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Berries and Broccoli: Powerful Fruits and Vegetables

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8/31/2017

SCNM Student blogger Dejan Matijevic took some time to tell us why everyone should be consuming berries and broccoli to boost their overall health!*

Berries: Champions of the Fruits

Berries appear to be the healthiest fruits! I mean, just look at their colors. The deep, vibrant red, blue, purple and black colors are due to potent antioxidant pigments found within them, which help you live longer and reduce your cancer risk.

Antioxidants fight “oxidative stress.” Oxidative stress is basically the rusting of your body. The more oxidative stress you have within your body, the faster you age and the higher your chances of developing cancer.  Berries have almost ten times more antioxidants than other fruits and vegetables and more than fifty times the antioxidant content of animal foods 1.

Apples contain 60 units of antioxidants, bananas contain 40 units, and mangos contain 110 units. What about 1 cup of strawberries, cranberries, raspberries, blueberries, and blackberries? 310, 330, 350, 380, and 650 units, respectively, of antioxidant strength 2.

Blackberries are making the rest of the field look foolish. This is no surprise though – they are the darkest of the berries. The darker the berry, the more antioxidant power. The same thing applies to vegetables (e.g. choose red onions over white, purple cabbage over green, purple eggplant over white, etc.) For the best nutrition bang for your buck, choose the darkest produce you can find!

The antioxidant benefits of berries are clearly impressive. But they also improve your eyesight and memory 3,4, boost your immune system, help with post-exercise recovery 5, and even lower your chances of developing age-related diseases such as Alzheimer's & Parkinson's 6,7.

Eat berrries. Live longer.

Why Daily Broccoli?

The liver is the primary detoxification organ in our bodies. Broccoli has the ability to boost the activity of detoxifying enzymes in the liver 8. The component found in broccoli (and other cruciferous vegetables) that gives it this ability is called sulforaphane.

Broccoli has been shown to reduce levels of carcinogens in the bloodstream 9, prevent breast cancer stem cells from becoming tumors 10 and even help boys with autism by improving their verbal communication and social interaction 11. Broccoli has also been shown to protect your brain 12, manage type 2 diabetes 13, protect your DNA 14, and even preserve your eyesight 15.

Many diseases develop after the human is overburdened with toxins in the system.  Eat broccoli regularly as part of a balanced diet to be in permanent detoxification mode.

Use broccoli as a tool to help you prevent the development of a number of diseases and to keep your overall health at a high level.

(1)https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-9-3
(2) https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-9-3
(3) https://www.ncbi.nlm.nih.gov/pubmed/11134978
(4) https://www.ncbi.nlm.nih.gov/pubmed/22535616
(5) https://www.ncbi.nlm.nih.gov/pubmed/22111516
(6) https://www.ncbi.nlm.nih.gov/pubmed/16945610
(7) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3320056
(8) https://www.ncbi.nlm.nih.gov/pubmed/11532863
(9) https://www.ncbi.nlm.nih.gov/pubmed/11532863
(10) https://www.ncbi.nlm.nih.gov/pubmed/20388854
(11) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4217462/
(12) https://www.hindawi.com/journals/omcl/2013/415078/
(13) https://www.ncbi.nlm.nih.gov/pubmed/23631497
(14) https://www.ncbi.nlm.nih.gov/pubmed/20713433
(15) https://www.ncbi.nlm.nih.gov/pubmed/23812493

You can follow Dejan at:

Instagram @hoopshealth
Twitter @hoopshealth
Facebook @bballhealth
Snapchat @bballhealth

*Please note this is a student blog and does not necessarily reflect the opinions or positions of SCNM.  This is not medical advice, always consult a licensed professional for any medical issues.