As we herald in 2024, many of us declare goals for the new year, concomitantly crossing out old habits and writing in new ones. Improving our health and wellness is a top goal for some, with simultaneous incentives to lose weight and feel great. Gym memberships soar in the beginning of the year for that very reason. As holiday parties come to a screeching halt, improving eating habits becomes a goal that’s a bit more tangible.
Incorporating more produce into our daily schedule can invigorate our motivation to optimize health and wellness. Even adding one type of produce per day can go a long way, amping up our nutritional repertoire with more vitamins and minerals. Though all fruits and vegetables merit integration into our diets, one in particular deserves an honorable mention. The tiny yet mighty blueberry boosts a more incredible nutritional profile than its bigger counterparts. It contains fiber; vitamin C; vitamin K; manganese; and phytochemicals, such as anthocyanin, quercetin and myricetin.
Anthocyanin provides blueberries their distinctive purple-blue hue, offering an aesthetically pleasing view when consuming these beautifully edible orbs. These phytochemicals have a positive modulating effect on inflammation and oxidative stress, dampening the risk for chronic disease, like cardiovascular disease and Alzheimer’s disease.Those two factors are the hallmarks to aging, disease and death. The Nurses’ Health Study shows that those who consume a serving of blueberries a week have brains that perform 2.5 years younger than their age, meaning that cognitive decline is delayed 2.5 years!
The gut is an important realm in our bodies that can have a profound impact on our mental health, as well as our overall well-being. The brain-gut connection is backed by burgeoning research, explaining that the microbiome in our gut can influence our mental stamina, including dementia and depression. Blueberries provide the tools, including fiber, that can support optimal mental health, which can in turn bestow us with a better health outcome. Eating our best to mold our finest selves is the best gift we can give ourselves in this upcoming year, which can subsequently help fulfill other goals on our roster!
