Eating for brain health is a no brainer when you know the science behind the foods your brain loves. Blueberries are a delicious way to enjoy Mother Nature’s fruits, and yes, they’re great for cognitive power!
Blueberries score another brain health win! Past studies have indicated that blueberries can improve cognitive function, as well as metabolic health.
Thus, scientists thought it worthy to test if daily consumption of blueberries could improve brain function in a group of 33 overweight, middle-aged adults who reported subjective cognitive decline.
For this randomized controlled trial, half of the study subjects consumed a daily dose of blueberry powder (equivalent to ½ cup of berries). The other half consumed a placebo powder that tasted identical but lacked the fiber and healthy compounds found in blueberries. Prior to and after the 12-week study, all study subjects underwent a series of cognitive tests as well as measurements of metabolic function.
Those consuming the blueberry powder exhibited significant improvements in memory, executive function (complex planning), and fasting insulin levels (a measure of metabolic health) relative to those consuming the placebo powder.
Fortunately, Blueberries are exceedingly high in a unique family of compounds called anthocyanins which are prized for their robust antioxidant and anti-inflammatory power, their propensity to stimulate the formation of new brain cells, and to support a healthy gut microbiome.
Given this trifecta of goodness, these results are not surprising. Blueberries are the poster child for food as medicine!
This recipe is quick, ultra-healthy, and delicious, so you can easily throw it together the night before for a zero-prep-in-the-morning breakfast!
1/2 cup rolled Old Fashioned oats
2/3 cup plain, unsweetened soy milk
1/2 tbsp. chia seeds
1 small organic apple, diced
1/2 cup berries
1/4 tsp. cinnamon
1/4 tsp. vanilla extract
Place oats in a cup, add the soy milk, mix in remaining ingredients, stir, place in fridge overnight! Enjoy the next morning.
SOURCE: Nutrients, April 2022 doi: 10.3390/nu14081619
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