Blueberries and their effect on brain health
Blueberries are widely known as a superfood, largely due to their abundance of antioxidants, particularly anthocyanins, which give them their deep purply blue colour. Compared to ordinary blueberries, wild blueberries have even higher concentrations of these anthocyanins and antioxidants about 33% more. These powerful compounds play a vital role in promoting brain health.
Anthocyanins play the key role
Karishma Jethmalani, Neuropsychologist, Rehabilitation and Sports medicine, Sir. H.N.Reliance Hospital says, “One fascinating aspect of blueberries is their potential to slow down the natural ageing process of the brain. Anthocyanins, present not only in blueberries but also in red, purple, and blue fruits and vegetables, belong to a group of antioxidants known as polyphenols.”
Improve the blood flow
These polyphenols have neuroprotective properties, which means they can safeguard and improve the flow of blood through the brain's blood vessels. This is likely one of the key factors contributing to the support of healthy cognitive function and the neuroprotective benefits linked to brain ageing.
This study can back up the health claims of blueberries
Moreover, blueberries have been found to positively influence memory and cognitive abilities. A study conducted by King's College London discovered that individuals who consumed a daily drink made from 26 grams of freeze-dried wild blueberry powder for 12 weeks experienced significant improvements in executive function, short-term memory, and reaction times. Notably, the participants showed better immediate recall of word lists and demonstrated improved accuracy in switching tasks.
Furthermore, those who consumed blueberries also enjoyed additional health benefits, including reduced systolic blood pressure and improved blood vessel function, compared to those who received a placebo powder.
Add blueberries along with diet forms“While blueberries are a noteworthy source of antioxidants, there are other dietary options that can also provide these beneficial compounds. The Mediterranean diet, for instance, is rich in antioxidants and has been associated with potential protective effects against neurodegenerative disorders,” says Jethmalani.
Combining aspects of the Mediterranean and DASH diets, the MIND diet (Mediterranean-DASH intervention for neurodegenerative delay) is designed to support brain health. It incorporates antioxidant-rich foods like fruits, vegetables, nuts, whole grains, and fish, all of which can contribute to maintaining cognitive function and overall well-being.
