Protecting Muscles By Eating Blueberries

Any good weight loss program includes an exercise component because successful weight loss still revolves around 'calories in' vs. 'calories out'.  While reducing calorie intake is important, it is just as important that we include enough physical activity to burn more calories than we consume. For many of us starting an exercise program comes with the risk of muscle soreness or other forms of muscle damage.  Damage to muscle cells can be the result of oxidative stress, so reducing this oxidative stress has the potential to protect muscle cells.

A new study examined the ability of dietary antioxidants to reduce muscle cell damage in a cell culture system.  For this study, the investigators cultured muscle cells and treated them with chemicals like hydrogen peroxide to induce oxidative stress.  The investigators then added a variety of fruit extracts into the culture system to see if any of them could block the damaging effects of the oxidative stress.  Of the fruit extracts, the blueberry extract showed a dose-dependent benefit such that higher amounts of the blueberry extract had higher protective benefits.  Analysis of the blueberry extract suggested that the active components were malvidin glycosides (malvidin galactoside and/or malvidin glucoside).

This is interesting new research on the potential health benefits of blueberries.  However, it is important to remember that this study was done in a cell culture system and a lot more research will be needed before we will know if the same benefits can be achieved in people eating blueberries, blueberry extracts, or foods containing the malvidin glycosides.  Nonetheless, the blueberry is a delicious tasting, nutrient-dense food that has been reported to have a variety of benefits due to their antioxidant properties.  In addition to their natural antioxidants, blueberries are an excellent source of vitamin C, manganese, and dietary fiber and a good source of vitamin E.  Blueberries are a healthy snack option that don't add a lot of calories (~81 calories/cup).

My Slim and Beautiful Diet plan recommends at least 30 - 45 minutes of exercise per day for 6 days a week.  Walking is one of the easiest and safest forms of exercise and is a great place to start if just starting an exercise program.  Of course, choosing a form of physical activity that you enjoy is a priority because it will help you stick to your program more closely.