Eat Blueberries to Preserve Brain Health
Participating were 30 subjects between 50 and 65 years old at increased risk of dementia. Researchers did cognitive testing on the subjects and divided them into two groups.
- One group ate a packet of powdered blueberries every day. This was equivalent to a half cup of fresh blueberries every day.
- The second group got a placebo powder with the same color and flavor but no nutritional value.
After 12 weeks, repeat cognitive testing showed the blueberry powder group performed better than the placebo group.
Let’s look at the results of the study and why you may want to eat blueberries to preserve brain health
The main conclusions:
- eating blueberries gives neurocognitive benefits in middle-aged individuals with insulin resistance and elevated risk for dementia. Ongoing intake can help mitigate deficiencies and protect against neurocognitive decline.
- possible benefits for hyperinsulinemia and mitochondrial function. These are key to neurodegeneration.
Study funding came from the U.S. Highbush Blueberry Council. So you might be wondering if there was bias? Good news: researchers had no connection to or financial interest in the blueberry industry. The Blueberry Council “had no role in the design of the study; in the collection, analyses, or interpretation of data; in the writing of the manuscript, or in the decision to publish the results.” Also, this study passed a peer review process.
Is it the blueberries or is it the anthocyanins?
The study notes the anthocyanin content of the blueberries as the likely cause of the brain benefits. Besides blueberries, anthocyanins are found in other berries, red cabbage, plums, onions, black and red rice, eggplant, grapes, and red wine. And these are linked to a wide range of health benefits from improved lung and brain function to reduced risk of heart disease and cancer.
The take-away: try eating 1/2-1 cup of fresh blueberries daily. With 80 calories per cup, blueberries are packed with fiber, nutrients and antioxidants.
Here’s one of my favorite blueberry recipes:
Sarah’s Blueberry Chia Pudding
- Blend 1 cup fresh or frozen blueberries with 1 cup unsweetened non-dairy milk.
- Pour blueberry milk into a mason jar or bowl.
- Next, stir in 3 Tablespoons of chia seeds until they are evenly distributed.
- Then, cover and let the mixture set for at least one hour or overnight.
- Finally, top with fresh berries, nuts, seeds, coconut flakes as desired.
Want to dig deeper? Blueberries have other health benefits:
This study shows that the anthocyanins equivalent to what is present in to 1- to 2-cups of blueberries per day can help lower your LDL or “bad” cholesterol (click here).
Place 1/4 inch thick slices of zucchini on a large baking sheet. Brush each lightly with olive oil. Layer with thinly sliced tomato. Sprinkle with dairy-free cheese shreds (or your favorite mozzarella). Scatter chopped veggies (onion, bell pepper, mushroom, olive). Broil 5-7 minutes or until top is hot, edges crispy, cheese melted. Remove from oven, top with arugula. Note: slice zucchini in rounds for pizza circles or lengthwise for a flatbread feel. Alternatively, slice zucchini in half lengthwise and scoop out the seedy bits. Then stuff the hollow with your pizza ingredients and broil to warm through.
Toss 2 cups pre-sliced mushrooms in a large skillet, season with salt, pepper, cumin, and oregano to taste. Add 28 oz. diced tomatoes (with their liquid) + 1 cup chunky Salsa + 1 can steamed lentils or black beans (rinsed, drained). Stir in 10 oz. frozen corn + 1 cup sliced zucchini or bell pepper. Reduce heat to medium-low and simmer for 8 minutes. Serve with a generous amount of minced cilantro or parsley. Note: Easily turn this into a delicious soup by adding a carton of organic broth — a cup of cooked quinoa and a handful of chopped spinach or kale makes this a hearty and nutritious soup.
Drain 1 can (28 oz) garbanzo beans/chickpeas (reserve liquid for another use). Toss the chickpeas in a large bowl with the juice of 1 lemon, salt and pepper to taste, 2 Tablespoons olive oil, 1 clove of garlic (peeled and minced). Mix ingredients together and adjust seasoning if needed. Serve on a bed of mixed greens. Sprinkle the top with 2-3 Tablespoons of hemp seeds. 
Wash 1-2 leaves of purple or green cabbage or swiss chard (per serving). Slice out the thick part of the stem if needed. Mash the flesh of 1/2 an avocado per serving — season with salt, pepper, garlic, lemon or lime juice. Lay out the cabbage leaves and spread some avo mash on each one. Top with sliced baked tofu, tempeh or roasted chicken or salmon (or your favorite clean protein). Add a slice of pickle or fresh cucumber and roll the contents up in the leaf. Eat! Note: prepared hummus can be used in place or mashed avocado or in addition to it! Broccoli slaw mix is another great filler.
Cook soba noodles in boiling water for 8 minutes — or soak thin rice noodles in hot water until pliable — drain and set aside. Meantime, whisk together 2 Tablespoons each miso paste, lime juice, water, sriracha (optional). Put cooked noodles in serving bowls. Add shredded carrots, sliced cucumber, grape tomatoes, snap peas. Add cubes of cooked protein like tofu, tempeh, chicken, fish, beef, etc if desired. Top with a drizzle of the dressing and fresh minced cilantro, green onion, jalapeno or sprouts if desired. Note: A little natural peanut/almond or sunflower butter added to the dressing can make for a delightful Thai inspired flavor. Some minced ginger or ginger juice also tastes nice.