We’ve always told our clients to eat two to three servings of fruit every day. Getting a variety is important because of the thousands of different kinds of antioxidants found in various fruits. We are just starting to learn how some of these antioxidants can improve our health. Just last month I ran across a study promoting strawberries and their ability to improve cognitive function. In fact, I’m constantly running across new research revealing some of the little-known health benefits of fruit. Some of these are definitely worth sharing, so here we go.

Strawberries Improve Cognitive Function and Blood Pressure

The research I ran across last month found that consuming fresh strawberries daily improved cognitive function and lowered systolic blood pressure by an average of 3% in older adults.

Researchers provided 35 healthy adults, ages 60 to 78, a strawberry powder or a placebo each day for eight weeks. Each person tried both options in random order, with a four-week break in between. The strawberry powder, made from freeze-dried fruit, delivered the same nutrients and antioxidants as two cups of fresh strawberries. The researchers measured the participants’ cognitive function using standard tests and tracked markers of heart health, including blood pressure, waist size, blood lipids, and antioxidant levels.

The participants’ cognitive speed improved during the strawberry phase. After eight weeks of strawberry consumption, systolic blood pressure dropped by an average of 3%, and waist size decreased slightly. Participants’ blood antioxidant capacity increased with strawberries but decreased with the placebo. Triglycerides increased during the placebo period but remained stable with strawberries.

Seriously, eating strawberries every day made a significant difference in cognitive speed, blood pressure, waist size, and triglycerides. That’s compelling evidence to eat more strawberries. But those aren’t the only fruits we need to eat. Let’s check out some other research.

Blueberries Improve Heart Health

A study published in 2019 found that eating a cup of blueberries a day reduces risk factors for cardiovascular disease by up to 15%. This study had 138 overweight and obese people between the ages of 50 and 75 consume one cup of blueberries every day for six months. The study found that eating blueberries resulted in sustained improvements in vascular function and arterial stiffness, making enough difference to reduce the risk of cardiovascular disease by 15%.

One interesting finding in this study: there was no noticeable cardiovascular benefit to eating half a cup of blueberries.

That makes our Simple 9^© recommendation of eating two to three servings of fruit a day even more relevant.

Black Raspberries Slow Cancer by Altering Hundreds of Genes

Research conducted in 2008 found that a mix of preventative agents found in black raspberries can inhibit cancer development.

In this study, rats were subjected to a carcinogen that gave them esophageal cancer. The carcinogen affected 2,200 genes in the animals’ esophagus, but 460 of those genes were restored to normal activity in animals that consumed freeze-dried black raspberry powder.

The researchers in the study commented that berries of all types contain a variety of anticancer compounds. Black raspberries have vitamins, minerals, phenols, and phytosterols, many of which individually are known to prevent cancer in animals.

The researchers also commented that consuming a variety a berries is important. The black raspberries restored 460 genes. Other types of berries could have antioxidants that can restore the genes that weren’t affected by the black raspberries. But in addition to berries, we need to consume lots of other whole foods that contain antioxidants as well.

Eating Blackberries Lowers LDL Cholesterol

A study published in 1998 found that blackberries can significantly reduce the buildup of LDL (the bad kind) cholesterol. The studies were done in a lab where the natural occurring antioxidants in blackberries eliminated LDL cholesterol.

An Orange a Day Keeps Macular Degeneration Away

A study published in 2018 found that people who eat oranges are less likely to develop macular degeneration than people who do not eat oranges. This was a 15-year study that followed 2,000 adults aged 50 and older.

The study found that people who ate at least one serving of oranges every day had more than a 60% reduced risk of developing late macular degeneration 15 years later. The study also found that eating an orange once a week offered significant benefits.

The study determined that the flavonoids in the oranges protected against the disease. Flavonoids are a powerful antioxidant found in almost all fruits and vegetables. They have important anti-inflammatory benefits for the immune system.

The study significantly looked at other common foods that contain flavonoids such as tea, apples, and red wine. The data showed no relationship between the other foods and protecting the eyes. Only oranges seemed to do the trick.

An Orchard of Other Benefits

These five studies are just the tip of the iceberg in terms of what’s published. Among countless other benefits, eating fruit can reduce stress and help you lose weight. There is still so much that we don’t know about the amazing benefits of fruit. Make sure you do what you can to get two or three servings of fruit every day. Go for variety.

Oh! And don’t forget to strength train 20 Minutes A Week!

Stay Strong!

Bo Railey