They say “an apple a day keeps the doctor away,” but new research from the University of Cincinnati points to another potential candidate: blueberries.
Not only is it a familiar fruit in desserts, smoothies or salads, blueberries are also proven to help reduce the risk of memory loss in old age.
Anthocyanin - the secret behind the purple color of blueberries
A study led by Dr. Robert Krikorian, a psychologist and behavioral neurologist, published in the journal Nutrients, found a link between regular blueberry supplementation and improved memory and brain health in middle-aged people at high risk of Alzheimer's disease or cognitive decline.
For years, Dr. Krikorian’s team has focused on berries. Blueberries stand out in particular because of their high content of anthocyanins, powerful antioxidants that give the fruit its blue-purple color.
In plants, anthocyanins help protect against UV rays and bacteria; in humans, they help reduce inflammation, improve metabolism, and boost cellular energy.
Not only blueberries, foods such as raspberries, black rice or black soybeans are also rich in anthocyanins. However, according to experts, blueberries possess a special balance between delicious taste, easy to use in daily diet and outstanding nutritional value.
Research methods
The study recruited 33 people aged 50-65 in Cincinnati. This group was overweight, had prediabetes (insulin resistance) and showed early signs of memory loss.
According to statistics, about 50% of the middle-aged American population is in pre-diabetes - which is considered a risk factor for many chronic diseases, including Alzheimer's.
For 12 weeks, the volunteers were asked to eat no other berries than the supplement packet they were given. Half of the participants were given a powder containing the equivalent of half a cup of fresh blueberries a day, while the rest were given a placebo.
Along the way, they performed cognitive tests to measure working memory, mental flexibility and concentration — abilities that often decline early in people with dementia.
Unexpected results
Research results in the blueberry supplement group showed significant improvements in memory tests, especially the ability to filter out irrelevant information when learning and remembering.
This is an important skill in everyday life, such as remembering an appointment amidst a series of overlapping tasks.
Additionally, this group had lower fasting insulin levels, indicating better metabolic function - the body easily burned fat for energy.
Another interesting point is that they showed signs of “mitochondrial uncoupling” – a cellular process linked to longer lifespan and reduced oxidative stress, which is a culprit in fatigue and memory loss.
“These findings suggest that blueberries may have effects on the brain and also on energy metabolism, which is a very promising area of research,” Dr. Krikorian said.
Safe and healthy solution
Although the study was small, the results offer great hope: a simple habit like adding a blueberry smoothie to breakfast, or sprinkling a few fresh berries on yogurt or cereal every day, could support a healthier brain in the long run.
Blueberries are already a staple in diets and weight loss diets thanks to their low calorie, fiber, and antioxidant content. Now, adding this fruit to your daily diet can be considered an “early investment” in brain health, especially for those at risk of prediabetes or a family history of Alzheimer’s.
“Alzheimer’s disease and other forms of dementia develop over many years, starting in middle age. Early prevention is important. While more research is needed, regular consumption of blueberries is a safe and healthy option for everyone,” Dr. Krikorian stressed.
Source: https://www.vietnamplus.vn/an-viet-quat-thuong-xuyen-co-the-giam-nguy-co-mat-tri-nho-post1058150.vnp
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