Let’s Talk About Blackberries!
Blackberries provide a powerhouse of antioxidants with great plant fiber for a low-GI treat and an excellent source of Manganese to boot!
The antioxidants in blackberries are protective against Alzheimer’s Diseases and a variety of additional inflammatory and degenerative processes (inflammation, cardiovascular problems, and a variety of cognitive processes (“brain fog”).
In addition to promoting brain health, blackberries promote glowing skin/hair/nails.
The fiber in blackberries offers a low-GI treat and also helps clean out and strengthen the gut while also reducing gut inflammation!
As an extra bonus, blackberries are packed with Manganese!
Berry Sweet-Buster Smoothie:
1) 1/2 – 1C leafy greens (collard, spinach, chard)
2) 1C berries (blackberries, wild blueberries)
3) 3 – 4 tblspns flax meal (1 – 2 oz)
4) 1 package unsweetened acai (optional)
5) ~2 tspns baking soda
6) ~2 – 4 tblspns apple cider vinegar
7) LET THE BAKING SODA & APPLE CIDER VINEGAR REACT (FIZZ) BEFORE BLENDING.
Nutrition Facts:
- 1 smoothie: 500 calories
- 16g protein
- 30g healthy fats (15% Omega-3s)
- 24 g carbohydrates
- 27g fiber (100% daily needs)
Vitamin A: 91%, Vitamins B1-6: 7-11%, Vitamin C: 61%, Calcium: 31%, Copper: 29%, Vitamin E: 14%, Essential Amino Acids: 2-4%, Folate: 27%, Iron: 37%, Vitamin K: 56%, Magnesium: 12%, Manganese: 68%, Omega-3: 15%, Phosphorus: 8%, Potassium: 52%, Selenium: 11%, Zinc: 11%.
Key Players in Sweet-Busting Smoothie
105g provides great antioxidants (protects against Alzheimer’s! Promotes brain health, glowing skin/hair/nails, great fiber! Helps the gut! Extra bonus Manganese! Solid glycemic index profile [no sugar crashes]).
Blueberries are rich sources of a variety of beneficial antioxidants, including flavonoids (mainly anthocyanidins), polyphenols (procyanidin), phenolic acids, pyruvic acid, chlorogenic acid, and many others (Ma et al., 2018). Through these antioxidants (especially polyphenols, anthocyanins, and carotenoids), blueberries have preventative/protective and reductive effects against cancer, obesity, inflammation, aging, degenerative diseases, cognitive decline, metabolic disorders, weight gain, glucose management and diabetes, heart and cardiovascular diseases, atherosclerosis, vision loss, lung problems, and liver impairments AND can improve brain function, bone health, and immunity Ma et al., 2018; Arráez-Román et al., 2017; Bouyahya et al., 2022; Kale et al., 2020; Land Lail et al.). For example, just a single 105g serving of blueberries can improve glucose management and insulin levels within 15 minutes of consumption (even in sedentary subjects when consumed with high-glucose foods like white bread)(Palma et al., 2021) and drastically reduce inflammatory markers and systemic inflammation (Land Lail et al., 2021)! https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6164568/; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5297730/; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9146061/; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7442370/; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7912458/; https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8147004/
Amazing healthy fats! 2 packs of unsweetened açaí have 10g of fat. Long endurance sustained energy. Great antioxidants & glycemic profile (similar to blackberries - - not sugar crashes).
Dark leafy greens contain a variety of beneficial antioxidants and micronutrients with a large variety of metabolic, weight/anti-obesity, cardiovascular, arterial, gastrointestinal, dermal (skin), anti-inflammatory, nervous, cognitive, and mood/emotional benefits (Guerrera et al., 2009; Alkhatib et al., 2017; Zurbau et al., 2020; Persia et al., 2022; Erlinger et al., 2001; Schultz et al., 2019). The magnesium in dark green vegetables is attributed with improving glucose utilization and metabolism and preventing/reducing sugar cravings, diabetes, and weight excess (Guerrera et al., 2009; Alkhatib et al., 2017). The antioxidant beta-carotene found in many fruits and dark leafy green vegetables is a precursor to Retinol (Vitamin A, another antioxidant), and has many anti-inflammatory properties (Persia et al., 2022; Erlinger et al., 2001; Schultz et al., 2019; Augusta Odorissi Xavier & Perez-Galvez 2016). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5748760/ https://www.aafp.org/pubs/afp/issues/2009/0715/p157.html https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7792377/pdf/JAH3-9-e017728.pdf https://pubmed.ncbi.nlm.nih.gov/27485230/ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9644139/pdf/10.1177_1559827620962458.pdf
Flaxseed is a surprisingly high source of antioxidants with a variety of health benefits. The flaxseed antioxidant lignin alpha-linolenic acid has been attributed with producing a variety of beneficial actions on the cardiovascular and reproductive systems. For example, flaxseed has shown anti-arrhythmic, anti-atherogenic, anti-hypertensive, and cholesterol-lowering actions in animal and human studies attributed to its alpha-linolenic acid (Parikh & Pierce 2019). Flax’s alpha-linolenic acid also has beneficial effects on the female reproductive system through regulation of dysfunctional reproductive hormones and processes (e.g., polycystic ovarian syndrome, ovarian cancer, ovarian growth, follicle development, reproductive cycles, ovarian cell proliferation and apoptosis, oo- and embryogenesis, and reproduction)(Sirotkin 2023; Emamat et al., 2023). The antioxidants in flaxseed and flaxseed extracts also have potent anti-inflammatory properties and can reduce the inflammatory compounds NO, 3NT, and NF-κB when administered orally and prophylactically (Chera et al., 2022). https://pubmed.ncbi.nlm.nih.gov/30562057/ https://www.thieme-connect.com/products/ejournals/pdf/10.1055/a-2013-2966.pdf https://onlinelibrary.wiley.com/doi/10.1002/ptr.7698 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9146081/pdf/medicina-58-00582.pdf
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