A particular berry has been found to significantly enhance 'brain power', thanks to its high content of a specific nutrient. A handful of blueberries could be the secret weapon for anyone looking to boost their concentration, memory and mental agility. The fruit could also protect against cognitive decline in people at risk of dementia.
Research suggests that a small portion of blueberries can offer a range of health benefits, including faster reaction times, improved decision-making, better planning and task management, and boosted memory and cognitive function. This is largely because blueberries are packed with antioxidants, vital nutrients our bodies need to defend against harmful free radical cells.
A study published in the American Journal of Clinical Nutrition unveiled blueberries' impressive 'brain power-boosting' properties. The research involved 61 healthy participants who consumed a drink made from 26g of wild blueberry powder, equivalent to 178 grams of fresh berries, while a control group was given a placebo.
Surrey Live reports that over a 12-week period, the results showed that those who consumed the blueberry powder demonstrated improvements in memory, increased accuracy, and reduced blood pressure. Their blood pressure remained lower compared to the placebo group throughout this period, and they displayed enhanced flow-mediated dilation (FMD), which is linked to a reduced risk of heart disease.
Professor Claire Williams, Chair of the Neuroscience Department at the University of Reading, has extolled the virtues of wild blueberries for brain health. She said: "The group who had the wild blueberry powder showed signs of better memory and greater mental flexibility when completing cognitive tasks."
She elaborated: "This is consistent with what we already know about the health benefits of anthocyanin-rich foods." Further studies have underscored the positive impact of blueberries on memory enhancement and overall cognitive performance.
Blueberries are packed with anthocyanins, a flavonoid that may shield the brain and help stave off cognitive decline and neurodegenerative diseases. A six-year study involving 16,000 participants linked blueberry consumption to slowing mental ageing by up to 2.5 years.
Another study found that blueberry supplements had a positive effect on reducing the risk of dementia in middle-aged people. Separate research shows that eating half a cup of blueberries each day during your late 50s could help you avoid a dementia diagnosis.
These natural plant pigments give fruits and vegetables their vivid red, purple, blue, and pink colours. Foods rich in anthocyanins include not just blueberries but also strawberries, raspberries, grapes, apples, plums, blackcurrants, sweet cherries, and even cabbage.
Anthocyanins play a pivotal role in enhancing blood flow to the heart and brain, which is essential for preserving cognitive abilities. They are associated with a plethora of health benefits:
Flavonoids, found in abundance in blueberries, are potent antioxidants that shield our cells from the damage inflicted by harmful free radicals. These damaging molecules are produced during metabolism and can also originate from external factors such as pollution, cigarette smoke, and radiation.
Although the research on blueberries looks promising, eating the fruit alone is not a guaranteed preventative for dementia. However, eating blueberries alongside a balanced diet and other healthy lifestyle factors could decrease your risk of developing the chronic disease, such as exercising regularly, quitting smoking, limiting alcohol and ditching processed foods. It is crucial to remember that everyone is different and genetics and family history can play a part, too.
Blueberries are packed with vitamins C and K, antioxidants, and fibre, making them a nutritious snack. Research indicates they may support heart health, enhance brain function, and aid digestion.
Although rare, some individuals might experience sensitivity to salicylates found in blueberries, leading to digestive discomfort, skin reactions, or other symptoms. Additionally, consuming excessive fibre from blueberries could result in bloating or gas for some people. Enjoying blueberries in moderation can be a delightful addition to a well-rounded diet.
