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Borovnice su možda sićušne, ali imaju snažan nutritivan učinak. Prepune antioksidansima, vlaknima i vitaminom C, što ih čini najdražim izborom mnogih liječnika i nutricionista, piše Živim. Dokazano štite od bolesti srca i raka, a također mogu pomoći u održavanju mentalnog zdravlja i zdravog krvnog tlaka. Evo koji su njezini najvažniji benefiti:

Antioksidansi u borovnicama smanjuju rizik od bolesti

Borovnice su moćn izvori polifenola, antioksidansa koji pomažu smanjiti upalu i boriti se protiv slobodnih radikala (dovode do kardiovaskularnih bolesti, dijabetesa tipa 2, pa čak i neurološkog pada) prisutnih u tijelu. Ako je tijelo kronično upaljeno, što se događa kada se nosi s oksidativnim stresom u imunološkom sustavu, sklonije je razvoju bolesti. Istraživanja su dokazala da polifenoli mogu smanjiti oksidativni stres i upalu, što zauzvrat smanjuje rizik od bolesti.

Isto tako, ove bobice su prepune antioksidansa zvanih antocijanini, za koje je poznato da također smanjuju slobodne radikale u tijelu. Antocijanini također imaju pigmente zbog kojih borovnice imaju onu poznatu plavu boju. Uz to, ovaj važan antioksidans potiče stabilnost kolagenskog matriksa. Budući da oštećenje kolagena može dovesti do glaukoma, očnih mrena, proširenih vena, hemoroida, peptičkih ulkusa, bolesti srca i raka. Ne samo to, antocijanini pojačavaju učinak vitamina C koji se također nalazi u ovom voću.

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Mogu smanjiti ‘loš‘ kolesterol

Jedan od načina kako borovnice smanjuju rizik od bolest je smanjenje razina LDL ("lošeg") kolesterola u krvi. To je vrsta kolesterola koja se nakuplja u arterijama ako ga je previše u krvotoku. Istraživanje objavljeno u časopisu The Journal of Nutrition pokazalo je da su sudionici koji su jeli borovnice imali 27 posto nižu razinu LDL kolesterola u samo osam tjedan, smanjujući rizik od metaboličkog sindroma i drugih rizika od kardiovaskularnih bolesti.

Često se spominju antioksidativna oštećenja na stanicima, no znate li da LDL kolesterol oksidira? Zapravo, oksidacija ove vrste kolesterola je ključni korak u razvoju bolesti srca. Upravo to mogu spriječiti borovnice. Antioksidansi u borovnicama snažno su povezani sa smanjenim razinama oksidiranog LDL-a. Zbog toga su one vrlo dobre za vaše srce. Dnevna porcija od 50 grama liofiliziranih (sušenje smrzavanjem) borovnica smanjila je oksidaciju LDL-a za 28 posto tijekom osam tjedana kod pretilih osoba.

Odličan izvor vlakana

Borovnice su i odličan izvor vlakana. Sadrže oko 2,4 grama vlakana u 100 grama.

Prema JAMA Networku, konzumacija dovoljno vlakana u prehrani povezana je s nižim rizikom od bolesti i produženjem životnog vijeka zbog načina na koji vlakna stabiliziraju šećer u krvi i smanjuju LDL kolesterol. Jedna studija je pokazala da su za svako povećanje unosa vlakana od osam grama sudionici mogli smanjiti rizik od smrti (kao i rizik od bolesti srca, dijabetesa i raka debelog crijeva) između 5 posto i 27 posto.

Uz to, vlakna povećavaju sitost, što znači da mogu odgoditi vašu glad i tako pomoći u mršavljenju. American Heart Association preporučuje unos najmanje 25 do 30 grama vlakana dnevno za optimalno zdravlje. S obzirom na to da su dobar izvor prehrambenih vlakana, borovnice potiču i redovitu stolicu.

Pružaju dodatnu količinu vitamina C

Na kraju, borovnice daju veliku dozu vitaminu C. Unosom 100 grama ovog voća, svom tijelu ćete pružiti oko 10 posto vaše preporučene dnevne doze ovog važnog vitamina.

Vitamin C ili askorbinska kiselina je esencijalni vitamin koji štiti stanice od oštećenja uzrokovanih djelovanjem slobodnih radikala, poboljšava apsorpciju željeza i smanjuje opasnost od raka. Isto tako, važno je znati da se potrebe za vitaminom C uvelike razlikuju. Sasvim je prirodno da jednoj osobi treba 10 puta više nego drugoj. Što znači da će vam dobro doći jedna šaka ovih slasnih bobica, piše Živim. 

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Borovnice su možda sićušne, ali imaju snažan nutritivan učinak. Prepune antioksidansima, vlaknima i vitaminom C, što ih čini najdražim izborom mnogih liječnika i nutricionista, piše Živim. Dokazano štite od bolesti srca i raka, a također mogu pomoći u održavanju mentalnog zdravlja i zdravog krvnog tlaka. Evo koji su njezini najvažniji benefiti:

Antioksidansi u borovnicama smanjuju rizik od bolesti

Borovnice su moćn izvori polifenola, antioksidansa koji pomažu smanjiti upalu i boriti se protiv slobodnih radikala (dovode do kardiovaskularnih bolesti, dijabetesa tipa 2, pa čak i neurološkog pada) prisutnih u tijelu. Ako je tijelo kronično upaljeno, što se događa kada se nosi s oksidativnim stresom u imunološkom sustavu, sklonije je razvoju bolesti. Istraživanja su dokazala da polifenoli mogu smanjiti oksidativni stres i upalu, što zauzvrat smanjuje rizik od bolesti.

Isto tako, ove bobice su prepune antioksidansa zvanih antocijanini, za koje je poznato da također smanjuju slobodne radikale u tijelu. Antocijanini također imaju pigmente zbog kojih borovnice imaju onu poznatu plavu boju. Uz to, ovaj važan antioksidans potiče stabilnost kolagenskog matriksa. Budući da oštećenje kolagena može dovesti do glaukoma, očnih mrena, proširenih vena, hemoroida, peptičkih ulkusa, bolesti srca i raka. Ne samo to, antocijanini pojačavaju učinak vitamina C koji se također nalazi u ovom voću.

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Mogu smanjiti ‘loš‘ kolesterol

Jedan od načina kako borovnice smanjuju rizik od bolest je smanjenje razina LDL ("lošeg") kolesterola u krvi. To je vrsta kolesterola koja se nakuplja u arterijama ako ga je previše u krvotoku. Istraživanje objavljeno u časopisu The Journal of Nutrition pokazalo je da su sudionici koji su jeli borovnice imali 27 posto nižu razinu LDL kolesterola u samo osam tjedan, smanjujući rizik od metaboličkog sindroma i drugih rizika od kardiovaskularnih bolesti.

Često se spominju antioksidativna oštećenja na stanicima, no znate li da LDL kolesterol oksidira? Zapravo, oksidacija ove vrste kolesterola je ključni korak u razvoju bolesti srca. Upravo to mogu spriječiti borovnice. Antioksidansi u borovnicama snažno su povezani sa smanjenim razinama oksidiranog LDL-a. Zbog toga su one vrlo dobre za vaše srce. Dnevna porcija od 50 grama liofiliziranih (sušenje smrzavanjem) borovnica smanjila je oksidaciju LDL-a za 28 posto tijekom osam tjedana kod pretilih osoba.

Odličan izvor vlakana

Borovnice su i odličan izvor vlakana. Sadrže oko 2,4 grama vlakana u 100 grama.

Prema JAMA Networku, konzumacija dovoljno vlakana u prehrani povezana je s nižim rizikom od bolesti i produženjem životnog vijeka zbog načina na koji vlakna stabiliziraju šećer u krvi i smanjuju LDL kolesterol. Jedna studija je pokazala da su za svako povećanje unosa vlakana od osam grama sudionici mogli smanjiti rizik od smrti (kao i rizik od bolesti srca, dijabetesa i raka debelog crijeva) između 5 posto i 27 posto.

Uz to, vlakna povećavaju sitost, što znači da mogu odgoditi vašu glad i tako pomoći u mršavljenju. American Heart Association preporučuje unos najmanje 25 do 30 grama vlakana dnevno za optimalno zdravlje. S obzirom na to da su dobar izvor prehrambenih vlakana, borovnice potiču i redovitu stolicu.

Pružaju dodatnu količinu vitamina C

Na kraju, borovnice daju veliku dozu vitaminu C. Unosom 100 grama ovog voća, svom tijelu ćete pružiti oko 10 posto vaše preporučene dnevne doze ovog važnog vitamina.

Vitamin C ili askorbinska kiselina je esencijalni vitamin koji štiti stanice od oštećenja uzrokovanih djelovanjem slobodnih radikala, poboljšava apsorpciju željeza i smanjuje opasnost od raka. Isto tako, važno je znati da se potrebe za vitaminom C uvelike razlikuju. Sasvim je prirodno da jednoj osobi treba 10 puta više nego drugoj. Što znači da će vam dobro doći jedna šaka ovih slasnih bobica, piše Živim. 

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ZdravljeUVRSTITE IH U MENI

Neki ih smatraju najzdravijim voćem na svijetu, a dokazano štite od bolesti srca, raka i visokog tlaka

Piše Ana Dukić/Živim
10. veljače 2023. - 19:28
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PREMIUM
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Borovnice su možda sićušne, ali imaju snažan nutritivan učinak. Prepune antioksidansima, vlaknima i vitaminom C, što ih čini najdražim izborom mnogih liječnika i nutricionista, piše Živim. Dokazano štite od bolesti srca i raka, a također mogu pomoći u održavanju mentalnog zdravlja i zdravog krvnog tlaka. Evo koji su njezini najvažniji benefiti:

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14. svibanj 2024 12:36