A new study came out showing a possible connection between blueberry consumption and improved brain health and processing speed in those that are already showing signs of cognitive impairment. Breaking down the research along with other health benefits of blueberries.
Connection Between Blueberries and Brain Health
Blueberries have always been considered a healthy addition to a diet but new research is showing a strong correlation between eating blueberries and better brain health.
A recent study published in the Nutritional Neuroscience journal showed a connection between 6 months of consuming wild blueberries and increased processing speed in the brain for people that had mild cognitive decline.
Study Details and Findings
The study was a double-blind, randomized, placebo controlled trial. The study’s participants were all 65 years old or older and already experiencing cognitive issues. The participants were either in the group that consumed wild blueberry powder or a placebo for the duration of six months. Participants that weren’t already experiencing cognitive issues were added to a reference group for comparison.
The tests showed that those in the blueberry intervention group showed improved speed of processing compared to the placebo group. The test also showed that the speed of processing in the blueberry group was restored back to the level of the reference group (made up of those that weren’t already experiencing cognitive decline). The improvements were most prominent among 75-80 year olds.
Why This Matters
According to the Alzheimer’s Association, more than 6 million Americans of all ages have Alzheimer’s dementia. In addition, cognitive decline is increasing every year, especially in those age 65 and above.
It’s estimated that by 2030, 1 in 5 adults will be 65+ in the United States.
Mild Cognitive Impairment (MCI) causes subtle cognitive changes over time. However, according to the Alzheimer’s Association, within 5 years, 1/3 of people with MCI will develop dementia.
The Mediterranean Diet to Prevent Cognitive Decline
While some forms of dementia and cognitive decline are genetic, lifestyle measures can slow the aging the brain and the decline in cognition.
The Mediterranean diet has been emerging as one of the healthiest diets for brain health. With its focus on adding more vegetables, fruits, whole grains, legumes, fish, wine and olive oil to daily meals, it’s the front running diet for brain health.
Find out more here – Connection Between The Mediterranean Diet and Alzheimer’s Disease
Researchers believe that polyphenols are extremely beneficial for maintaining Brian health, especially in older adults. Polyphenols can be found in fruits, vegetables, wine, cocoa and coffee…all very prevalent in the Mediterranean diet.
Wild blueberries specially are a great source of polyphonous and may help reverse age related memory loss and decline.
More Benefits of Blueberries
The benefits of blueberries don’t stop at brain health. In fact, blueberries are often referred to as a super food because of their many health benefits.
Rich in Antioxidants
When free radicals are present in the body, they can cause oxidative stress to your cells. This oxidative stress can damage cells and increase risk for certain conditions and diseases.
Antioxidants can reduce the damaging impact of oxidative stress by creating a barrier around cells to protect them from free radical damage.
1 cup of blueberries contains 9,019 antioxidants (these are cultivated blueberries, meaning they are grown specially for eating)
1 cup of Wild Blueberries contains 13,427 antioxidants
(above facts per article published in Journal of Agricultural Food Chemistry)
Good Source of Vitamins and Minerals
Blueberries are a good source of multiple vitamins and minerals needed for proper body function. They are specially good sources of –
- Vitamin C
- needed to form blood vessels, muscles and collagen, healing, and immune system health
- Vitamin K
- improved blood clotting, important in preventing heart disease, diabetes and cancer, needed for bone health
In addition, they also provide the following amounts of daily recommended intake of –
- 24% daily Vitamin C
- 36% daily Vitamin K
- 25% daily Manganese (role in fat and carbohydrate metabolism, needed for brain health)
- 14% daily Dietary Fiber
Dietary Fiber
Dietary fiber is needed for good gut health, blood pressure, cholesterol management and stabilizing blood sugars.
Eating enough fiber in your diet can help decrease your risk for heart disease, stroke, certain cancers, and may help diabetics with blood sugar control.
Most Americans are severely lacking in their daily fiber intake. Read more about fiber here – The #1 Thing Missing from Your Diet- Dietary Fiber.
Ways to Add Blueberries to Meals
There are endless ways to add more blueberries to your diet. Aside from just eating them all on their own, some of our favorite ways include
- Adding frozen Wild Blueberries to Smoothies, like this Brain Boosting Almond Butter and Blueberry Smoothie
- Using to Create Greek Yogurt Parfaits
- Topping Cottage Cheese
- Sprinkling over Ice Cream or making these Yogurt Blueberry Popsicles
- Adding to a bowl of cereal or oatmeal
- Adding to baked goods, like these Gluten Free Blueberry Muffins with Chia Seed Topping
- Using in salads
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