Amla or Amalaki - known as Indian gooseberry. Used in ayurvedic Medicine. A traditional form of treatment with origins from India. Amla is extremely rich in vitamin C having 30% more than oranges. Amalaki, commonly known as Indian gooseberry or amla, is considered one of the most powerful rejuvenating herbs in Ayurveda. In Sanskrit, Amalaki means “the sustainer” and has traditionally been prescribed to strengthen the immune system and cool the body. Amalaki is a small tree that’s native to tropical southeastern Asia, including India, Pakistan, Sri Lanka, Malaysia, and the Mascarene Islands. It bears a small round fruit that is about 1/2 to 1 inches in diameter. Why Use Amalaki? Do you have any of these conditions?
Constipation
Depression
Diabetes
Hemorrhoids
Hepatitis
High cholesterol
Hypoglycemia
Indigestion
Inflammatory conditions of the GI tract
Urinary Tract Infections
Amalaki has traditionally been used to treat these conditions as well as symptoms associated with the common cold—cough and sore throat.
Benefits and Healing Effects The herb is a strong natural antioxidant containing high levels of vitamin C. That’s one of the reasons why it such a powerful immune strengthener. Amalaki provides support and nutrition to the digestive tract, inner and outer skin, arteries, and liver. The healing properties of Amalaki extend to all tissues. It also has the ability to increase Ojas, meaning that it enhances energy, immunity, and fertility. Although it’s appropriate for all doshas, it’s particularly effective for balancing Pitta.
5 of the 6 Essential Tastes Amalaki is well known among Ayurvedic practitioners for being the only food that contains five of the six essential tastes (Rasas): sour, sweet, bitter, pungent, and astringent. It lacks only the salty taste. This is a valuable property because in Ayurveda, a balanced diet needs to contain all six tastes at every meal to create optimal health.
How to Add Amalaki to Your Diet If you’re taking an Amalaki powder, mix 1/4 to 1/2 teaspoon into warm water once or twice daily or as directed by your health provider. Another way to take Amalaki is through Chyawanprash, which is an herbal jam made from a base of Amalaki combined with sugar, honey, ghee, sesame oil, berries, and spices. Chyawanprash can be taken by itself, stirred into milk or water, or spread on toast. The usual dose is 1 to 2 teaspoons, once or twice daily. Amalaki is also one of three ingredients in Triphala, which is one of Ayurveda’s most popular herbs. Although it can vary, a typical recommended dose of is 500 to 1,000 milligrams, twice daily.
Acai – richer in antioxidants than cranberries, raspberries, blackberries, strawberries and blueberries. Makes it perfect to supplement the immune system There are many healthy berries you can add to your diet. The acai berry is one of the healthiest berries you will ever find. Acai is an indigenous berry found in the rain forests of the Amazon. This fruit has been heralded for centuries as a healing, immune-stimulating, energy-boosting fruit. Research reveals this antioxidant-rich berry may help suppress and repair oxidative damage. [1] Let’s take a look at twelve health benefits of acai berries.
1. Promotes Heart Health Similar to red wine, research shows that acai berries are extremely high in anthocyanins, a type of antioxidant that supports balanced cholesterol levels.[2, 3] They are also rich in plant sterols that provide cardio-protective benefits, including supporting circulation, improving overall blood composition, and relaxing the blood vessels.[4, 5] 2. Resists Harmful Organisms Research has shown that consuming acai extract may help fight harmful organisms. [6] However, I recommend oregano oil for this task. 3. Aids Weight Loss Known by nutritionists as a superfood, acai may help us not only lose weight but maintain a healthy weight. One interesting study found that pulp from the acai berry had the ability to reduce fat deposits in study participants.[7] 4. Promotes Skin Health Acai oil is a great natural alternative to chemical based skin care products. Currently, many beauty products contain acai oil because of the oil’s high antioxidant content. When eaten, the berries
provide nutrition that can give your skin a healthy glow. In fact, Brazilians have been eating acai berries for centuries to promote skin health.[6]
5. Helps Digestion Acai may also aid in keeping the digestive system clean and functional. In the human body, the berries have powerful detoxification capacities and are a source of dietary fiber. [8] Of course, there are many other high fiber foods that can do the same thing, including other types of berries. 6. Reduces Irritation Acai berries contain properties that may prevent the irritation in the lungs typically associated with respiratory distress and swelling.[9] 7. Improves Cellular Health On a general level, the anthocyanins found in acai play a role in the body’s cellular protection system, helping to keep cells strong against the invasion of free radicals. [10] 8. Immune System Booster One study found that polyphenolic compounds extracted from acai reduced the proliferation of malfunctioning cells by up to 86%.[11] It is thought that acai berry contains phytochemicals that can disrupt cell mutation at a molecular level, killing the affected cells before they multiply. Acai berries are not a cure for any disease but, hopefully, more research will yield more positive discoveries. 9. Has Anti-Aging Effects Extremely high in many forms of phytochemicals, acai berries may slow or reverse aging processes as they relate to oxidative damage.[12] In fact, the berries are one of the best sources of antioxidants; one berry has ten times as many antioxidants as grapes and twice as many as blueberries. 10. Boosts Energy Due to its overall health benefits, taking acai extract can lead to an increased overall level of energy and stamina, and may aid to combat fatigue and exhaustion. [13] Whenever you need a boost, simply eat a handful of berries and you will be ready to go in no time! 11. Encourages a Healthy Libido This famous purple berry is linked to overall increased blood circulation in the human body, a phenomenon that may contribute to a boost in sex drive, especially for men. [14] 12. Improves Mental Function Preliminary research studies show that acai may improve cognition and promote healthy brain aging. [15, 16]
book detailing the medicinal and agricultural Goji - is also known for wolfberries. Some studies have shown it to give better sense of well being and calmness as well as promoting healthy sleep. Goji berries have been used in traditional Chinese medicine for over 2,000 years. Some legends report that goji berries were eaten by monks in the Himalayan Mountains thousands of years ago and steeped in hot water to help aid meditation and obtain greater health, vitality, longevity, energy and stamina. Low in calories, fat-free, a good source of fiber and a high-antioxidant food, goji berry benefits include the ability to help you fight disease, effectively manage your weight and experience better digestion. Usually eaten raw, dried, or in liquid or powder form, versatile goji berries contain a wide range of phytonutrients, vitamins and trace minerals, giving them the name “superfood berries” by many health experts. In fact, according a study published by the Journal of Alternative and Complementary Medicine, goji berry benefits include experiencing … increased ratings for energy levels, athletic performance, quality of sleep, ease of awakening, ability to focus on activities, mental acuity, calmness, feelings of health, contentment, and happiness and significantly reduced fatigue and stress. (1) Is there anything these berries can’t do?
What Are Some Proven Goji Berry Benefits? The “wolfberry fruit,” as goji berries are known in China, has been used in traditional Chinese medicine (TCM) since around 200 B.C. Goji berry benefits were even mentioned in
“Shen Nong Ben Cao Jing,” an ancient knowledge of the mythical Chinese emperor Shen Nong and the oldest book on Chinese herbs in existence. Goji berries — with the scientific name is Lycium barbarum — have been extensively researched for their ability to generate general feelings of well-being, improve neurologic/psychologic traits, support better gastrointestinal health and bowel functions, help build stronger musculoskeletal systems, and improve cardiovascular health. They’re easy to add to meals to boost energy levels and performance. Goji berry benefits include the ability to naturally treat diabetes, hypertension, infectious diseases, and common illnesses like the cold or a fever. Traditionally, they’ve also been used to fight depression and anxiety or other mood disorders. They’re a great source of antioxidants known as beta-carotene, plus other phytonutrients that help protect skin and eye health. Thanks to their ability to reduce blood glucose, regulate cholesterol levels and keep triglycerides at an ideal balance, they’re also shown to prevent heart disease.
Goji Berry Nutrition Facts Goji berries grow on a type of boxthorn plant that belongs to the Solanaceae plant family. This plant family also includes other fruits and veggies like potatoes, tomatoes, eggplants and chili peppers. An excellent high-protein snack, dried goji berry benefits also offer a good dose of fiber, over 20 different vitamins and minerals, and, of course, a wealth of antioxidants. The USDA doesn’t offer nutrition facts for goji berries, and it’s believed that they vary widely depending on the type, how fresh they are and how they’re preserved. Different sources claim that goji berry benefits include varying degrees of nutrients, but below is a range of the vitamins, minerals and other phytochemicals present in goji berries. ¼ cup of dried goji berries has about: (2) 100 calories
0 grams fat
3 grams fiber
13 grams sugar
4 grams protein
140 percent DV vitamin A
35–163 percent DV vitamin C
100 vitamin DV B2
91 percent DV selenium
24 percent DV potassium
10–100 percent DV iron
4–10 percent DV calcium
18 amino acids (11 of which are essential)
5 sources of healthy, unsaturated fatty acids, including alphalinolenic acid and linoleic acid
Phytochemicals, including beta-carotene, zeaxanthin, lycopene, cryptoxanthin, lutein and polysaccharides
How does this compare to some other popular fruits? According to the USDA, a small serving of dried goji beries has an oxygen radical absorbance capacity (ORAC) score — which measures the antioxidant value of various foods — of 3,290. By comparison, an apple has an ORAC score of 2,568; raisins a score of 3,406; blueberriesa score of 4,633; and pomegranate seeds a score of 4,479. (3) All are good sources of various antioxidants, but what makes goji berries stand apart is their amino acids (protein), fatty acids and specific antioxidants. It’s rare for a fruit to provide amino acids, especially 11 types considered “essential” that the body can’t make. Also remember that each type of berry or fruit provides a different array and level of antioxidants, so the more types you consume the more benefits. Another goji berry benefit to consider is their convenience. They come in such a small package that for some people it’s often easier to eat them and obtain high levels of nutrients than it might be to eat a few whole pieces of fruit. For example, when you compare goji berries and oranges weight for weight as vitamin C foods, goji berries provide up to 500 times more vitamin C! (4) Wondering how goji berries taste compared to other fruits and how you can use them? Good news — most people find their taste totally pleasant and easy to work with! They add a chewy texture to recipes,
and in terms of their flavor, you can think of goji berries like a cross between cranberries and cherries. They look similar to raisins since they’re normally dried, but they have a brighter pink color and a special sweet/tart “bite” to them.
Top 8 Goji Berries Benefits 1. Provide High Levels of Antioxidants and Nutrients Like most other superfoods, goji berries are an excellent source of antioxidants that help boost the immune system and protect the body from high levels of inflammation since they fight free radical damage. In terms of the quantity of antioxidants present in goji berries, they have a high ORAC value along with other beneficial berries, which indicates their exceptional ability to reduce oxidative stress. One of the surprising goji berry benefits you might not know about is that each serving has about four grams of protein per serving and 18 different amino acids, plus over 20 other trace minerals, including zinc, iron, phosphorus and riboflavin (vitamin B2). Ounce for ounce, goji berries offer more beta-carotene than carrots and more iron than soybeans and spinach nutrition, which makes them a great source to help stave off iron deficiency!
2. Improve Immune Function and Fight Cancer Goji berries are similar to other berries — like blueberries and raspberries — in that they supply high levels of antioxidants vitamin C and vitamin A. These are two nutrients key to building immunity and preventing common illnesses like a cold, plus more serious chronic diseases like cancer or neurodegenerative decline. Of the antioxidants present among goji berry benefits, carotenoids like zeaxanthin and precursors to vitamin C are the most extensively researched. High levels of these compounds give gojis a reputation for battling cancerous cells, fighting tumor growth, decreasing inflammatory cytokine levels and detoxifying the body of harmful toxins.
Goji berry benefits also extend to other parts of the body thanks to their polysaccharides and glycoconjugate compounds that promote unique bioactive immunomodulating, anti-tumor and antioxidant activities in the brain, liver, reproductive organs and digestive tract. Did you know you could help fight skin cancer with food? Gojis are reported to have antiaging properties and show anti-tumor activities against various types of skin cancer cells by inhibiting tumor growth and inducing apoptosis. (5)
3. Promote Healthy Skin Similar to the benefits you get from eating other berries, goji berries are loaded with beta-carotene (a pigment found in plants and fruits), which helps promote healthy skin and even acts like a natural skin cancer treatment. In an animal study done by the Faculty of Veterinary Science at the University of Sydney, drinking 5 percent goji juice supplied antioxidant activity that offered significant protection against skin disorders and lipid peroxidation of UV light damage. Two known endogenous skin antioxidants are present in goji berries, heme oxygenase-1 and metallothionein, which were found to be involved in the photoimmune protection. (6) The results show that drinking juice made from goji berries increases your protection against free radical damage from the sun. Gojis provide additional photoprotection for people who are susceptible to skin cancer and other skin disorders.
4. Protect Eye Health Goji berry benefits also include the ability to protect eyes from agerelated diseases like macular degeneration, the leading cause of blindness in older adults. Goji berries are a natural treatment for macular degeneration and beneficial for vision because of their high levels of antioxidants (especially zeaxanthin), which can help stop damage from UV light exposure, free radicals and other forms of oxidative stress.
One study published in the American Academy of Optometry’s Optometry & Vision Science journal found that drinking goji berry juice daily as a dietary supplementation for 90 days increases plasma zeaxanthin and antioxidant levels significantly, which protect eyes from hypopigmentation and accumulation of oxidative stress compounds that can damage the macula. (7) Other studies show that the goji berry benefits eye health by protecting the retina from ganglion cells so gojis’ antioxidants act as a natural treatment for glaucoma. (8)
Mangosteen - Contains compounds called Xanthones which are naturally occurring, high potency antioxidants. Mangosteen has also been called Asia’s queen of fruits and is to supply a burst of energy. Although mangosteens are somewhat unfamiliar in North America, they’re common in the rainforest areas of Malaysia, the Philippines, Sri Lanka, and Indonesia. Each round, glossy, purple fruit is capped with a light green calyx which holds it in place on the stem. The outer rind of the fruit is thick and rubbery; inside are sweet, delicious, snow white segments similar in design to that of an orange. Each segment contains one to four bitter-tasting seeds. Similar species, which are orange and yellow in color, grow in Southeast Asia, Africa, and South America. European explorers found the fragile mangosteen plant to be difficult to transport. While determined traders were able to present them to England in 1789, they weren’t successfully cultivated for another 50 years. Early descriptions of this exotic fruit’s flavor are intriguing: floral, sweet-tart, “something peculiar and indescribable,” “like that of the finest nectarine, but with a dash of strawberry and pineapple added.”
Health Benefits of Mangosteen Low in calories and high in fiber (100 grams equal about 13% of the recommended daily amount), mangosteens have lots of essential nutrients, but no saturated fats or cholesterol. The potassium content helps control heart rate and regulate blood pressure, which in turn aids in stroke and coronary heart disease prevention. Healthy amounts of manganese and magnesium are also present, and new research suggests that xanthones – a powerful antioxidant found almost exclusively in mangosteen – have properties that fight pain, allergies, infections, skin disorders, and fatigue while supporting intestinal health. Mangosteen’s vitamin C content is another advantage, providing the body with a watersoluble (easily absorbed) antioxidant, while staving off infections and scavenging harmful, pro-inflammatory free radicals. B-complex vitamins such as thiamin, niacin, and folate help the body metabolize carbohydrates, protein, and fats. This not-so-typical fruit is one of five noted for its life-changing potential.
However, consume mangosteen in moderation because it contains fructose, which may be harmful to your health in excessive amounts.
Pomegranate – Pomegranate is known for having antioxidant properties and being high in natural occurring enzymes for help with digestion. Ruby red, delicious and nutrient rich pomegranates pack a mighty punch in safeguarding your health. Pomegranate contains a unique and powerful antioxidant called punicalagin, the most abundant antioxidant in pomegranate, responsible for more than half of the antioxidant activity of pomegranate juice. 1 Pomegranate juice has been analyzed to have greater antioxidant capacity than red wine, grape juice, cranberry juice, green tea or acai juice.2 Drinking pomegranate juice measurably reduces oxidative stress (the toxic effects of free radicals) in healthy humans.3 Much research has shown that pomegranate’s potent antioxidant capacity provides protection against heart disease, cancer and cognitive impairment. Pomegranate was one of the earliest cultivated fruits, and has been prominent throughout history in art, culture, and religion, from the story of the seasons in Greek mythology to Romeo and Juliet to the Bible.4,5 Pomegranate is ubiquitous in Middle Eastern cooking and its super food status, unique flavor and texture has made it increasingly popular in the U.S. A pomegranate contains hundreds of tiny, crisp arils; each aril is a seed encased in a juicy pulp, a tasty mix of sweet and tart flavors.
Health Benefits of Pomegranates Anti-cancer: 1.
Pomegranate has anti-inflammatory effects that may protect against cancer and other chronic diseases.6-7
2.
Pomegranate has anti-angiogenic properties, meaning that they may help to prevent growing tumors from acquiring a blood supply, preventing those tumors from receiving the nutrients that would allow them to grow larger.8-10
3.
Pomegranate is one of the few foods (mushrooms are another) that contain natural aromatase inhibitors. This means that they inhibit the production of estrogen, which can reduce breast cancer risk.11
4.
After treatment for prostate cancer, two studies have shown that pomegranate juice or supplements slowed the increase in PSA.12
Protects Against Heart Disease 5. Pomegranate phytochemicals reduce LDL oxidation (a contributor to atherosclerotic plaque development).13
6. Pomegranate phytochemicals have blood pressure-reducing properties.14-15 7. In a study of patients with severe carotid artery blockages, after one ounce of pomegranate juice daily for one year, there was a 30 percent reduction in atherosclerotic plaque. In striking contrast, in the participants who did not take the pomegranate juice atherosclerotic plaque increased by 9 percent.13
Guards Memory and Brain Function 8. Pomegranate supplements taken before and after surgery prevented the postoperative memory dysfunction associated with coronary artery bypass or heart valve surgery.16
9. In those with mild memory complaints, individuals drinking pomegranate juice daily performed better on a memory task compared to placebo and displayed increased brain activation measured by functional MRI.17 Removing the edible arils from the pomegranate is easy when you know how to do it. The easiest way is to cut it around the diameter, split it into two and then pound the back with the back of a large serving spoon. The flavor and health benefits of pomegranate make the effort well worth it. Enjoy fresh pomegranates, especially when they are in season, and store some arils in the freezer to get the health benefits of pomegranate all year round. Pomegranate season typically runs from Octoberthrough February. When selecting pomegranates, look for a ripe, deep-colored fruit with a red to reddish-brown outer rind that is heavy for its size.
Blueberry – Blueberries are known as the antioxidant super fruit due to high concentrations of antioxidants and anthocyanddins which have great nutritional value. Blueberries are sweet, nutritious and wildly popular. Often labelled a “superfood,” they are low in calories and incredibly good for you. They are so tasty and convenient that many people consider them to be their favorite fruit. Here are 10 health benefits of blueberries that are supported by research.
1. Blueberries are Low in Calories, But High in Nutrients The blueberry is a flowering shrub that produces berries that are colored blue to purple, also known as blueberries. It is strongly related to similar shrubs, such as those that produce cranberries and huckleberries.
Blueberries are small, around 5-16 millimeters (0.2-0.6 inches) in diameter, and have a flared crown at the end. They are green in color at first, then change to blue-purple as they ripen. These are the two most common types: 1. Highbush blueberries are the most commonly grown species in the US. 2. Lowbush blueberries are often referred to as “wild” blueberries. They are typically smaller and richer in some antioxidants.
Blueberries are among the most nutrient dense berries. A 1 cup serving (148 grams) of blueberries contains (1):
Fiber: 4 grams.
Vitamin C: 24% of the RDA.
Vitamin K: 36% of the RDA.
Manganese: 25% of the RDA.
Then it contains small amounts of various other nutrients.
They are also about 85% water, and an entire cup contains only 84 calories, with 15 grams of carbohydrates. Calorie for calorie, this makes them an excellent source of several important nutrients. Bottom Line: The blueberry is a very popular berry. It is low in calories, but high in fiber, vitamin C and vitamin K.
2. Blueberries are the King of Antioxidant Foods Antioxidants are important. They protect our bodies from damage by free radicals, unstable molecules that can damage cellular structures and contribute to aging and diseases like cancer (2, 3).
Blueberries are believed to contain the highest antioxidant capacity of ALL commonly consumed fruits and vegetables (4, 5, 6). The main antioxidant compounds in blueberries belong to a large family of polyphenols, called flavonoids. One group of flavonoids in particular, anthocyanins, is thought to be responsible for much of the beneficial health effects (7). They have been shown to directly increase antioxidant levels inside the body (8, 9). Bottom Line: Blueberries have the highest antioxidant capacity of all commonly consumed fruits and vegetables. Flavonoids appear to be the major antioxidant compounds.
3. Blueberries Reduce DNA Damage, Which May Help Protect Against Ageing and Cancer Oxidative DNA damage is part of everyday life. It is said to occur tens of thousands of times per day, in every single cell in the body (10). DNA damage is part of the reason we grow older, and it also plays an important role in the development of diseases like cancer (11). Because blueberries are high in antioxidants, they can help neutralize some of the free radicals that cause damage to our DNA. In one 4-week study, 168 participants were instructed to drink 1 liter (34 ounces) of a mixture of blueberry and apple juice, every day. At the end of the study, oxidative DNA damage due to free radicals was reduced by 20% (12). These findings have also been supported by smaller studies using either fresh or powdered blueberries (13, 14). Bottom Line: Several studies have shown that blueberries and blueberry juice can protect against DNA damage, a leading driver of aging and cancer.
4. Blueberries Protect Cholesterol in The Blood From Becoming Damaged Oxidative damage is not limited to our cells and DNA. It is also problematic when our circulating LDL lipoproteins (the “bad” cholesterol) are oxidized. In fact, oxidation of LDL is a crucial step in the heart disease process. Fortunately for us, the antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL (15). A daily 50 gram serving of blueberries lowered LDL oxidation by 27% in obese participants, after a period of eight weeks (16). Another study showed that 75 grams of blueberries with a main meal significantly reduced the oxidation of LDL lipoproteins (17). Bottom Line: The antioxidants in blueberries have been shown to protect LDL lipoproteins (the “bad” cholesterol) from oxidative damage, a crucial step in the pathway towards heart disease.
5. Blueberries May Lower Blood Pressure Blueberries appear to have significant benefits for people with high blood pressure, a major risk factor for some of the world’s leading killers. In one study, obese individuals at a high risk for heart disease noted a 4-6% reduction in blood pressure, after consuming 50 grams (1.7 ounces) of blueberries per day, for eight weeks (18). Other studies have found similar effects, especially when looking at post-menopausal women (19, 20). Given that high blood pressure is one of the leading drivers of heart attacks and strokes, the implications of this are potentially massive. Bottom Line: Regular blueberry intake has been shown to lower blood pressure in numerous studies.
6. Blueberries May Help Prevent Heart Disease Again, eating blueberries may lower blood pressure and oxidized LDL. However, it’s important to realize that these are risk factors, not actual diseases. What we really want to know is whether blueberries help prevent hard end points like heart attacks, which are the world’s biggest killer (21). In a 2013 study on 93,600 nurses, eating plenty of anthocyanins (the main antioxidants in blueberries) was linked to a 32% lower risk of heart attacks (22). This was an observational study, so it can not prove that the blueberries caused the reduction in risk, but it seems likely given the known beneficial effects on risk factors. Bottom Line: There is some evidence that regular blueberry consumption can help prevent heart attacks.
7. Blueberries 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 (23, 24). They appear to directly interact with aging neurons, leading to improvements in cell signalling. 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 (25). 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 (26). Bottom Line: The antioxidants in blueberries seem to have benefits for the brain, helping to improve brain function and delaying age-related decline.
8. Anthocyanins in Blueberries Can Have AntiDiabetic Effects Blueberries are moderate in sugar when compared to other fruits. One cup contains 15 grams, which is equivalent to a small apple or large orange. However, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control. Research suggests that anthocyanins in blueberries can have beneficial effects on insulin sensitivity and glucose metabolism. These anti-diabetic effects have been shown with both blueberry juice and extract (27, 28, 29). In a study of 32 obese subjects with insulin resistance, a blueberry smoothie caused major improvements in insulin sensitivity (30). Improved insulin sensitivity should lower the risk of metabolic syndrome and type 2 diabetes, which are currently some of the world’s biggest health problems. Bottom Line: Several studies have shown that blueberries have anti-diabetic effects, helping to improve insulin sensitivity and lower blood sugar levels.
9. Substances in Them May Help Fight Urinary Tract Infections Urinary tract infections are a common problem in women. It is well known that cranberry juice can help prevent these types of infections. Blueberries are highly related to cranberries, and contain many of the same active substances as cranberry juice (31). These substances are called anti-adhesives, and help prevent bacteria like E. colifrom binding to the wall of the bladder. Blueberries haven’t been studied much for this purpose, but chances are that they have similar effects as cranberries (32). Bottom Line: Like cranberries, blueberries contain substances that can prevent certain bacteria from binding to the wall of the urinary bladder. This may be useful in preventing urinary tract infections.
Strenuous exercise can lead to muscle soreness and fatigue. This is driven, in part, by local inflammation and oxidative stress in the muscle tissue Blueberry supplementation may reduce the damage that occurs at the molecular level, minimizing soreness and reduction in muscle performance. In a small study of 10 female athletes, blueberries accelerated muscle recovery after strenuous leg exercises (34).
Cranberries - Cranberries have been used for ages by Native Americans in tribes for urinary tract infections. They are very high in antioxidants and a great benefit for many systems in the body.
Cranberries: Health Benefits, Facts, Research
Cranberries are often a popular part of Thanksgiving celebrations in the form of cranberry sauce, cranberry drinks and dried cranberries added to stuffing, casseroles or dessert. No one knows for sure how cranberries became associated with holiday feasts, but historians guess that it had something to do with the Native Americans, who used cranberries not only for food and medicine but also to make dyes for clothing and blankets. As far as healthy foods go, cranberries are at the top of the list due to their high nutrient and antioxidant content and are often referred to as a "super food." Not to mention, half a cup of cranberries contains only 25 calories! The possible health benefits of consuming cranberries include lowered risk of urinary tract infections, prevention of certain types of cancer, improved immune function, decreased blood pressure and more. This MNT Knowledge Center feature is part of a collection of articles on the health benefits of popular foods.
Possible health benefits of cranberries Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many adverse health conditions. The following health benefits have been associated with cranberries:
1) Urinary Tract Infections (UTIs) Cranberries are well known for helping prevent UTIs. The cranberry is perhaps best known for its role in preventing UTIs, especially for those with recurrent infections. The high level of proanthocyanidins (PACs) in cranberries helps reduce the adhesion of certain bacteria to the urinary tract walls, in turn fighting off infections. A study published in the American Journal of Obstetrics and Gynecology in February 2016 reported that while cranberry capsules have been shown to help urinary tract infections, cranberry juice is far less effective. The reason for this is that it takes an
extremely large concentration of cranberry to prevent bacterial adhesion. This amount of concentration is not found in the juices we drink. Working on the study, Dr. Timothy Boone, PhD, vice dean of the Texas A&M Health Science Center College of Medicine in Houston, said:
"Cranberry juice, especially the juice concentrates you find at the grocery store, will not treat a UTI or bladder infection. It can offer more hydration and possibly wash bacteria from your body more effectively, but the active ingredient in cranberry is long gone by the time it reaches your bladder."
2) Cardiovascular Disease Some evidence suggests that the polyphenols in cranberries may reduce the risk of cardiovascular disease (CVD) by preventing platelet build-up and reducing blood pressure via anti-inflammatory mechanisms. 4
3) Cancer Research has shown that cranberries are beneficial in slowing tumor progression and have shown positive effects against prostate, liver, breast, ovarian, and colon cancers.
5
4) Dental The same proanthocyanidins in cranberries that help prevent UTIs may also benefit oral health by preventing bacteria from binding to teeth, according to Researchers at the Center for Oral Biology and Eastman Department of Dentistry at the University of Rochester Medical Center. Cranberries may also be beneficial in preventing gum disease.
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