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Flashback Friday: The Advantages of Açai vs. Blueberries for Artery Perform

Beneath is an approximation of this video’s audio content material. To see any graphs, charts, graphics, photographs, and quotes to which Dr. Greger could also be referring, watch the above video.

“Plant-based diets…have been discovered to cut back the danger of” a few of our main causes of demise and incapacity. “Research have proven that the longest dwelling and least dementia-prone populations subsist on plant-based diets…” So, why deal with simply this one plant for mind well being and efficiency—açai berries? Properly, “meals wealthy in polyphenols [appear to] enhance mind well being,” and açai berries have a number of polyphenols and antioxidants; so, perhaps they’d assist.

However, when you’re simply taking a look at polyphenols, there are over a dozen meals which have extra per serving, and it doesn’t need to be black elderberry. Common fruits, like plums, have extra; a number of spoonfuls of flax seeds, a number of squares of darkish chocolate, and even only a cup of espresso, has extra.

When it comes to antioxidants, sure, açai berries might have ten occasions extra antioxidant content material than extra typical fruits, like peaches and papayas; 5 occasions greater than strawberries—however corresponding to blackberries. Actually, blackberries seem to have much more antioxidants, and are cheaper and extra broadly accessible.

Ah, however açai berries don’t simply have potential mind advantages—for instance, defending the lungs towards “hurt induced by cigarette smoke.” However you all keep in mind that research, proper? That’s the one the place “addition of açai [berries] to cigarettes has a protecting impact towards emphysema in [smoking] mice.” That’s not very useful. There’s this lengthy listing of impressive-looking advantages, till you dig slightly deeper.

For instance, I used to be excited to see “discount of coronary illness threat on account of [a] vasodilation impact,” however much less excited after I pulled the research, and discovered that they had been speaking a couple of “vasodilator impact…in [the] mesenteric vascular mattress of the rat.” However, there hadn’t been any research on açai berries and artery perform in people, till now.

Give some chubby males a smoothie containing about two-thirds of a cup of frozen açai pulp, and a half a banana, versus an artificially-colored placebo smoothie with the banana however no açai; you get a major enchancment in artery perform inside two hours of consumption, which lasts no less than for six hours. That one- or two-point bump is clinically vital. These strolling round with only a level greater go on to have 13% fewer cardiovascular occasions, like deadly coronary heart assaults.

You will get the identical impact from wild blueberries, although, a couple of point-and-a-half bump two hours after wild blueberry consumption—an impact peaking and plateauing at about one-and-a-half cups of blueberries, with two-and-a-half or three-and-a-half cups displaying no additional advantages.

What about cooked blueberries? Right here’s the identical wild blueberry drink impact we noticed earlier than. However what when you baked the blueberries right into a bun, like a blueberry muffin? Identical dramatic enchancment in artery perform.

Cocoa can do it, too. One tablespoon of cocoa will get you a couple of level, and two tablespoons is sort of a whopping 4 factors—that’s like double the berries.

One-and-a-quarter cups value of multicolored grapes gave a pleasant increase in artery perform, however sufficient to counter an “acute endothelial insult”—a sudden assault on the weak interior layer of our arteries? They selected a sausage-and-egg McMuffin meal; they weren’t messing round. With out the grapes, that meant chopping artery perform practically in half inside an hour, and the artery stayed stiffened and crippled three hours later. However, eat that McMuffin with all these grapes, and hardly any impact.

Eat a meal with hamburger meat, and artery perform drops after the meal. However, eat that very same meal with some spices, together with a teaspoon and a half of turmeric, and your artery perform will get higher.

What about orange juice? 4 cups a day for 4 weeks, and no change in artery perform. Ah, however that was business orange juice, from focus. What about freshly squeezed orange juice? Right here’s the earlier than and, right here’s the after—nonetheless nothing. That’s one of many causes berries are the healthiest fruits.

Need a beverage that may enhance your artery perform? Inexperienced tea. Two cups of inexperienced tea, and also you get that very same cocoa impact, practically 4 factors inside simply half-hour. And, that very same loopy impact you get with inexperienced tea, you get with black tea. Twice as highly effective an impact because the açai berries.

So, why deal with simply that one plant? Properly, the actual cause, presumably, is that the creator owns a patent on an açai-based dietary complement.

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