Blueberries Improve Memory, Sleep Quality, and Mood They're also an excellent source of melatonin—the hormone that helps you sleep. The body metabolizes melatonin very quickly, so it's a great choice for those struggling with insomnia.
Turns out it is rich in magnesium, a mineral that helps the body and brain relax and regulate melatonin. It's also naturally high in tryptophan. Blueberries are beneficial because they are loaded with antioxidants that protect us from stress caused by sleep disorders and help support brain health and memory.
Cherries. Cherries and cherry juice contain high levels of melatonin, a hormone in the brain that controls your sleep regulation. One study even shows that drinking tart cherry juice could improve sleep in people who suffer from insomnia.
Berries, including blueberries, raspberries, and blackberries, may be a good energy boosting food when the body is craving something sweet. Dark berries tend to be higher in natural antioxidants than lighter-colored ones, which may reduce inflammation and fatigue in the body.
For example, eating blueberries before bed can relieve stress and improve mood. In addition, their antioxidants help improve your circulation system, increasing blood flow to your heart and strengthening blood vessels.
Cherries are known for being one of the best foods for sleep as they naturally contain melatonin. Snacking on cherries or drinking cherry juice can help promote longer, deeper sleep.
There's no downside to eating blueberries every day because they're so healthy. But Zumpano says you'll get the most benefits from fresh, uncooked organic berries. While delicious, blueberry pancakes or muffins aren't quite as healthy. “Antioxidants can be harmed by heat,” Zumpano explains.
A cup of blueberries contains 3.6 g fiber, excess consumption of blueberries can cause stomach discomfort, gastrointestinal problems like bloating, flatulence, diarrhea etc. It can also hamper the absorption of nutrients by our intestines and give rise to many health problems.
Compounds in blueberries known as flavonoids may improve memory, learning and general cognitive function—and could slow age-related decline in mental function. Scientists have identified more than 6,000 different flavonoids.
Moreover, the key behind blueberries' ability for mood booster is the anti-oxidant flavonoid. Blueberries are rich with anthocyanin, a type of flavonoid that gives the dark blue pigment of blueberries. Flavonoid-rich food such as blueberries has shown to have a measurable effect on positive mood.
1. Cherries. Cherries (especially sour cherries like the Montmorency variety) are one of the only (and highest) natural food sources of melatonin. Studies have shown a boost in circulating melatonin after consumption of cherries, though sweet cherries have half the melatonin content as sour cherries.
Eggs and fish are higher melatonin-containing food groups in animal foods, whereas in plant foods, nuts are with the highest content of melatonin. Some kinds of mushrooms, cereals and germinated legumes or seeds are also good dietary sources of melatonin.
According to a few studies, a bowl of blueberries can help in boosting immunity and can reduce the risk of diabetes, obesity and heart diseases. Moreover, consuming a small portion of berries daily can help in strengthening the metabolism and prevent any kind of metabolic syndrome and deficiency.
Long considered as a kind of “superfood”, blueberries equal brain health. Their brain-boosting power comes from their high concentration of antioxidants, which help to balance the number of free radicals in the body to counteract oxidative stress and support a healthy, well-functioning immune system.
Blueberries
When we're anxious and stressed, our bodies crave vitamin C to help repair and protect our cells, and blueberries are packed full of it. Small but mighty, blueberries are bursting with antioxidants and vitamin C which have been shown to provide anxiety relief.
Researchers determined that up to six cups of wild blueberries a day improves memory in older adults in 12 weeks, but the dose is unrealistic. When adding just one daily cup of blueberries to the diets of older adults, researchers found improvements in their long-term memory and some other aspects of cognition.
Fruits. Certain fruits such as oranges, bell peppers, guava, kiwi, tomatoes, and strawberries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from becoming damaged and supports overall brain health. In fact, a study found that vitamin C can potentially prevent Alzheimer's.
Generally speaking, it is not recommended to eat more than one cup (approximately 148 grams) of blueberries a day. Eating too much of any food can lead to negative health effects, and blueberries are no exception. Eating large amounts of blueberries could potentially cause an upset stomach due to their natural acidity.
Blueberries have been labeled as a superfood because of their many health benefits. They are packed with anthocyanins, which reduce inflammation, and are one of the most powerful antioxidants. Anthocyanins are also responsible for the berry's dark, rich color.
3. Who should not eat blueberries? People with a history of kidney stones or who are at risk for developing kidney stones should limit their intake of blueberries due to their high oxalate content.
Some common traits of bad blueberries are a mushy, soft texture and some discoloration and bruising and then mold will start to appear beginning where the stem was attached. Remember, if they are moldy, throw them out!
Blueberries are something that can be enjoyed every day, and two handfuls of blueberries, which is the equivalent of 4 heaped teaspoons, counts towards one of your five-a-day portions. Research has found that eating a cup of blueberries a day reduces risk factors for cardiovascular disease.