Blood Pressure

Although no clinical trial has yet provided a berry prescription to fight high blood pressure, dietitians and physicians alike recommend a diet high in fresh fruits and cooked vegetables to keep numbers in line. “This benefit goes back to the antioxidant properties they all share, and also your genetic predisposition,” Copperman says, pointing out that a berry-rich diet may be particularly helpful for people whose family history is loaded with heart disease risk (high blood pressure itself is a heart disease risk factor). The chemical compounds in berries fight the systemic inflammation that may accompany high blood pressure, helping to make your body healthier overall.

Fight Cancer With Berries

Flavonoid-packed berries, such as blueberries and raspberries, may one day lead to more effective cancer-prevention strategies.Research published in the Journal of Pharmaceutical and Biomedical Analysis suggests that flavonoids and other compounds found in berriesmay help reduce colon cancer risk. Because cancer prevention diets generally emphasize fruits and vegetables, including berries certainly won’t hurt. Again, Copperman stresses, any cancer-preventing benefit is enhanced by the inclusion of many different colors of fruits and veggies.

Alzheimer's Prevention

Berries’ antioxidants might be allies in the fight against the effects of age on the brain that might be behind changes leading to the cognitive decline associated with Alzheimer’s. Data reported at a recent meeting of the American Chemical Society suggests that berries contain chemical compounds called polyphenolics, which could help prevent Alzheimer’s disease by cleaning up the damaging build-up of toxins over time.

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Black Cumin

What if we told you there was a seed so densely packed with healing compounds that cancer, bacteria, viruses, ulcers, diabetes, chronic inflammation, and many other common health conditions hardly stand a chance in its presence? Not to be confused with black sesame seed which looks strikingly similar, black cumin, also known as “black seed,” is the seed in question, and it is all these things and more, hence its historical reputation as “a remedy for all diseases except death.”

If you have never heard of black cumin (Nigella sativa), it is probably because the seed is rarely talked about in modern Western society. Even though its use as both an herb and a folk remedy dates back many centuries, black cumin has long been shelved in favor of pharmaceutical remedies that are far less effective and elicit harmful side effects. But if you are tired of trying to overcome your ailments with patented drugs, you may want to consider adding black cumin to your diet.

Since 1964, there have been at least 458 published, peer-reviewed studies involving black cumin, according to GreenMedInfo.com, and these studies confirm what Middle Eastern and North African cultures have known for thousands of years -- black cumin is essentially a miracle heal-all remedy. According to the GreenMedInfo.com reference page for black cumin, the seed has been scientifically confirmed as being:

• Analgesic (pain-killing)
• Antibacterial
• Anti-inflammatory
• Anti-ucler
• Anti-cholinergic
• Anti-fungal
• Anti-hypertensive
• Antioxidant
• Antispasmodic
• Antiviral
• Bronchodilator
• Gluconeogenesis inhibitor (anti-diabetic)
• Hepatoprotective (liver protecting)
• Hypotensive
• Insulin sensitizing
• Interferon inducer
• Renoprotective (kidney protecting)
• Tumor necrosis factor alpha inhibitor

Specifically, black cumin has been shown to provide pain relief for patients being treated for acute tonsillo-pharyngitis; prevent disease that would otherwise be caused by exposure to chemical weapons; aid in the long-term treatment of patients addicted to opioid drugs; alleviate the symptoms of allergic rhinitis; fight Helicobacter pylori (H. pylori) infection; treat type-2 diabetes; relieve asthma symptoms; lower blood pressure; prevent epileptic seizures; and eliminate fungi and candidiasis, among many other functions (http://www.greenmedinfo.com/substance/nigella-sativa-aka-black-seed).

BLACK CUMIN AS POWERFUL PREVENTIVE, TREATMENT FOR CANCER

If all this is not enough, black cumin has long been regarded throughout the Middle East as one of the most powerful anti-carcinogenic herbs in existence. Studies have shown that regularly taking black cumin or black cumin oil can help prevent the growth and spread of colon cancer cells, but the seed is also useful in preventing and treating many other types of cancer as well. (http://www.ncbi.nlm.nih.gov/pubmed/12881014). 

In fact, researchers at the Cancer Immuno-Biology Laboratory in South Carolina found that black cumin helps stimulate the activity of neutrophil granulocytes, the most abundant type of white blood cell in the body, which are responsible for targeting cancer cells and eliminating them before they can develop into tumors.

“Black Cumin Oil (Black Seed) generally helps stimulate the production of bone marrow and cells of the immune system,” wrote the authors in their study. “It increases the production of interferon, protects normal cells from the damaging effects of viral disease, destroys tumor cells and increases the number of antibody producing B cells” (http://www.alyusra.com/blackseed/Black%20Seed%20Research.htm).

Because it has a spicy, nutty flavor, black cumin can be sprinkled whole or ground up on food, and the oil can also be used on salads and other dishes. The seeds can also be ground and added to water to create a mucilaginous gel similar to what develops when chia seeds are added to water. This gel can be drunk or used as an egg replacement in gluten-free and flour-free baking.

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Bell Peppers

BELL PEPPERS contain an impressive amount of vitamin C with up to as much as six times as oranges. Bell peppers are also packed with vitamin A and beta carotene which can help boost the immune system, improve vision, and help protect the eyes against cataracts. They are also an excellent source of potassium, fiber, thiamine, beta carotene, folic acid, zeaxanthin, and lycopene and have been shown to help prevent blood clot formation and reduce the risk of heart attacks and strokes.

They are excellent for helping to lower cholesterol levels and they contain anti-cancer compounds that can help lower the risk of prostate, breast, lung, and colon cancer. Bell peppers are highly beneficial for the brain and can help to strengthen memory and concentration skills as well as reduce brain fog and confusion.

 

Bell peppers are an ideal weight loss food as their fiber helps to curb the appetite while helping to keep you energized throughout the day. Even though green peppers are edible, the red, orange, and yellow bell peppers contain significantly higher levels of vitamins, mineral, and antioxidants.

 

Bell peppers are so sweet, crunchy, and juicy that they are perfect to munch on with your meal and make a great salad with cucumber, olives, tomatoes and avocados with lemon juice, dill, honey and olive oil. They are good on sandwiches, in dips and hummus. They are also great juiced, steamed, sautéed, and stuffed.

 

It is a refreshing, light, nutrient packed meal that can nourish your body and keep your immune system functioning strong.

 

Bell peppers can be found at your local grocery and health food store….or better yet, grow your own in summer! 

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Beets

The beetroot is a root vegetable. The dark pigmented vegetable is medicine to blocking cancer, heart disease, and diabetes.

Red beets contain high concentrations of water-soluble nitrogen-containing pigments called betalains. These pigments exhibit antiviral and antimicrobial effects and can lessen tumor cell growth, according to an article published in the journal “Food Research International” in July 2011. Consuming red beets helps to protect against age-related diseases. Betalains and other phenolic compounds found in these vegetables protect lipids against oxidative damage and enhance your antioxidant status. In addition, betalains have antioxidant and anti-inflammatory properties.

Beets are an excellent source of folate and a very good source of manganese, potassium, and copper. They are also a good source of dietary fiber, magnesium, phosphorus, vitamin C, iron, and vitamin B6.

The beets belong to the same family as chard and spinach. Beet leaves have a bitter taste like chard, but is rich in chlorophyll. Although bitter, the greens have a higher nutritional value than its roots.

Both beet root and beet greens are very powerful cleansers and builders of the blood. Betacyanin is the phytochemicals in beet that gives it its rich 'amethyst' color that significantly reduces homocysteine levels.

Beets are loaded with vitamins A, B1, B2, B6, and C. The greens have a higher content of iron compared to spinach. They are also an excellent source of calcium, magnesium, copper, phosphorus, sodium, and iron.

While the sweet beet root has some of the minerals in its greens to a lesser degree, it is also a remarkable source of choline, folic acid, iodine, manganese, organic sodium, potassium, fiber and carbohydrates in the form of natural digestible sugars.

Its iron content, though not high, is of the highest and finest quality that makes excellent food that is blood building. This renders it highly effective in treating many ailments caused by our toxic environment and surrounding.

Beets have long been known for its amazing health benefits for almost every part of the body. And yet, it is something that very few people eat.

The benefits of organic beets is miraculous. Beets should be considered a medicine and eaten to prevent disease.

Forget the creams and the face-lift to anti-age. Anti-aging starts from the inside of your body. Your heart, liver, kidneys, and blood will reflect on the outside. Make salads with cooked vegetables such as: red cabbage, beets, spinach, kale, carrots, sprouted beans and eat on a regular basis.

 

FIGHTS INFLAMMATION

Betaine found in beets has been associated with lower levels of several inflammatory markers, including C reactive protein, interleukin-6, cyclo-oxygenase enzymes (COX-1 and COX-2) and tumor necrosis factor. Beets are a unique source of phytonutrients called betalains, they have been shown to provide antioxidant, anti-inflammatory, and detoxification support.

LIVER AND DETOXIFICATION SUPPORT

The betalin pigments in beets support the Phase 2 detoxification process through the liver which is involved in converting fat soluble metabolic waste and toxins into water soluble by-products that can be easily eliminated via the skin, kidneys and bowels.

EASES CONSTIPATION

Due to beets’ high fiber content combined with their Phase 2 detoxification support through the liver, beets can certainly get things moving along. Here are more tips for constipation.

Other than as a food, beets have use as a food coloring and as a medicinal plant. Many beet products are made from other Beta vulgaris varieties, particularly sugar beet.

Beets are highly nutritious and “cardiovascular health” friendly root vegetables. Certain unique pigment antioxidants in the root as well as in its top-greens have been found to offer protection against coronary artery disease and stroke, lower cholesterol levels within the body, and have anti-aging effects.

What's most striking about beets is not the fact that they are rich in antioxidants; what's striking is the unusual mix of antioxidants that they contain.

 

REASONS TO EAT BEETS

1.  WEIGHT LOSS

Beets taste sweet, but a cup of cooked beet contains only 60 calories and is full of fiber. This is a perfect food for weight management.

The sugars in beets are smart carbs, since they come in a natural whole food form.  Unlike white sugar, the beet calories come with a lot of nutrients and phytochemicals.

2.  BRAIN AND ENERGY BOOST

Beets are high in natural nitrates, which are converted to nitric oxide in the body. Nitric oxide is known to expand the walls of blood vessels so you can enjoy more oxygen, more nutrients, and more energy.

Studies have shown nitric oxide to increase the efficiency of the mitochondria (your energy powerhouses).

3. SUPER ANTIOXIDANT FOR A LONG, HEALTHY, PAIN-FREE LIFE

Antioxidants help to reverse the daily accumulated wear and tear on the body, known as aging. Beets are a very good source of commonly known antioxidants like vitamin C and manganese, but it is their lesser-known antioxidants which give them their true value.

The blood-red color of beets comes from a powerful group of antioxidants called betalains. There are hundreds of studies on the positive health benefits of betalains.

A short summary of the results shows that they help in the areas of cancer, heart disease, diabetes, and inflammation. If you go to Google Scholar and type in ‘betalains,’ you will see 110,000 references on this subject.

4. ANTI-INFLAMMATORY BENEFITS

The inflammatory response is a natural function of the body which saves our lives when it responds to the acute stresses in our lives, like bacterial infection and injury. Due to the constant stress in our modern lives, however, this inflammation becomes chronic. It is as though our body is constantly in a battle. Inflammation has been linked to a number of symptoms and diseases including:

• Wrinkles
• Susceptibility to infections
• Cancer
• Arthritis
• Bronchitis
• Chronic pain
• Diabetes
• High blood pressure
• Osteoporosis
• Heart disease
• Candidiasis

 The blood-red betalains in beets have been shown to reduce chronic inflammation.

5. CANCER PREVENTION

Preliminary tests suggest that beetroot ingestion can be one of the useful means to prevent lung and skin cancer. Other studies have shown that beet juice inhibits the formation of cancer-causing compounds called nitrosamines.

6. CELL DETOXIFICATION AND CLEANSING

The antioxidants in beets have been shown to support what is called phase 2 cleansing. In phase 2 cleansing, unwanted toxic substances are chemically combined with a small nutrient group. This combination neutralizes the toxin and makes them sufficiently water-soluble so they can be excreted through the urine.

This is therefore deep cleansing on a cellular level, which may have long term health benefits.

7. IMPROVED MENTAL HEALTH

The betalains in beets has been used in certain treatments of depression. It also contains tryptophan, which relaxes the mind and creates a sense of well-being.

HOW TO SELECT AND STORE

Choose small or medium-sized beets whose roots are firm, smooth-skinned and deep in color. Smaller, younger beets may be so tender that peeling won't be needed after they are cooked.

Avoid beets that have spots, bruises or soft, wet areas, all of which indicate spoilage. Shriveled or flabby should also be avoided as these are signs that the roots are aged, tough and fibrous.

EAT YOUR BEET GREENS TOO

If you simply throw away the green leafy tops to your beets, you're doing yourself a disservice, as these are among the healthiest part of the plant.

Besides containing important nutrients like protein, phosphorus, zinc, fiber, vitamin B6, magnesium, potassium, copper, and manganese, beet greens also supply significant amounts of vitamin A, vitamin C, calcium, and iron.

Beet greens actually have even more iron than spinach (another leafy green in the same botanical family) as well as a higher nutritional value overall than the beetroot itself.

“WHAT ARE BEET GREENS GOOD FOR?”

You may be surprised to learn, for instance, that research shows beet greens may:

• Help ward off osteoporosis by boosting bone strength
• Fight Alzheimer's disease
• Strengthen your immune system by stimulating the production of antibodies and white blood cells 

If you've never tried beet greens before, don't let them intimidate you. They can be sautéed lightly right along with other greens like spinach and Swiss chard. Consider the consumption of beets an important part of your diet.

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