Doctor recommends this food to promote longevity

2024-03-31 16:00:46

The antioxidants present in blueberries can prevent heart disease, protect cells from aging and even improve memory. All of this contributes to us living longer.

Last update: March 31, 2024

Blueberries are recognized for their multiple health benefits as “long-lived foods.” Its incorporation into the diet improves the skin, contributes to better vision and facilitates muscle recovery.

This is suggested by Dr. Neil Paulvin, regenerative health researcher and physician. The professional, with more than 20 years of experience in the field, recommends blueberry nutrients to promote longevity.

Why would blueberries be “long-lived foods”?

When we talk about a food that extends life or allows us to live longer, in reality, we have to be cautious. There is no single magical product that makes us long-lived. It is the combination of different factors that influences our life expectancy.

However, there is research linking the consumption of blueberries with a better future outlook for health. Of course in combination with a healthy lifestyle. So specialist doctor Neil Paulvin recommends these red or blue fruits, not because of a personal idea, but because of scientific evidence.

In principle, the effects have been verified in several animals. For example, in nematodes, blueberry extract extends life expectancy.

And although in humans There is no conclusive research that certifies the same.we know that the consumption of the fruits helps prevent some chronic diseases. Among them, according to information collected in a 2018 reviewinclude diabetes, heart disease and cognitive impairment.

Therefore, we can assume that if we avoid or delay chronic diseases, we have a better chance of living longer. Which makes blueberries essential foods in the diet of those who want to live a long life.

Benefits of blueberries for longevity

Dr. Neil Paulvin’s claims They are based, above all, on the anthocyanin content of blueberries.. These are polyphenols that are also pigments.

In part, they are responsible for the color of the berries. But much more important is the role they can play in the human body so that we live longer.

They protect cells

Anthocyanins are antioxidants. They are involved in cellular DNA repair processes and counteract oxidative stress.

This activity is key to slowing down aging. The antioxidant capacity manages to neutralize free radicals that alter different metabolic processes in the body.

Nevertheless, Not all varieties of blueberries have the same anti-aging action. For example, among those grown in Huelva (Spain)to variants Millenia It is the one that contains the most anthocyanins, but even so, it does not reach the maximum antioxidant potential, which belongs to the variant Windsor.

They contribute to brain health

Some scientific studies corroborated the benefits of blueberries for good brain function. A work developed with animals found that the berries may have a positive impact on learning and memory in later life.

The effect on cognition would occur due to the direct interaction of polyphenols with neurons. Specifically, it would increase the ability of cells to maintain their functions in old age.

The research is reinforced with another study published in the official journal of the American Neurological Association. After evaluating more than 16,000 adults aged 70 years or older, it is concluded that the intake of anthocyanins can reduce cognitive decline.

They control inflammation

Another benefit of blueberries for longevity is that would help reduce systemic inflammation. The finding was certified in experimental animals that were obese.

This has a direct impact on the reduced risk of cardiovascular disease and type 2 diabetes. Controlling inflammation in the body is currently proposed as a way to combat overweight and reduce insulin resistance, two situations that limit life expectancy.

Reduce collagen degradation

The anthocyanins in the berry are effective in promoting the production of new collagen in the skin. This protein is essential for the elasticity and structure of soft tissues. Its breakage or lack of replacement with age is, in part, responsible for wrinkles.

According to a study published in the journal Molecular Nutrition and Food Research, anthocyanins reduce collagen degradation. In particular, protecting the substance from photoaging induced by UV rays.

On the other hand, blueberries have benefits for the skin due to their high content of vitamin C. This micronutrient is also essential for collagen formation.

They work as prebiotics

Prebiotics are “food” for the human microbiota. When consumed through certain products, they are capable of regulating the balance of the bacteria that inhabit the digestive tract.

Anthocyanins are natural regulators of intestinal flora. By promoting the balance of bacterial colonies, they reduce systemic inflammation. Therefore, It is an indirect route through which they also help longevity.

Prevent cardiometabolic diseases

Although blueberries provide sugars, they do so in low quantities (about 10 grams of the carbohydrate per 100 grams of the fruit consumed). This is a level similar to that of oranges or apples. Even, For people living with diabetes, this is one of the permitted fruits.

Furthermore, the evidence justifies its inclusion in the diet of people with disorders associated with the cardiovascular system:

• Through a randomized clinical trial A decrease in LDL cholesterol was observed in men and women with metabolic syndrome who consumed a blueberry supplement for 2 months.
• And study published in Current Developments in Nutrition found that blueberries, consumed for 8 weeks, reduced triglycerides in people with type 2 diabetes.
• Adding berries to a high-carb, low-fat breakfast reduces fat oxidation. In this way, the production of LDL cholesterol is limited or place.
• Another study from 2019 suggests that the fruits reduce cardiovascular risk and improve the functioning of blood vessels.

They can improve eye health

The vitamin C present in blueberries also would help prevent age-related macular degeneration. It is estimated that the effect is achieved with an approximate amount of at least 11.2 milligrams of the berries per day or more than 78 milligrams per week.

It is worth remembering that Visual impairment is another sign of aging. Therefore, foods for those who want to live a long life with a good quality of life cannot do without nutrients associated with better eye health.

They promote muscle recovery

Nutrients in berries promote iron absorption and collagen production. It is speculated that these properties are responsible for the acceleration in recovery from muscle damage after exercise.

7 practical ways to incorporate blueberries into your diet

Taking advantage of the benefits of food to become longer-lived is possible through tasty recipes. And while it is good to vary preparation methods, Dr. Paulvin suggests eating cranberries rawsince baking them reduces their nutrient level.

However, other benefits remain. Therefore, we offer you the following options so that you can choose the ones that are most appetizing to you:

Blueberry infusion: Boil a cup of water and then add two tablespoons of dried cranberry leaves and crushed fresh berries. Let cool and strain to drink.

Fruit salad: Prepare your favorite mixture for breakfast or dessert and add 100 grams of blueberries to it. They combine well with pear, apple, melon, kiwi and other fruits with anti-aging properties.

Yogurt and blueberry dessert: blend a cup of natural yogurt with probiotics and half a cup of blueberries. You can add one or two tablespoons of honey and crushed almonds.

Blueberry and Beet Smoothie: Extract the juice of three small beets and place it in a blender with half a cup of blueberries and lemon juice. Add a liter of water and process until there are no lumps.

Jam: Mix 400 grams of blueberries with 100 grams of sugar and a quarter cup of lemon juice in a pot. After 30 minutes of rest, turn on the medium heat and, when it is about to boil, reduce it to minimum. Cook for half an hour more.

Cereal bar with granola: Mix one cup of honey with two of oats, spread in an oil-based mold and bake for 5 minutes in the preheated oven. Then, crush half a cup of almonds, half of peanuts and another half of raisins. Add everything to the mold you have in the oven. Leave for 5 more minutes and, at the end, add half a cup of dried cranberries. Let it cool and then cut it to the size of the bar you want.

Cookies: chop 100 grams of butter. Place 160 grams of sifted flour in a container and shape it into a volcano. In the upper hole place an egg yolk, 75 grams of chopped cranberries and sugar. Knead the mixture, add the butter and separate it into two parts to let it cool for an hour in the refrigerator, previously wrapped in paper. film. Cut the dough into cookie shapes and bake on parchment paper for 15 minutes.

Include blueberries in a comprehensive longevity plan

Blueberries are easy to grow at home. If you achieve this, you will be able to count on fresh specimens for your preparations or to ingest them directly.

But beyond being considered “long-lived foods”, remember that Its benefits are useful within the framework of a balanced diet and a regular training routine. You don’t need to go overboard with them either, although they have no side effects in healthy adults.

It is a good goal to want to be long-lived. But it is also about doing it with quality of life. So ask your doctor what you can do to live longer and better, besides eating blueberries.