By:
Marissa Thiry, RDN
New Kid on the Guac
Blueberries are often a staple fruit in the American refrigerator, found in recipes from baked goods to salads and everything in between. But did you know that even in their small size, they delivers an array of health benefits? At just 80 calories per cup, these berries are an excellent source of manganese, which helps turn protein, carbohydrates, and fat into energy. Additionally, they have virtually no fat yet are high in fiber and packed with vitamin C, making them a great choice for a nutritious snack.
For years, blueberries have been touted for various health benefits in diseases such as reducing the risk of heart disease and cancer. Recently, the berry earned another claim to fame when new research emerged showing blueberries’ potential benefits for human brain cognition and memory and reduced risk of Alzheimer’s disease.
One study examined cognition in 47 individuals ages 68+. All participants in this study had mild cognitive failure, which is a known risk factor for Alzheimer’s disease. Participants received either freeze-dried blueberry powder (equivalent to one cup of blueberries) or a placebo everyday for 16 weeks. Results showed those who received the blueberry powder demonstrated improved brain function compared to those who received the placebo. The results were validated by magnetic resonance imaging (MRI) data that showed increased brain activity in the individuals who received the blueberry powder, indicating that the blueberry intervention may have improved brain cognition.
The same researchers then conducted a second study with 94 participants ages 62-80 with no objective cognitive issues (but subjectively reported cognitive decline). In this study, participants received either blueberry powder, fish oil, both, or the placebo. Results of this study were less significant, which could be due to the fact that participants did not have measurable cognitive impairment at the start of the study. However, participants who received fish oil or blueberry powder separately showed minor cognition improvements, indicating that fish oil or blueberry powder may improve brain cognition and reduce the risk of Alzheimer’s disease. 1
Researchers speculate that the cognitive and memory benefit found in both studies may be attributed to the antioxidant load in blueberries or a compound called anthocyanin (a flavonoid). Anthocyanin gives food a red, purple or blue hue, and is found in foods such as eggplant, black raspberries, and plums. Although these findings are positive, more research is needed to identify source, dosage, and extent of effects of blueberries on brain cognition.
References:
1) KRIKORIAN R, SHIDLER MD, NASH TA, et al. Blueberry Supplementation Improves Memory in Older Adults. Journal of agricultural and food chemistry. 2010;58(7):3996-4000. doi:10.1021/jf9029332.
