Blueberries: The Tasty Brain Powerhouse
Blueberries are rich in polyphenols, mainly anthocyanins, which have anti-inflammatory and antioxidant properties (1). Also, blueberries are one of the healthiest fruits in regulating glucose and diabetes in humans. Alzheimer's Disease has been called diabetes Type 3, which shows the negative impact of uncontrolled blood sugar on brain function (2).
Possible Benefits of Blueberries in humans:
*Stimulation the formation of new neurons by stimulating BDNF, which is a crucial factor for neurogenesis or the creation of new brain cells and learning (3).
*Improvements in long-term memory
*Boosting the NRf2 system, which is paramount for neuroprotection by increasing the formation of endogenous antioxidants and increasing detoxification enzymes (4,5).
In summary, blueberries enhance the creation of new neurons and promote detoxification for optimal brain health.
Smoothies are an excellent way to add nutritious foods like blueberries to the diet.
Make sure that you are choosing organic blueberries.
How can you enhance the brain-boosting effects of blueberries?
Extra-Virgin Olive Oil: Extra-Virgin Olive oil is also rich in polyphenols with similar benefits to blueberries like the promotion of new brain cells and increasing detoxification enzymes' activity. The use of at least a tablespoon of Extra-virgin Olive oil will make a healthier smoothie without affecting the flavor.
"Eating right is not about deprivation,
it is about abundance."
Daniel Amen, M.D.
Psychiatrist and NY Times Best Seller Author
Founder of Amen Clinics
I think the most important message here is:
Eating smart will make you smarter.
There is Hope For Autism!!
David Rivas, RPh, MSc, CCN
Pharmacist and Clinical Nutritionist/Consultant
(1): Kalt, W., Cassidy, A., Howard, L. R., Krikorian, R., Stull, A. J., Tremblay, F., & Zamora-Ros, R. (2020). Recent research on the health benefits of blueberries and their anthocyanins. Advances in Nutrition, 11(2), 224-236.
(2): Kandimalla, R., Thirumala, V., & Reddy, P. H. (2017). Is Alzheimer's disease a type 3 diabetes? A critical appraisal. Biochimica et Biophysica Acta (BBA)-Molecular Basis of Disease, 1863(5), 1078-1089.
(3): Whyte, A. R., Schafer, G., & Williams, C. M. (2016). Cognitive effects following acute wild blueberry supplementation in 7-to 10-year-old children. European Journal of Nutrition, 55(6), 2151-2162.
(4): Tang, J. S., Vissers, M. C., Anderson, R. F., Sreebhavan, S., Bozonet, S. M., Scheepens, A., & Melton, L. D. (2018). Bioavailable blueberry‐derived phenolic acids at physiological concentrations enhance Nrf2‐regulated antioxidant responses in human vascular endothelial cells. Molecular Nutrition & Food Research, 62(5), 1700647.
(5): Sandberg, M., Patil, J., D'Angelo, B., Weber, S. G., & Mallard, C. (2014). NRF2-regulation in brain health and disease: implication of cerebral inflammation. Neuropharmacology, 79, 298-306.