From My Book, Back to Your Roots How to Grow Vegetables and Fruits.
The following is an example of how using peer reviewed scientific studies, I demonstrate the unique health benefits of fruits and vegetables in my book about growing food and health. These studies validate my thesis that growing food will make people healthier and happier…
The color of the blueberry itself is indicative of high levels of anthocyanins. These are some of the most powerful anti-oxidants found in all of the classes of polyphenols, or the compounds which give fruits and vegetables their color.5 As aforementioned, by destroying free radicals, which cause inflammation and destruction within the body’s cells, anti-oxidants have been demonstrated to reduce the risk for cardiovascular disease, cancer, diabetes, and cognitive diseases like Alzheimer’s. Specifically, according to Current Nutrition and Food Science Journal, “In vitro studies indicate that anthocyanins and other polyphenols in berries have a range of potential anti-cancer and heart disease properties…”.6 In fact, a study from Cancer Investigation concluded that anthocyanins demonstrated a greater ability to reduce tumor cells versus other flavonoids.7 Though berries are much smaller than other fruits and vegetables, The Journal of Agricultural and Food Chemistry revealed that, “In general, blueberries are one of the richest sources of antioxidant phytonutrients of the fresh fruits and vegetables we have studied”.8
Are you worried that there is so much new information in this book that you may forget it soon? Well luckily since you now grow blueberries and are a blueberry eating machine, improved cognitive performance is another one of the super health benefits of regular blueberry consumption.9 For instance, The University of Cincinnati Psychiatry Department indicated that “…anthocyanins have been associated with increased neuronal signaling in brain centers, mediating memory function as well as improved glucose disposal, benefits that would be expected to mitigate neurodegeneration”.9 Once again, it appears the anti-inflammatory properties of anti-oxidants help to keep the brain healthy. Hold on for just a moment, I have to go eat a handful of berries!…
If you are interested in learning more about how to grow fruits and vegetables, my book is AVAILABLE ON AMAZON .
5.) Lohachoompol, Virachnee, George Srzednicki, and John Craske. “The Change of Total Anthocyanins in Blueberries and Their Antioxidant Effect After Drying and Freezing.” BioMed Research International 2004.5 (2004): 248-252.
6.) Beattie, Julie, Alan Crozier, and Garry G. Duthie. “Potential Health Benefits of Berries.” Current Nutrition & Food Science 1.1 (2005): 71-86.
7.) Kamei, Hideo, et al. “Suppression of Tumor Cell Growth by Anthocyanins in Vitro.” Cancer Investigation 13.6 (1995): 590-594
8.) Heinonen, I. Marina, Anne S. Meyer, and Edwin N. Frankel. “Antioxidant Activity of Berry Phenolics on Human Low-density Lipoprotein and Liposome Oxidation.” Journal of Agricultural and Food Chemistry 46.10 (1998): 4107-4112.
9.) Krikorian, Robert, et al. “Blueberry Supplementation Improves Memory in Older Adults.” Journal of Agricultural and Food Chemistry 58.7 (2010): 3996-4000.