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I really want to tell you, that I really like the trust you always show me through the various social networks. I am also happy that participation does not only come from young or middle-aged people. This is what I mean by Rebeca, an adorable elderly lady, who is always aware of all the information I give you.
This is important to say, I do it with great care and passion. I tell you that Rebeca asked me for information about a plant or fruit that helps you avoid muscle pain and promotes digestion. She walks one hour a day every morning, often doing so trying to regulate bowel function, but she tells me that until now she only gets a lot of fatigue, without managing to balance the digestion.
I shared with her, a series of guidelines that they make it possible for our organism to stay in harmony. Starting from a healthy diet, an adequate level of exercise, a correct supply of healthy nutrients and a restful sleep.
It is very important that you always keep in mind that nutrition is elementary to avoid stomach problems. There is no other way to do it, since what you ingest is what your body goes through. For that reason, it is essential that you can constantly detoxify your body. In my e-book Yo Puedo I recommend the best way to have a permanent lifestyle, starting with a detoxification process. You will like reading it, because it is very fresh and fast.
Continuing with Rebeca, I highlighted the importance of using foods with proven properties that allow the natural search for lost balance. Nature provides us with all that range of nutritious and easy to obtain foods. Then I sent him additional information about the blueberry, of which I want to talk a little.
Let's know the blueberry
The history of the blackberry is very interesting. It is worth noting that it is originally from the United States. According to the researches, the indigenous people of this region used the fruits as food and coloring of fabric fibers. It belongs to the genus Vaccinium, being one of the few fruit species native to North America.
The blackberry, originally grew wild. Its domestication and improvement began in 1908, driven by Dr. F.V. Coville. Its first publication was read by Elizabeth White, daughter of a New Jersey blackberry grower. She contacted him and put the family's farm to order for experimentation.
This alliance lasted for about twenty years. Between 1942 and 1962, varieties selected and improved by them, were dispersed throughout thirteen states of the country. In 1974, the Department of Agriculture of the United States, proclaims the month of July, the month for the celebration of this important fruit. Considering the importance of it in the history of the United States and also because it is this country that produces 90% of blueberry in the world.
Blueberry, is one of the fruits with greater benefits for health. Many of them, are due to the high content of anthocyanins, which are what give the beautiful and characteristic blue color.
What are the nutritional contributions of the blueberry?
This particular fruit contains a series of compounds that make it possible for it to favor health in multiple aspects.
One cup of fresh blackberries provides:
- 21.45 g of carbohydrates
- 3.6 g of dietary fiber
- 14.74 g of total sugars
- 84 calories
- 0 g of cholesterol
- 1.1 g of protein
- 0.49 g of fat
- 24 percent of the daily requirements of vitamin C
- 5 percent of vitamin B6
- 36 percent of vitamin K
In addition, it also provides:
- 9 mg calcium
- 0.41 mg of iron
- 114 mg of potassium
- ] 9 mg of magnesium
- 18 mg of phosphorus
- 1 mg of sodium
- 0.24 mg d e zinc
- 9 mg of folate
Contains vitamins and phenolic compounds
- Blueberry also contains vitamins A and E. It also has small amounts of copper and manganese.
- It also has a variety of compounds phenolic such as: chlorogenic acid, quercetin, kaempferol and myricetin. These compounds are what allow it to have that antioxidant power it has.
It is important to mention that it is one of the fruits with the highest amount of micronutrients contributed to the organism for each calorie consumed (132) This score is called ANDI Index (aggregate nutrient density index) is only exceeded by the milling cutter (182). It is found above the pomegranate, grapes, peaches, pineapple, mango, apples and oranges, among others.
Properties of blackberries
The fruit of blueberry, has many active components, as we already saw it. This gives it the following properties:
- Hypotensor (Reduces blood pressure)
- Cardiotonic (Increases efficiency of cardiac function)
- Regenerator and protector of the retina and macula
- It has direct effects on the reversal of short-term memory loss, as well as motor skills. It has been shown to have positive effects in the prevention of Alzheimer's.
What are the berries for?
1. Helps maintain healthy bone system
The presence of many minerals necessary for the stability of the bone matrix is present in the blueberry. It contains calcium, copper, magnesium, manganese, zinc. In addition to many vitamins belonging to the B complex, vitamin C and vitamin K. The balanced consumption of these vitamins and minerals, allows our bone system to maintain its integrity, especially its structure and strength.
2. It favors the health of the skin
One of the beneficial properties of the blackberry is its high content of vitamin C. The collagen present in our skin, is favored in its regenerative and softening capacity of the skin, due to the consumption of Vitamin C. It is very important to note that the blackberry has a large amount of anthocyanins (pigment that gives it its characteristic color). Its important role in protecting against oxidative DNA damage has been proven. These elements acting together, make it possible to reduce the damage caused by smoke, dust and ultraviolet rays.
3. Avoid abnormal increases in blood pressure
Sodium is an element closely linked to the process of hypertension. A great advantage of blackberries is their absence of sodium and its content of magnesium, calcium and potassium. All of them linked with findings, which demonstrate its benefits in favor of an adequate level of blood pressure.
4. Controls blood glucose levels
Mulberry is a fruit with high fiber content. There is much evidence of the benefit of fiber in people with type 1 and type 2 diabetes. At Harvard Medical School, fiber has been found to be an essential supplement in the diet of people with diabetes. It also has chlorogenic acid , with proven efficacy in the reduction of glucose levels in type 2 diabetes.
5. Protects the good functioning of the heart
There have been many studies that indicate the enormous potential of the berries for good heart health. Many benefits are due to the amount of fiber, which prevents the accumulation of bad cholesterol in the blood. In addition, vitamin B6, folic acid and the presence of anthocyanins present prevent the formation of plaques in the arteries and the accumulation of harmful compounds such as homocysteine. It is excellent to prevent strokes and atherosclerosis. It protects, in turn, against heart attacks.
6. Prevents cancer
There are very valuable studies that show the presence of compounds such as ellagic acid and pterostilbene, present in the fruit. These compounds act in conjunction with vitamins A and C, as well as anthocyanins and copper. In this way they help in the prevention and cure of various types of cancer. Among those that stand out, those associated with: colon, pancreas and prostate.
7. Mental health improvement
The presence of multiple vitamins, as well as phytonutrients and minerals, in the past, makes it an excellent brain protector. Studies carried out at the University of Cincinnati demonstrate the improvement of cognitive processes in adults that included the delay in their diet. Therefore, it is possible to reverse the loss of short-term memory. Including also the possibility of blocking the genetic effects that predispose to the Alzheimer's disease.
8. Promotes an adequate digestion
The blackberries, favor the growth of beneficial bacteria. The best known is Bifidobacteria. This bacterium is favored by the fiber present in the fruit. The fiber also makes you experience a feeling of fullness. This is a good mechanism to control weight, reduce appetite and improve intestinal transit of stool. Bringing thus, the additional benefit of preventing constipation and strengthening the immune system.
9. Protects vision
The carotenoids and flavonoids present in blackberry protect the eyes from oxidative damage. This may include the degeneration of the macula. A scientific study also found that pterostilbene, a compound present in this fruit, prevents the onset of dry eye disease.
10. Reduces muscle pain
Pain that occurs as a result of intense physical activity is attenuated by blueberry. The set of antioxidants present in the fruit, help the process of muscle tissue regeneration.
11. Prevents urinary tract infections
The beneficial effect of the proanthocyanidins component, present in the blueberry fruit, has been demonstrated. This finding was published in “The New England Journal of Medicine” in 1998. There it is specified, that the protection consists of preventing bacteria from adhering to the walls of the urinary tract of women.
As it could be appreciated, there are many benefits of this wonderful fruit. However, people who suffer from hemophilia or have treatments with anticoagulant drugs should avoid the consumption of blueberry.
I also want to mention that the delay is an excellent way to consume anthocyanins (do not forget the blue color). This was very well studied, concluding that its consumption reduces the risk of heart attack by 32%. Very important, the study was conducted in women. Better results were found in those who ate at least three servings of blueberries or strawberries per week.
Do you notice anything? Both fruits are those that have the best ANDI indexes. This is not coincidence, we must consider that science helps us a lot to make wise decisions.
Everything that I mention in the post, I shared with my new friend Rebeca. She did not give long to the search of the lost balance, she became more and more interested in finding a solution. Everything that I talked to her, in addition to the information I sent her, made her see the other side of the coin.
She confessed to me, that blueberry never liked her. That usually happens when we see something in abundance. But that is precisely where the wisdom lies, in not despising the apparently simple and everyday. No wonder the original peoples of North America taught the first settlers all the benefits of blueberry.
Rebeca today feels comfortable with her exercises. The pains have diminished in a high percentage and the intestinal regularity has already been corrected. It is assiduous to consume more than two portions of blueberry a week and to prepare dessert of blackberries, at least every fifteen days. He followed my directions and used only organic blueberries. I feel happy for her and happy to continue to provide a little love for those who need it.
The soul is nurtured through silence, study, fair consumption, contact with nature and self-knowledge. “
(Alberto D. Fraila Oliver).
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