Lower Your Blood Pressure With a Cup of this Fruit Daily
Did you know you that can lower your blood pressure by just taking a cup of blueberries on a daily basis? Blueberries are not only sweet and delicious, but they can significantly help to improve the health of your heart. In reality, blueberries are renowned credit to their high antioxidant properties when it comes to vegetables and fruits. They are loaded with anthocyanins, a type of flavonoids that give them their blue color.
Antioxidant Benefits of Blueberries
- Fight free radicals in the body
- Prevent plaque formation in the arteries
- Improve cardiovascular health
Long-term ingestion of high amounts of Anthocyanin has been linked with a reduced risk of heart attack in young and middle-aged women.
In reference to study by Journal of the Academy of Nutrition and Diabetics, consumption of blueberry ever day improves blood pressure and arterial stiffness. This was found in postmenopausal women suffering from pre- and stage-1 hypertension.
Other Anthocyanins Benefits
- Memory improvement.
- Improved digestion.
- Reduced risk of dementia and Alzheimer’s disease.
- Cancer prevention.
If you are looking for a great way to snack, blueberries are among the best option. A single cup contains about 80 calories. They are rich in dietary fiber, which makes you feel full and improves digestion. Additionally, 1 cup contains roughly 25% of your daily value of Manganese.
Magnesium deficiency is a common problem affecting approximately 37% of Americans. It has been linked to bone malformation and infertility.
Manganese plays a role in the formation of bones, connective tissues, sex hormones, and blood clotting factors. It assists in blood sugar regulation, metabolism of carbohydrates and fat, and absorption of calcium along the digestive tract. Additionally, manganese is vital for the normal and healthy function of the brain and nerves.
Planting Blueberries Indoors
It can be quite costly to buy blueberries on a daily basis. Plus, chances are that you may not be buying the organic type. If your goal is to incorporate blueberries in your diet, there are two available options. They include:
- Purchase frozen blueberries.
- Grow your own blueberries.
If you decide to grow your own blueberries, pick a variety that thrives well in pots. An example is “top hat” blueberries.
You should check the Ph levels of the soil to make sure it is maintained between 4.5 and 5.0.
Given that the roots of blueberries are shallow, you should select wide and short containers rather than narrow and tall ones.
It is important to use a container with drainage to prevent you plant from drowning or the formation of mold on the roots.
- Fill up your plant pot two-thirds full with a mixture of acidic soil.
- Carefully remove the plastic grower’s pot you bought it with to free the plant from its container.
- Place the blueberry bush at the center of the pot and fill the edges with more soil.
- Using your hands, gently apply firm pressure on the soil to prevent it from becoming loose when watering.
- Irrigate properly and add more soil if there is need, avoiding not choking the base of the bush with dirt.
- Add an inch or two of acidic mulch, such as pine needles, on top of the soil.
- Position your blueberry in a sunny place receiving at least six hours of sun every day.
- Reap your berries and get pleasure from its health benefits.
Don’t forget to water, and weed regularly.