A new study is showing evidence of reduced heart attacks among women who ate at least 3 servings of strawberries or blueberries per week. A cup of raw strawberries contains only 50 calories yet research is saying it’s jam-packed with disease-preventing nutrients.
Strawberries and blueberries are becoming known to contain a powerhouse of beneficial nutrients for us. This study takes a look at Anthocyanins, which are antioxidant compounds called flavonoids. The colors of red, orange, violet hues, these come from anthocyanins and are now being singled out as important for our overall health as demonstrated from this study and others.
Decreased Heart Attack Risk With 3 Servings Per Week
This new analysis comes from the Harvard School of Public Health where the researchers used data from an 18 year look at 93,600 women ages 25-42, known as the Nurses Health Study II. The purpose to was determine if there was a relationship between the amount of anthocyanins and other flavonoid intake and the risk of heart attack. The women were considered healthy at the beginning of the study and were asked to fill out food questionnaires every 4 years. Over the course of the study, 405 heart attacks were reported.
The researchers compared women who ate various servings of berries per week or month. The data shows a 33% decrease in heart attacks among those who ate at least 3 servings per week of berries versus those who ate one serving per month or less. Dr. Aedín Cassidy, the lead researcher said, “We have shown that even at an early age, eating more of these fruits may reduce risk of a heart attack later in life.”
Reduce Blood Pressure by 12%
The scientists believe the anthocyanins are responsible for the lower heart attacks not only from the results of this latest study but also from others that have come before. In 2011, research from the UK’s University of East Anglia Medical School studied 87,242 men and women over a 14 year period. During that time frame, those who had the highest consumption of anthocyanins – mostly from eating blueberries and strawberries – were 8% less likely to have high blood pressure when compared to those with the least anthocyanin intake. Additionally, participants who were less than 60 years old had a 12% reduced risk of hypertension.
Juice Your Berries. It’s Simple!
From a juicing perspective, it’s very easy to incorporate berries into your diet by simply putting a handful into your PowerGrind Pro juicer while making your juice combos. Strawberries taste great in just about any veggie juice recipe. Adding berries while making almond milk, orange juice or other fruit drinks is also very tasty and easy to do.
Another idea is simply to replace pie and cake desserts with a bowl of sliced strawberries and bananas. What I like to do is freeze a banana, (remove peel before freezing) then slice the frozen banana over strawberries. Add some shredded unsweetened coconut for a very nutritious and delicious dessert.
This is Day Eleven of 12 consecutive posts with Jay demonstrating how to make each juice recipe. Also included is nutrition and research information to compliment Jay’s choice of fruit and/or vegetable drinks. Happy Holidays from all of us at JayKordich.com
Day Eleven – Mean Green Juice
This is a powerhouse drink that combines antioxidants from high nutrient greens with potassium from celery and apple, bioflavonoids from lemon and the anti-inflammatory properties of ginger.
Mean Green Juice Recipe
6 kale leaves
2 green apples
4 celery stalks
1/2 lemon with the skin
1/2 inch ginger or to taste
This is Day Ten of 12 consecutive posts with Jay demonstrating how to make each juice recipe. Also included is nutrition and research information to compliment Jay’s choice of fruit and/or vegetable drinks. Happy Holidays from all of us at JayKordich.com
Day Ten – Jay’s Famous Lemonade
Most everyone loves an ice cold glass of freshly made lemonade. In the video below Jay Kordich says if you’ve never made HIS famous lemonade, then you haven’t had REAL lemonade. No sugar is used, just lemon and apples.
Did you know that the white pulp of lemons is chock full of bioflavonoids? This provides antioxidants, is anti-inflammatory, anti-cancer, protects against free radical damage and strengthens weak blood vessels and cataracts. Lemons are also high in vitamin C, yet another powerful antioxidant as well as a strong builder of the immune system. Also they are one of the best alkaline foods you can put in your body.
JAY’S FAMOUS LEMONADE Recipe:
1/4 lemon, two apples.
As you’ll see, Jay is using the outside skin as well as the inside of the lemon. For this reason, we recommend a thorough washing of the lemon before juicing, even if you purchase organic lemons.
This is Day Nine of 12 consecutive posts with Jay demonstrating how to make each juice recipe. Also included is nutrition and research information to compliment Jay’s choice of fruit and/or vegetable drinks. Happy Holidays from all of us at JayKordich.com
Day Nine – Cantaloupe Juice
One of the best fruits to make into juice is cantaloupe. It has an amazingly different, more creamy and vanilla shake taste when juiced. The way to get that extra taste is by juicing with the skin and all, cut into strips and run through your juice machine. If it’s a conventional melon, you may want to consider removing the skin to avoid pesticide residue.
The orange-yellow color of the flesh of a cantaloupe tells us it’s full of beta-carotene. We know from years of nutrition research that this provides many anti-cancer benefits as well as helping to give our skin a healthy glow. It also contains high levels of potassium that works synergistically with sodium and is important in regulating nerve and muscle activity.
At first it looks like the antioxidant levels are lower than other fruits but when you juice cantaloupe this will concentrate those nutrients and actually provides more polyphenol concentration than many other fruits. Therefore juicing cantaloupe is an easy way to add all of these valuable nutrients to the body.
Lower Inflammation Indicated by Research
A study involving hundreds of women has shown cantaloupe to be effective at lowering the risk of metabolic syndrome in those who ate the most fruit. The five fruits that contributed most to total fruit intake were apples, grapes, cantaloupe, watermelon, and bananas. The indicator most used to show lower inflammation levels, C-Reactive Protein, (CRP) was at healthy levels in the group that ate the greatest amount, approx. 12 oz per day. It’s indicated that the anti-inflammatory phytonutrients in cantaloupe and other fruits helped the women have lower, healthy CRP levels as well as less risk for metabolic syndrome.
This is Day Six of 12 consecutive posts with Jay demonstrating how to make each juice recipe. Also included is nutrition and research information to compliment Jay’s choice of fruit and/or vegetable drinks. Happy Holidays from all of us at JayKordich.com
Day Six – Pear & Apple Evening Regulator
We usually do not think of pears as one of the most nutritious of fruits, when in fact pears pack quite a punch when it comes to nutrient content as well as great taste. As far as juice recipes are concerned, pears are a great neutral sweetener for many combinations, especially for almond milks.
Pears have been shown in recent studies to improve insulin sensitivity in women, attributed to certain groups of flavonoids. Intake of these groups has been associated with decreased risk of type 2 diabetes in both women and men. The new analysis of the Nurses’ Health Study shows that among all fruits and vegetables when studied for their flavonoid content, apples and pears had the most consistent ability to lower diabetes risk.
Phytonutrients are where pears really stand out. The Baltimore Longitudinal Study on Aging with over 1600 people ages 62-69 years has shown apple/pear combo to have the second highest level of flavonols of all fruits and vegetables. This provides us with antioxidant and anti-inflammatory benefits.
Jay calls his Pear-Apple combo the Evening Regulator because pears and apples contain large amounts of pectin to keep your digestive system moving. Here’s the recipe: