Life expectancy is influenced by many factors. Genetics, socioeconomic status, and access to health care can all influence longevity. However, food plays a central role in health, and some foods – like blueberries – are particularly good for health.
These sweet, juicy berries are packed with nutrients and plant compounds that may help you live longer, nutritionists say.
How can blueberries help you live longer?
Rich in antioxidants
According to Eatingwell , blueberries are particularly rich in protective antioxidants called anthocyanins.
The anthocyanins in blueberries, which give them their beautiful colour, have been linked to a reduced risk of age-related diseases, including diabetes, cardiovascular disease and neurological disease, says clinical nutritionist Lisa Andrews.
It is believed that they do this by fighting inflammation and reducing oxidative stress. Oxidative stress occurs when there is an imbalance of free radicals that damage cells in the body. Over time, this can increase the risk of chronic diseases such as heart disease, diabetes, and cancer.
Consuming blueberries brings many health benefits (Photo: Livescience).
Since blueberries are a significant source of anthocyanins, you don’t have to eat mountains of them to reap their benefits. In fact, one study concluded that eating just 1/3 cup of blueberries a day can reduce the risk of many chronic diseases that shorten life.
May improve gut health
Gut health is about more than just smooth digestion. A growing body of research suggests that a healthy gut microbiome can impact nearly every aspect of your health. And for gut health, try blueberries. One cup of these nutritious fruits provides 3.5 grams of fiber, or nearly 13% of your daily fiber needs (28 grams).
“Fiber helps regulate bowel function and plays a role in appetite control and blood sugar control,” says Andrews.
In addition to fiber, blueberries are rich in gut-supporting compounds called polyphenols.
May reduce the risk of chronic diseases
Heart disease, type 2 diabetes, and Alzheimer's disease are among the leading causes of death in the U.S. Studies have found that blueberries may reduce the risk of all of these diseases.
A study looking at the link between blueberries and heart health found that people who regularly eat blueberries may be less likely to have high blood pressure, high cholesterol or heart attacks.
Research also shows that blueberries may help the body use insulin more effectively, potentially reducing the risk of type 2 diabetes.
Additionally, a smaller study found that blueberries may help maintain cognitive function and may protect against Parkinson's disease.
Other fruits that can improve longevity
Blueberries aren't the only fruit that can help you live longer. These nutritious fruits also have longevity benefits:
- Oranges: These sweet citrus fruits are high in vitamin C and potassium, both of which support healthy blood pressure. This can help protect against heart attacks and strokes.
- Apples: With about 4g of fiber per medium apple, apples are a great way to add more fiber to your daily diet. They are also rich in polyphenols, antioxidants, to fight oxidative stress and also help you get your potassium.
- Avocados: They're packed with heart-healthy fiber, says nutritionist Lindsay Fencl.
In fact, one study found that eating two or more servings of avocado per week may reduce the risk of heart disease and coronary heart disease, especially when eaten in place of other high-fat foods like butter, margarine, processed meats, and whole-fat cheese or yogurt.
- Cherries: They're packed with antioxidants that help fight inflammation, support heart and brain health, and may even ease joint pain.
They also contain natural melatonin, which can improve sleep. That's key to a longer life, since research has found that too little (or too much) sleep can shorten your lifespan.
Source: https://dantri.com.vn/suc-khoe/an-them-loai-trai-cay-nay-giup-ban-song-lau-hon-20250720190933535.htm
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