Are blueberries a superfood?

Google “blueberries and health” and you will see article after article about the health benefits of blueberries.  My sister sent me one titled, 7 Science-Backed Benefits of Blueberries.  Growing up I often went blueberry picking with my grandparents.    My grandmother then made blueberry muffins, blueberry pie and blueberry sauce.   Little did I know that wild blueberries were especially healthy.    

What are some of the health benefits of blueberries?

•          Heart health:  Blueberries help lower your bad LDL cholesterol while increasing your good, HDL cholesterol.  Additionally, blueberries help lower your blood pressure.  The antioxidants in blueberries help reduce your risk of cardiovascular disease.  To read more about blueberries and heart health, go to Heart Health.
• Improve brain function:  Studies on older adults have found that eating blueberries everyday can help improve memory.  To read more about blueberries and brain health go to Brain Health. 

• Digestion:  Blueberries help feed those healthy bacteria in your gut as blueberries provide fiber. 
• Skin health:  Who would think blueberries would be good for your skin?  Why? The antioxidants in blueberries may help protect your skin from sun damage.
  
• Diabetes:  Blueberries are a way to add some natural sweetness to a smoothie, cereal, plain yogurt and even salads.  Studies have found the blueberries can help improve A1C levels.  And blueberries won’t raise blood sugar levels as much as other fruits. 
• Blueberries are low in calories and full of healthy nutrients.  One cup of blueberries adds only 80 calories and fiber, vitamins C and K and minerals including potassium and manganese.  And blueberries are essentially fat-free.

What about wild blueberries?

Apparently wild blueberries have higher concentrations of the Anthocyanin antioxidant than blueberries you buy in the store.  Prince Edward Island has had wild blueberries for 10,000 years.  To survive the harsh winters, these wild blueberries have even more of the healthy antioxidant, Anthocyanin.  Apparently, the harsher the winters, the higher the concentration of this antioxidant.  When we visited PEI a few years ago, we stopped in the Prince Edward Island Preserve Company and watched them make many kinds of preserves.  I brought some home and liked them so much that for years I ordered more preserves from them but then I started to buy preserves locally.  My husband has suggested I go back to ordering their delicious blueberry preserves to get a good dose of those healthy Anthocyanins as the preserves are made from wild blueberries.  And they offer preserves with no sugar added.  

Conclusion:  Add some blueberries to your day and add some healthy nutrients and antioxidants to your day.  I have relatives that do not like the taste of raw or frozen blueberries but will eat them in blueberry pancakes or in smoothies.  I like blueberries but particularly like blueberry preserves.  Find a way to add some blueberries to your day for a healthy boost.  For even more of a health boost, choose wild blueberries.  My dentist says he buys frozen wild blueberries.  Smart choice. 

Sources: 7 Science-Backed Benefits of Blueberries,  Heart , antioxidants , Heart Health , Brain Health , healthy bacteria , A1C levels , blueberries won’t raise blood sugar levels as much as other fruits , nutrients , Prince Edward Island , Preserve Company , Blueberry Turmeric Smoothie  Image Sources:  nutrition facts   , Wild blueberry preserves , blueberries 

Blueberry Turmeric Smoothie (adapted)

2 cups milk (whole, 2% or fat-free)
2 frozen bananas
1 cup frozen blueberries, rinsed
½ cup ice cubes
2 teaspoons minced fresh ginger
½ teaspoon minced fresh turmeric

Instructions:  In a blender, puree milk, bananas, blueberries, ice, ginger and turmeric until smooth.  Divide between 2 glasses.  Sweeten with honey if desired.  For more of a nutritional boost, add some chia or ground flax seeds and use frozen wild blueberries. 

 

Which protein foods may slow aging?

This week my husband showed me an interesting article in TIME, Can Taurine Slow Aging?  Who isn’t interested in slowing down father time?  Then my husband asked me if I knew what taurine was.  I said, “sure, it is an amino acid in some proteins.”  So, what does taurine have to do with slowing aging?  What foods have taurine?  Are there ways to increase taurine levels in your body besides eating certain foods?

 

What is taurine?

As noted in my blog, How can you add some high-quality protein foods to your day?, proteins are made up of building blocks called amino acids.  Your body can make some amino acids but some you have to get from the foods you eat.  For babies taurine is an essential amino acid but adults can make the amino acid, taurine.    

Taurine levels decline as you age.

Although adults make taurine, the amount we make decreases substantially with age.  For example, in 60-year-old individuals, taurine levels are “only about one-third of those found in 5-year-olds”.  

How might taurine affect health and aging?

Scientists have studied taurine and aging and health in mice but not yet in humans.  In mice, researchers found that taurine:

•   Suppressed weight-gain associated with aging
•    Increased energy
•    Increased bone mass
•   Improved muscle endurance and muscle strength
•   Reduced insulin resistance
•   Helped promote a younger immune system

Bottom line:  “Not only did we find that the animals lived longer, we also found that they’re living healthier lives”.  Researcher, Yadav notes, “Taurine abundance goes down with age, so restoring taurine to a youthful level in old age may be a promising anti-aging strategy”. 

What about people?  Researchers took blood samples from 12,000 people.  Those with higher levels of taurine were healthier overall including:

•           Lower levels of blood glucose
• Lower levels of cholesterol
• Lower inflammation

How can you be sure you are getting enough taurine?

Food:  Researchers don’t recommend buying taurine supplements or drinking energy drinks containing taurine.  Rather, there are many foods that are rich in taurine.  These include meat, fish, eggs and dairy – dairy from cow’s, not plant-based milks.

•           Fish and seafood:  enjoy some scallops as shellfish are high in taurine.  Tuna is another excellent source of taurine.  Cod and tilapia are good sources.
• Turkey – provides the highest taurine levels of any animal meat.  Those who like dark meat are in luck as the darker meat provides more taurine.
• Chicken is a good source of taurine but like turkey, the darker meat has more taurine. 
• Beef – also is rich in taurine. 
• Dairy – only animal products are good sources of taurine.  So, enjoy real cow’s milk to get taurine and not the plant-based milks.  USDA recommends three servings of dairy from cow’s milk every day. But this can include cheese and yogurt.  For ice cream lovers, even ice cream can add some taurine to your day but in lesser amounts. 

Can exercise increase taurine levels?

Researchers looked at taurine levels before and after strenuous cycling exercise.  They found both athletes and sedentary individuals had an increase in taurine levels after exercise.  “No matter the individual, all had increased taurine levels after exercise, which suggests that some of the health benefits of exercise may come from an increase in taurine,” says Yadav, a researcher.  The article didn’t say, but would walking also increase taurine levels? 

What about dogs and cats? 

•           Cats:  Unlike adults, cats cannot make taurine and must get it from the food they eat.  If cats do not get enough taurine, a deficiency “can lead to vision loss, poor growth, and development of heart problems”. 
• Dogs:  Dogs can make taurine but some breeds don’t make enough and may need to get some taurine in their foods.  See:  Taurine for Dogs:  Do Dogs Need Taurine Supplements? 

Conclusion:  How about you?  Are you getting enough taurine in your diet?  I enjoy some real dairy at every meal.  I make my morning oatmeal with a cup of real cow’s milk.  I like yogurt at lunch and dinner I enjoy a glass of real cow’s milk with my meal.  I am not a vegetarian and enjoy beef, turkey, chicken and seafood.  Adding in some exercise is another way to boost those taurine levels.  Enjoy an ice cream cone and know that you are getting some taurine. 

Sources:  Can Taurine Slow Aging?  , How can you add some high-quality protein foods to your day? , babies , researchers , taurine , line , notes , people , Food , ice cream ,  Researchers , deficiency , Taurine for Dogs:  Do Dogs Need Taurine Supplements?   Image Sources:  Foods rich in taurine , benefits of taurine , Taurine

Eating better to sleep better

Who knew that what you eat affects your sleep.  Yes, overeating can lead to upset stomachs and affect your sleep.  Once my husband and I went out to a French restaurant.  We ordered some food with heavy sauces.  Our mistake.  We felt so full afterwards that we both could not sleep.  Others avoid coffee in the evening as the caffeine keeps them awake.  But are there foods that help promote better sleep?

Americans need their sleep as the CDC says about one-third of us are failing to get the recommended seven to nine hours of sleep every night.  The Cleveland Clinic notes, A good night’s sleep is critical to our health, giving our bodies time to rest, repair and rebuild.

There are no magic foods that will immediately help you sleep.  But there are foods and beverages that can help.  In general, eating foods higher in fiber and lower in saturated fat can lead “to deeper, more restorative sleep”. 

What pre-bedtime beverages help you sleep?

• Cow’s milk.  For years people have recommended a glass of warm milk to help them sleep.  Why? Cow’s milk contains the protein, casein, that has been shown to enhance sleep.  Note:  Most plant-based milks like almond milk do not have any casein so will not help promote sleep.  Some soy milks have casein added. 
• Chamomile or peppermint tea.  Chamomile contains a chemical compound that helps one relax and actually has been shown to improve the quality of sleep.  The essential oils in peppermint tea can help relax your muscles, setting the stage for a peaceful night of sleep.  

What foods might help you sleep better?

• Lean protein foods:  think chicken, turkey, and fish.  These proteins have the amino acid, tryptophan, that helps raise serotonin levels which promotes sleep.  Yogurt made from cow’s milk has tryptophan which promotes sleep and even people with lactose intolerance find they can eat some yogurt.  Fairlife makes a yogurt that is higher in protein and is lactose free. 
• Complex carbs:  Skip the sugary snacks before bedtime and opt for something whole-grain that takes longer to digest and adds some fiber to your day.  (See Whole Grains in Your Diet.) Enjoy some whole-grain toast, whole grain crackers for your bedtime snack.  Sugary snacks before bed actually lower your serotonin levels and thus won’t promote sleep. 
• Healthy fats:  Unsaturated fats can also help raise your serotonin levels.  Choose some peanuts, walnuts, almonds, cashews, or pistachios.  For those that can afford some extra calories, enjoy some peanut M&M’s.  Yes, some simple sugars but also those healthy peanuts. Skip high fat snacks like potato chips, French fries which can bring down your serotonin levels.  

What are some snacks to have before bed that may help you sleep better?  The Cleveland Clinic has some good suggestions for snacks that can promote a good night’s sleep.

•  Banana with low-fat yogurt.  The banana adds some magnesium, a mineral good for sleep and yogurt adds some casein.  Note:  Choose yogurt made from cow’s milk to get the casein protein.
• Low-fat cottage cheese with some whole-grain pita chips.
• Peanut butter on some whole-grain crackers
• Apple slices with some mozzarella string cheese.
• Some tart cherry juice seems to help promote sleep.

Conclusion:  Try some of these ideas and find what works for you to help you get a good night’s sleep. 

 

Sources:  recommended seven to nine hours , Cleveland Clinic , lead , casein , Chamomile , Yogurt ,  whole-grain , Whole Grains in Your Diet , Unsaturated fats , snacks   Image Sources:   yogurt ,   tea   , Cashews