{"id":6689,"date":"2021-07-14T04:38:08","date_gmt":"2021-07-14T09:38:08","guid":{"rendered":"https:\/\/food4healthybones.com\/?p=6689"},"modified":"2024-03-30T04:44:45","modified_gmt":"2024-03-30T08:44:45","slug":"berries-love-your-bones","status":"publish","type":"post","link":"https:\/\/food4healthybones.com\/blog\/berries-love-your-bones\/","title":{"rendered":"Berries Love Your Bones"},"content":{"rendered":"\n

My bones love berries because that means summer. Do you adore the summer as I do? Spending time with friends at the beach and getting lots of bone-building sunshine. And eating plenty of brilliant fresh summer berries.<\/p>\n\n\n\n

Even though berries are tiny, they pack a powerful punch when it comes to your bones. Their beautiful reds, blues, blacks, and purples tell you that they are full of natural antioxidants. Yet they have such a short shelf-life.<\/p>\n\n\n\n

There is a trick keeping your berries mold free.<\/p>\n\n\n\n\n\n\n\n

Before I go into keeping your berries mold free\u2026.<\/p>\n\n\n\n

You know by now that your cells are constantly under attack from free radicals<\/strong>. These \u201coxidants\u201d are waste products that result when your cells do their important work. But free radicals are also produced when you\u2019re exposed to stress, sun, pollution, chemicals, alcohol, processed foods, and cigarette smoke.<\/p>\n\n\n\n

Antioxidants<\/h2>\n\n\n\n
\n
\n
\"Handful<\/a><\/figure><\/div><\/div>\n\n\n\n
\n

Your body naturally produces a supply of antioxidants to neutralize these free radicals.  But when your body can\u2019t keep up, damage from free radicals builds up.<\/p>\n<\/div>\n<\/div>\n\n\n\n

It can break down healthy cells, and damage DNA, proteins, and fats.  Eventually this damage can lead to poor immunity, increased aging, and chronic diseases like heart disease, cancer, and even osteoporosis.<\/p>\n\n\n\n

To boost your body\u2019s natural supply of antioxidants it\u2019s important to eat antioxidant-rich foods like berries.  Antioxidants from berries help absorb free radicals and knock them out of commission.<\/p>\n\n\n\n

That can help protect bones from osteoporosis. [1]<\/strong><\/sup><\/p>\n\n\n\n

In one animal study, blueberry powder fed to rats helped prevent bone loss. The researchers believe that polyphenols \u2013 a type of antioxidant in berries \u2013 help slow the rate of bone turnover, saving bone.<\/p>\n\n\n\n

Berries can help women, too.<\/h2>\n\n\n\n
\n
\n
\"Woman<\/a><\/figure>\n<\/div>\n\n\n\n
\n

Research shows that berries protect bones from oxidative stress even in smokers who have a lot of free radical damage that leads to bone loss. In one study researchers worked with a group of post-menopausal smokers.<\/p>\n\n\n\n

They divided the smokers into three groups. Every day, one group ate 64 grams (about \u00bd cup) of blueberries, and another group ate 45 grams of blackberries. The third group didn\u2019t eat any berries.<\/p>\n<\/div>\n<\/div>\n\n\n\n

After nine months, the smokers who ate no berries saw their bone mineral density drop significantly more than the smokers who ate the berries. In other words, the berries protected bone mineral density from free radical damage even in smokers.<\/p>\n\n\n\n

Berries are also high in vitamin C<\/h2>\n\n\n\n

Without enough vitamin C your body makes more osteoclasts, the cells that break down bone. At the same time it slows down the growth of osteoblasts, the cells that form new healthy bone.<\/p>\n\n\n\n

\n
\n
\"Raspberries<\/a><\/figure><\/div><\/div>\n\n\n\n
\n

That means that low vitamin C levels can lead to fractures.  Studies show that older patients who break bones have significantly lower levels of vitamin C.<\/p>\n<\/div>\n<\/div>\n\n\n\n

Adding bone-loving berries to my oatmeal,  smoothies, yogurt, and salads keeps my Skelly happy.  And of course, they\u2019re great all by themselves for a sweet treat.<\/p>\n\n\n\n

But here\u2019s the thing.  Berries are very perishable.  Have you ever purchased a pint of mouthwatering local raspberries, strawberries, blueberries, or blackberries to find them growing mold the next day? Total bummer!<\/p>\n\n\n\n

Here\u2019s a simple tip to protect your berries from getting moldy that works like a charm.<\/p>\n\n\n\n

Give your berries a vinegar bath<\/h2>\n\n\n\n

The vinegar kills any mold spores and other bacteria that may linger on the surface of the berries.<\/p>\n\n\n\n

You\u2019ll need:<\/strong><\/p>\n\n\n\n