The Bottom Line on Berries

The Bottom Line on Berries

Trammell's Health & Fitness Tips - Health, Fitness, Nutrition & Training Tips to Keep you Healthy and Motivated

1.BLUEBERRIES - Blueberries have shown to improve insulin sensitivity in overweight men and women, and lower lower blodd pressure levels in pre-diabetic men and women without raising blood pressure. The key may be the anthocyanins, which have been shown in several laboratory based animal and cell studies to cause blood vessels to relax and increase production of nitric oxide that helps in maintaining in normal blood pressure. Berries also have inflammatory effects and may be a memory protecting food. The resveratrol found in blueberries may help prevent macular degeneration, a disease of the retina and the leading cause of blindness in people older than 65.

2.RASPBERRIES - Raspberries are high in fiber and have calcium, magnesium, phosphorus, potassium and vitamin C and a bone building in vitamin K. They also are a good source of several B vitamins including folic acid and niacin. They may also be a natural treatment for arthritis due to their high anthocyanin. Raspberries have higher ellagic acid than strawberries. Ellagic acid has been shown to be a powerful antioxidant and toxic to cancer cells.

3.CRANBERRIES - Cranberries have vitamin C and fiber as well a good source of manganese and copper. The compunds in cranberries called proanthocyanidins may prevent bacteria such as E. coli from clinging into the cells along the walls of the urinary tract and causing infestion. Cranberries may reduce the ability of H.pylori bacteria to live in the stomachand cause ulcers and reduce dental plaque. Cranberry treatment reduces bladder cancer and lymphoma. Cranbery compounds reduce the growth and proliferation of breast, prostate and colon tumor cells.

4.STRAWBERRIES - Strawberries are potent antioxidants and have been shown to reduce cardiovascular risk factors in several animal and human studies such as elevated blood pressure, hyperglycemia and inflammation. Supplementing with freeze dried strawberries can improve bad cholesterol levels in people with metabolic syndrome. In animals, ellagic acid inhibited the growth of tumors caused by certain carcinogens.

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