The Power of Blueberries for Cognitive Function and Aging Brain Protection

Dementia, an umbrella term for several conditions that gradually impair brain function, was the leading cause of death among women — around 9200 deaths in 2019. This is according to the Australian Institute of Health and Welfare’s Dementia in Australia report. It was the second leading cause of death in Australia, behind coronary heart disease, accounting for about 14,700 deaths in 2019 — around 9.5% of all deaths that year.

The AIHW estimates for 2022 indicate that there are around 401,300 people living with dementia in Australia, including 251,700 women and 149,600 men. This is equivalent to 15 people with dementia per 1,000 Australians.

This increased risk for women is believed to be linked to the hormone estrogen, which, once you reach menopause, drastically declines. It's suggested that oestrogen plays a protective role in the brain, affecting it in multiple ways including neurotransmitter synthesis ( your feel-good compounds) and reducing the build-up of amyloid-β and tau proteins in the brain which is a key characteristic of Alzheimer's.

Blueberries and cognitive function

Eating blueberries can have a positive effect on cognitive function. Studies have shown that blueberries are rich in antioxidants, which can help protect the brain from oxidative stress and inflammation, both of which can lead to a decline in cognitive abilities. Additionally, blueberries are rich in polyphenols, which have been linked to improved memory, focus, and learning. So, while blueberries alone can't improve cognitive function on their own, they can certainly have a positive impact when combined with other healthy habits.

Blueberries and anthocyanins

Blueberries are a great source of anthocyanins, which are natural plant pigments responsible for their deep blue, purple, and red hues. Anthocyanins are known to have powerful antioxidant and anti-inflammatory properties, which can help protect against many diseases. They can also help improve memory and cognitive function. Try adding fresh or frozen blueberries to your morning smoothie or oatmeal for a nutritious and delicious start to your day!

How do blueberries work their magic?

These anthocyanins are plant compounds that give them their blue colour. These compounds are thought to help protect against oxidative stress, reduce inflammation, and support heart health. Blueberries also contain fibre, vitamin C, vitamin K, and manganese, which can also provide health benefits. Eating blueberries regularly can help improve your overall health and well-being.

Wild blueberries versus normal blueberries

Wild blueberries are packed with antioxidants, vitamins, and minerals that can provide numerous health benefits. They are low in calories and carbohydrates but high in dietary fibre, making them an ideal snack for those looking to improve their overall health. Studies have shown that wild blueberries are particularly beneficial for cardiovascular health, as they can help lower cholesterol and reduce inflammation. They have also been shown to improve eye health, reduce the risk of some cancers, and help boost the immune system. With all of these health benefits, it's no wonder why wild blueberries are so popular!

So how much should you be eating? Research suggests that one cup of blueberries a day will exert therapeutic benefits.

Happy Munching!!

Dani Xx