Consistently eating berries... Are there changes in blood vessels and inflammation?

Blue-purple berries are a health food recommended by health professionals.

Blueberries, raspberries, blackberries, and cranberries are representative berries.

 

Although the price is a bit high, it has a strong antioxidant effect that reduces body oxidation (damage-aging), so it is popular among many people.

 

Let's learn about berries.

 

Anthocyanin component is key... reduces triglycerides in the blood

 

A recent study published in the international journal Frontier in Nutrition reports that anthocyanin compounds found abundantly in berries help prevent cardiovascular diseases.

 

Anthocyanins are compounds that produce the purple-black color in fruits and vegetables, and they help improve blood lipid levels by acting as antioxidants and reducing neutral fats in the blood.

 

According to a study, consuming an average of about 240mg of anthocyanins per day was found to reduce blood triglycerides and LDL cholesterol, which increase the risk of cardiovascular disease.

 

 

Delay aging and prevent inflammation... Eye health, anticancer effects, and capillary protection

 

Blueberries contain many phenolic compounds such as anthocyanins, carotenoids, flavonoids, chlorogenic acid, and proanthocyanidins.

 

It is an antioxidant substance that suppresses harmful reactive oxygen species in the body, delaying damage and aging.

 

Anthocyanins contribute to eye health by promoting the re-synthesis and activation of rhodopsin in the retina.

 

Prevention and regulation of inflammation, anti-cancer effects, and protection of capillaries are also beneficial.

 

Rich dietary fiber helps maintain gut health.

 

Memory decline, reduces inflammation, also contributes to brain health

 

The anthocyanin components of blackberries help reduce memory decline and inflammation caused by aging, supporting brain health.

 

It also contributes somewhat to maintaining cognitive function. There is research indicating that residents near the Mediterranean are less prone to heart disease partly because they frequently consume berries, along with fish, nuts, and olive oil, which are part of the Mediterranean diet.

 

There are ongoing studies indicating that many flavonoid compounds in blackberries help improve heart health.

 

 

Overeating because it's good for your body is a no-no... Why yogurt and nuts in the morning go well together?

 

Eating a large amount of berries at once can cause side effects such as diarrhea.

 

Although not common, it can cause allergies in some individuals. Berries pair well nutritionally when eaten with yogurt and nuts in the morning.

 

Adding boiled eggs or fried eggs can help reduce concerns about protein intake.

 

Another advantage is that eating on an empty stomach in the morning does not have a negative effect on the stomach lining.

 

However, when eating with yogurt, you should carefully check the nutrition label and choose a product with low saturated fat to fully realize the health benefits.