Improve Memory and Cognition
Many may wonder how to prevent the annoyance of daily forgetfulness, in addition to improving our overall brain health.
Beyond maintaining good health in general,
some will look to sudoku puzzles, memory training apps, and interesting
supplements for answers. However, the simple pleasures of everyday fruit are
often overlooked when it comes to brain function!
Besides their sweet taste, fruits are packed with antioxidants. These antioxidants work to neutralize toxic free radicals that are a byproduct of the body’s daily chemical reactions necessary to sustain life. Researchers postulate that free radicals may be the biochemical cause of various diseases, including strokes and Alzheimer’s.
Overconsumption of antioxidants may be harmful as well, but it would be near impossible to consume too many from just fruits, vegetables, and spices alone. While there is no official recommendation for the number of antioxidants to eat daily, most Americans generally fall short. Wild blueberries can help us close the gap though, as one cup may have more antioxidants than any other berry, depending on the species.
Does
this make blueberries the best berry though? In addition to a high antioxidant
content, numerous studies have shown various health benefits, specifically
regarding cognition. An article published in the journal, Annals of Neurology, showed that regular dietary intake
of blueberries reduced cognitive decline, even after controlling for several
confounding variables.
Furthermore,
another study in the European Journal of Nutrition found
that wild blueberry consumption improved verbal memory, word recognition, and
response inhibition in children after 1 and 3 hours. The study illustrated a
dose-dependent effect, meaning that the more blueberries the children consumed,
the better they performed on the brain cognition tests.
Older
adults can indulge in the benefits from blueberries too, as an article from
the Journal of Agriculture and Food Chemistry demonstrated
cognitive benefits from daily blueberry consumption, in addition to improving
mood and blood sugar levels as well. These benefits are likely from the
specific anthocyanin components in blueberries, which work to reduce
inflammation in the brain and body.
So,
which berry is the best for brain health? Probably whichever berry you would
eat the most of, since most edible berries have a variety of health benefits
and a high antioxidant quantity. Regardless, there is copious, high quality
scientific evidence on the benefits of blueberries, making them a fridge
essential for anyone mindful of their brain health.
References:
Devore,
Elizabeth E et al. “Dietary intakes of berries and flavonoids in relation to
cognitive decline.” Annals of neurology vol.
72,1 (2012): 135-43. doi:10.1002/ana.23594
Krikorian,
Robert et al. “Blueberry supplementation improves memory in older adults.” Journal of agricultural and food chemistry vol.
58,7 (2010): 3996-4000. doi:10.1021/jf9029332
Whyte,
Adrian R et al. “Cognitive effects following acute wild blueberry
supplementation in 7- to 10-year-old children.” European
journal of nutrition vol. 55,6 (2016): 2151-62.
doi:10.1007/s00394-015-1029-4