It’s always great to integrate a variety of vegetables and fruits into your diet. As a family physician in Vancouver, British Columbia, healthy eating is something Dr. Ali Ghahary strongly advocates. But did you know that there are certain fruits that are better than others?
Blueberries, for example, are known as a “superfood.” They pack a powerful punch of nutrients and are an excellent source of vitamin C, vitamin K, fibre, and antioxidants such as anthocyanins. Anthocyanins are responsible for giving certain fruits – like blueberries and blackberries – that deep red, purple or blue pigment. Research has also shown anthocyanins to be linked to the prevention of cancer and dementia, give you better cardiovascular health, and increase your overall quality of life.
In fact, back in 2012, a study was done of 93,000 women and found that those who ate a minimum of three portions of blueberries per week had as much as a 30% lower risk of suffering from a heart attack compared to those who consumed less fruits from the superfood category. In addition, a study done in 2015 on 50 post-menopausal women also showed that consumption of blueberries relaxed the walls of the arteries, reducing the risk of atherosclerosis (hardening of the arteries.)
Though these studies that were done were relatively small, increased research has continually shown that blueberries may have more health benefits than not. They’re also low in calories and high in nutrients containing phenolic compounds, so they’re a much healthier sweet treat than if you were to eat a chocolate bar or ice cream. You can also incorporate them into your meals by adding them to breakfast cereals, mixing them into low-fat yogurt, or by making fruit smoothies.
Other examples of “superfoods” include broccoli, green tea and garlic. On Medium.com, Dr. Ali Ghahary also shares some of the top 5 foods that are great for boosting your health and providing you with more energy.