Build a brighter brain with– of all things– blueberries?! … YES!
5 mind-bending ways blueberries can give you greater mental health
Ah, blueberries! That summer time staple many of us enjoyed in youth and are still getting giddy over in adulthood! Nothing says, “Summer’s here!”, like those fresh little balls of blue— dancing with tiny tints of purple— reminding us this snack is a royal delight! But what if I were to tell you that blueberries are more of a super BRAIN FOOD than you ever realized?
Here are five of the no-brainer reasons you should— if you haven't already— make blueberries one of your mind-pleasing menu must haves!
#1. It Can Improve Your Memory ~ Those little rays of blue, popping up all over my summer’s landscape, here in Northern, New Jersey, are akin to “thought-bubbles” reminding me why they are not only delicious, but mind-teasingly beneficial! Turns out, blueberries contain an antioxidant known as flavonoids. Flavonoids are like the Flavor-Flav of the body— rockin’ out and improving our memory by crossing the blood-brain barrier— protecting our brain cells like security guards at a concert!
Since humans now have an attention span of 8 seconds— a second LESS than a goldfish— I recommend anything that might make our minds work better than a fish out of water!
#2. Prevent Dementia ~ Clogged arteries are sometimes to blame in some forms of dementia, due to decreased blood flow to the brain. Compounds found in berries protect the brain from oxidative stress, which can impact the onset or progression of Alzheimer's disease. “Alzheimers is one type of neurodegenerative disease, an umbrella term for a range of conditions which primarily affect the neurons in the human brain. Neurons are the building blocks of the nervous system which includes the brain and spinal cord. Neurons normally don't reproduce or replace themselves, so when they become damaged or die they cannot be replaced by the body.” Karen Ensle Ed.D., RDN, FAND, CFCS.
#3. Blueberries Can Help Calm the Brain ~ Here’s another mind bending benefit. In an article published in May, 2018, Professor Yim Tong Szeto, highlighted a study investigating the protective effect of blueberries and their juice fruit on “leukocyte DNA against exogenous oxidative stress” (that’s just fancy words for, “let’s find out how blueberries and their juice can aid in protecting our cells from damage”). The results were nothing but astonishing! “Supplementation of a single dose of blueberry juice was able to decrease DNA damage by 19% while 1/4th cup of blueberries lowered DNA damage by 28% within 2 hours!”
This means less stress on white blood cells, equaling a calmer body and mind!
#4 Blueberries Can Quiet Inflammation in the Brain ! ~ Blueberries are packed with antioxidants. Anthocyanins, (a type of antioxidant) reigns supreme in that wonderful berry of blue! (Which— by the way— is responsible for giving blueberries their rich-regal hue)!! These antioxidants come alongside the body offering anti-inflammatory properties, particularly in the brain. In addition to anthocyanins, phytonutrients also help quiet inflammation, protecting our brain and offering us peak performance and enhanced mental peace!
#5 Blueberries make a magnificent microbiome– which makes for a massively impressive mind! ~ Blueberries are one of those gems that feed our microbiome by allowing the good bacteria to feast ‘til its heart’s content– or should I say, stomach’s content?! Part of the reason why is due to blueberries’ fiber rich content. Fiber, as it turns out, helps good bacteria flourish– making it harder for bad bacteria to take root and colonize. A recent study out of Stanford noted a staggering 95% of Americans don’t get enough fiber! And I’m 100% sure that’s not okay!
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Bonus Facts ~ Eating blueberries with grapes has shown to offer significantly greater improvements in the speed of information processing and visuospatial learning ("this has to do with how we see and understand where things are in space—like how far away something is, or where one object is compared to another.) according to a study done on older adults.
What can I say? These berries, all bright and blue, pack a wallop of brain-busting benefits for your precious noggin! I've included this refreshing summertime blueberry sorbet recipe. I’m sure you won’t mind ;)
With love, light and always a little sass!
~ Amy Hennessey
Do you have a favorite blueberry recipe, or better yet, memory or experience with blueberries? Let’s share with one another. I’d love to hear your story! ~Amy