CRANBERRIES TO FIRE UP EXHAUSTED NERVE CELLS

According to researchers at the University of Cincinnati, cranberries are packed with anthocyanins, nerve- energizing compounds. They suggest enjoying this tangy fruit daily whether in juice form or sauce form to feel 33% more upbeat and energized. These same anthocyanin compounds are also found in blueberries. As we head into the holiday season, you may want to enjoy some cranberries every day.

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'BLUE BOOST' FRUITS AND VEGETABLES

Today's post is another in how colorful fruits and vegetables can affect our health. So far this week, we have gone over yellow and green fruits and vegetables. Today we will feature blue fruits and vegetables. 

The following is a quote from Maggie Moon, RD. "Blue foods get their rich hues from anthocyanins, which fight free radicals and reduce inflammation. This may have a role in preventing Alzheimer's disease." 

A recent trial involving adults age 65 and older found that consuming wild blueberries daily for six months improved cognition, specifically speed of processing. The results were most impressive for 75- to 80-year-olds. More research in older adults shows supplementing with Concord grape juice and wild blueberry juice may improve cognitive function, too.

When shopping at your local grocery store or market, add some blue corn, Concord grapes, and/or blueberries to your cart or basket.

Concord grapes

BRAINIACS AND BERRIES

Would you like to sharpen up your thinking skills? I think many of us would. The answer could be as simple as adding berries regularly to your diet. Recently, a major analysis of 59 different clinical trials, found that eating blueberries and blackberries regularly significantly improved memory, attention, and processing speed. The reason is the anthocyanins, pigments that give the berries their pretty color and also ease neuroinflammation and boost blood flow to the brain. The findings showed that eating 1/2 cup of the berries a day is enough to make a difference. Of course, the longer you stick with that regimen, the greater the benefits. There are several ways to make sure you are getting the berries in your diet. Of course you could just eat them. You could also start making it a habit to add them to muffins, breads, pancakes, salads, etc. Why not give it a try and eat or snack like a brainiac.

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#10 HEALTHIEST FRUITS - BLACKBERRIES

Continuing the posts on the fifteen healthiest fruits we have reached number 10, blackberries. Blackberries are delicious in pies and cobblers, but they are also delicious by themselves, topping ice cream, puddings, etc. However you choose to use them, blackberries are an important part of our diets. Following is a quote from the health journal article.

"Sweet, juicy blackberries have some of the highest levels of antioxidants of any fruit. When they're not busy lowering inflammation in the body and protecting against cellular damage, they help lessen heart disease risk factors such as high blood pressure and blood lipid levels. A 2021 review of studies on anthocyanins and the foods that contain them, such as blackberries, found that a high intake of flavonoids was linked to a steeply reduced risk for total heart disease incidence and a lower risks of total heart disease-related death.

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COMBINE CITRUS WITH FOODS FOR MORE HEALTH BENEFIT

We can actually improve the benefits we get from certain foods by what we combine them with.  Here are some examples of what you can do to not only improve taste but health benefits by combining citrus with other foods.  Citrus is today's example, but it is not the only food that can be added to make healthy tasty combinations.

• Take some plain light vanilla yogurt and add some finely shredded lime peel or cara cara oranges to add lycopene to the yogurt.  You are not only adding flavor to the yogurt, you are getting some lycopene-rich food in the process.  Lycopene is a powerful antioxidant.
• Blood oranges are anthocyanin-rich fruits.  Add some segments to salsas and chutneys to not only improve flavor but for the anthocyanin benefits.  Anthocyanins have powerful antioxidant properties.
• Add tangerine segments to spinach salads.  This vitamin-C rich citrus will help your body absorb the iron from the spinach.
• Squeeze fresh lemon or lime juice onto fish, into sauces, and onto salads.  This will add a fresh zesty taste while giving you a vitamin boost.

BLACK RICE

Would you believe black rice has the same antioxidant as blueberries? This grain has anthocyanin, which is the antioxidant responsible for the inky blue color of blueberries. This information is from a study done a few years ago at Louisiana State University. For all you no carb people, remember carbs do have benefits.

photo courtesy of Wikipedia