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    The ‘holy grail’ of longevity foods that this doctor eats day by day—it protects you ‘like a suit of armor’

    As a longevity researcher and regenerative medicine doctor, I’ve spent greater than 20 years helping people develop healthy habits to live longer.

    Blueberries are one among the foods I eat on a regular basis to advertise longevity. They’re tasty, low in calories, and crammed with vitamins and antioxidants that protect your body from infection like a suit of armor.

    Here’s why I consider it the holy grail of longevity-boosting foods:

    1. They strengthen your cells 

    Antioxidants help defend healthy cells, prevent further damage, and are involved in processes that repair DNA — and blueberries have a number of them. They’re very high in antioxidants called anthocyanins, which is what makes them blue.

    Along with creating that vivid color, anthocyanins are thought to enhance cognitive performance and vascular function

    2. They’re great in your eyesight

    One cup of blueberries accommodates 16% of the each day value of vitamin C, which is thought to spice up eye health.

    Vitamin C may help prevent age-related macular degeneration and reduce cellular oxidative stress within the retina, essentially making your eyes less vulnerable to decline. 

    3. They assist with muscle recovery

    Research is ongoing, but blueberries have been found to reduce muscle damage and soreness.

    The vitamin C within the berries also promotes iron absorption and increases the production of collagen, the tissue that connects your bones and muscles.

    One cup of blueberries accommodates 24% of the each day value of vitamin K, which helps with constructing bones and blood clotting. 

    4. They boost your brain health 

    Together with physical advantages, studies have found that the antioxidants in blueberries could affect areas of your brain which might be crucial for intelligence.

    One study of over 16,000 people found that blueberries and strawberries were linked to delaying mental aging by as much as two and a half years.

    5. They reduce inflammation

    Research has shown that the fiber, vitamins, minerals and antioxidants in blueberries may help reduce inflammation and extra risk aspects for Type 2 diabetes and heart problems.

    Blueberries even have a prebiotic effect that regulates bacteria, relieves gut inflammation, and may help to forestall colon cancer.

    6. They lower cholesterol 

    Since blueberries are high in soluble fiber, they assist to remove the bile in our gut, in addition to things like fatty acids, salts, metals and bilrubin — a substance created from the breaking down of red blood cells.

    This process can reduce bad cholesterol and in addition lower your risk of heart disease.

    My favorite ways to eat blueberries 

    There are quite a few ways to include blueberries into your weight loss program. I like adding them to salads and smoothies, snacking on them between meals, or mixing them into oatmeal. 

    While you will probably get probably the most from blueberries by eating them raw, and a few studies so show that baking and warmth will lower the variety of anthocyanins, consuming them in any form (like dried or frozen) will still provide advantages. 

    Ultimately, blueberries are one small piece of the longevity puzzle. Including them in a wealthy and varied weight loss program, getting enough sleep, exercising repeatedly, and managing stress can all allow you to lead a happier, healthier and longer life.

    Dr. Neil Paulvin is a long life and regenerative medicine doctor and host of the Life Optimized podcast. As a number one expert in biohacking and human optimization, Dr. Paulvin is recognized for his exceptional work applying a hyper-personal approach to assist his patients — including Fortune 500 executives, Olympic athletes and A-list celebrities — optimize their health. Follow him on YouTube and Instagram.

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