It’s blueberry harvest time, or blueberryand if you’ve never given this fruit a chance, it’s time to reconsider that decision. Widely studied for its high concentration of antioxidants and anti-inflammatory compounds, it is a major ally in the prevention of cardiovascular diseases.
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The fruit contains vitamin C, vitamin K, manganese and bioactive compounds, with emphasis on polyphenols, particularly anthocyanins, responsible for its purplish-blue color.
“These nutrients help protect blood vessels, improve the function of the endothelium — the inner layer of the arteries — and help reduce oxidative stress, one of the main factors involved in the development of heart disease,” explains nutritionist Carla Castro to the Claudia Meireles column.
The professional explains that these antioxidants act by neutralizing free radicals, unstable molecules capable of damaging cells, proteins or even DNA. “At the level of the cardiovascular system, this damage promotes inflammation, hardening of the arteries and the evolution of cholesterol,” he emphasizes.
Prevention of diseases of the cardiovascular system
By reducing this inflammatory process, antioxidants help preserve the health of the vessels and reduce the risk of cardiovascular problems. The list includes heart attacks, strokes, hypertension and heart failure.
Naturally, the patients who benefit the most from regular consumption of blueberries are those who suffer from associated diseases: diabetics, hypertensive patients, people with a family history or those with altered cholesterol levels. According to the nutritionist, in these cases controlling inflammation and oxidative stress is even more important as a prevention strategy.
The fruit contains vitamins, minerals and fiber in its composition
Anthocyanins, in particular, play a central role in protecting the heart. They help to reduce the formation of fatty plaques in the arteries. “They are associated with better blood circulation, a reduction in inflammation and a reduction in the oxidation of LDL cholesterol, called ‘bad cholesterol’,” he emphasizes.
How to consume blueberries
About half a cup of blueberries, or about 150 grams per day, is enough to feel the benefits of consuming this fruit, which can be fresh or frozen. In fact, freezing blueberries helps preserve antioxidants, which is great news since it’s a seasonal fruit.
For consumption in the form of juice, the nutritionist highlights the quantity of sugar, because processing can reduce fiber and have the opposite effect. “Blueberries are safe for most people, their moderate consumption is for those who need to control their carbohydrate intake,” explains Carla Castro.
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