Is It True Blueberries Can Improve Brain Health

Reasons why blueberries can improve brain health

Blueberries are nutritious fruits that have been associated with many beneficial effects. These effects which occur systematically across the body can benefit brain health in several ways, such as increasing blood flow to key areas of the brain, improvements in memory and attention to required tasks.¹

Recent clinical research has demonstrated that berries can prevent age-related neurodegenerative diseases and improve movement and brain function. Berries can also change the pathways involved in causing inflammation, cell survival, nerve cell transmission, and the ability of the nerve cell to be flexible.²

Moreover, tests of specific cognitive abilities showed that the participant`s speed of thought processing was improved in the blueberry intervention group relative to the placebo group, or no blueberry group across the 6-month intervention as well as restoring the speed of processing to the level of the reference group used as a control for speed of processing.³

A systematic review of randomized controlled trials summarizes that eight studies reported blueberry consumption or supplementation improved measures of cognitive performance, in particular for short- and long-term memory and spatial memory. Moreover, from this systematic review, in the case of the effects of blueberries on mood, one study reported significant between-group improvements in positive affect from blueberry products, whereas four studies reported no improvement. According to their data, based on the current evidence, blueberries may improve some measures of cognitive performance. However, considerable differences in study design, dosages, and anthocyanin content hinder between-study comparison.⁴

The benefits of blueberries are not exclusive to the consumption of fresh fruit. Studies show that freezing blueberries can make the antioxidants within them become more available to the human body. This is because the antioxidants, chemicals known as anthocyanins, giving them a blue colour, are found in their skin. When freezing berries, small ice crystals are formed which disrupt the structure of the cells in the berry, making it easier for our system to access the anthocyanins contained within the skin.^5,7

Other health benefits of blueberries

Blueberries are also beneficial for the organism in other aspects such as:^7,8

• Rich in antioxidants
• Full of vitamins and minerals (Vit C, K)
• Help manage cholesterol
• Potentially help manage blood sugar and blood pressure

How many blueberries should I eat everyday

Blueberries can be part of your 5 fruit portions a day.⁹ A study conducted at the University of East Anglia showed that a portion of 150 grams (one cup) per day resulted in sustained improvements in vascular function and arterial stiffness, enough to reduce the risk of cardiovascular disease between 12% and 15%.^10,11

Are there any side effects of eating blueberries

Studies on the side effects of blueberries are scarce. It is possible that consuming too many blueberries can lead to vomiting or diarrhoea . Moreover, some people can experience food allergy reactions to blueberries.¹²

Finally, certain enzymes can be affected by blueberry juice, affecting the metabolism of warfarin anticoagulant medication. 

It is important that if you are consuming a specific medication, you consult your healthcare practitioner about the risks or effects that different foods can have on your organism.

Summary

Blueberries are nutritious fruits rich in vitamins and compounds such as polyphenols which have been associated with health benefits. Unless you have a medical condition, such as an allergy, you can consume blueberries as part of your daily fruit portions. Beneficial effects have been described for brain health, a lot of which are related to improved vascular function thanks to blueberries. It is important to note that more scientific studies are yet to provide more concise evidence of the impact of blueberries on different chemical markers and clinical parameters.