When it comes to focus and memory, there is no denying the importance of brain health.
While several factors influence cognitive function, the foods we eat on a daily basis are a crucial part of keeping our mind sharp. Indeed, a growing body of scientific evidence is examining how blueberries can be part of eating patterns to support brain health as part of an overall healthy lifestyle.1 2 3 4
Many nutrients can help support brain health. One that is found in fruits and vegetables is anthocyanins–plant compounds that are responsible for vibrant blue, red and purple colors. Compared to other commonly consumed fruits, berries, especially blueberries, are uniquely high in anthocyanins.5 Research shows that the anthocyanins present in blueberries (163.3 mg/100g) may help to improve mild cognitive performance in older adults.6
Brain health is important at every age in the lifecycle, but especially relevant for older adults. Diseases such as Alzheimer’s disease and other forms of dementia are most common in adults 65 and older, and the risk increases with age.7 The older adult population is increasing, and according to the Centers for Disease Control and Prevention, the number of Americans 65 and older is expected to reach 71 million by 2030 and 98 million by 2060 — when older adults will make up nearly 25% of the population.8
Evidence suggests that eating a diet containing a variety of vegetables, fruits (including blueberries!), nuts, beans and seafood during adulthood is associated with lower risk of age-related cognitive impairment, dementia and Alzheimer’s disease.9,10,11,12,13
There is emerging evidence that blueberry anthocyanins induce metabolic effects that are important for cognitive improvement. We are looking forward to further research in this exciting area, including the potential role of blueberries as an early intervention for preventing cognitive decline associated with aging.
Visit our Health Professionals site for a wealth of resources supported by our decades-long efforts in scientific health research.
Go to Health professionals siteRESOURCES
1 . Krikorian R, Skelton MR, Summer SS, Shidler MD, Sullivan PG. Blueberry supplementation in midlife for dementia risk reduction. Nutrients. 2022 Apr;14(8):1619.
2 . Travica N, D’Cunha NM, Naumovski N, Kent K, Mellor DD, Firth J, Georgousopoulou EN, Dean OM, Loughman A, Jacka F, Marx W. The effect of blueberry interventions on cognitive performance and mood: A systematic review of randomized controlled trials. Brain Behav Immun. 2020 Mar; 85:96-105.
3 . Bowtell JL, Aboo-Bakkar Z, Conway ME, Adlam AR, Fulford J. Enhanced task-related brain activation and resting perfusion in healthy older adults after chronic blueberry supplementation. Appl Physiol Nutr Metab. 2017 Jul; 42(7):773-779.
4 . Devore EE, Kang JH, Breteler MM, Grodstein F. Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol. 2012 Jul; 72(1):135-43.
5 . The U.S. Department of Agriculture Agricultural Research Service. 2021. USDA Special Interest Databases on Flavonoids.
6 . Krikorian R, Kalt W, Mcdonald JE, Shidler MD, Summer SS, Stein AL. Cognitive performance in relation to urinary anthocyanins and their flavonoid-based products following blueberry supplementation in older adults at risk for dementia. J Funct Foods. 2020 Jan; 64: 103667.
7. Alzheimer’s Disease. (2021). What is Alzheimer’s Disease.
8. Centers for Disease Control and Prevention. (2021). Promoting Health for Older Adults.
9. 2020 Dietary Guidelines Advisory Committee: Systematic Reviews of the Dietary Patterns, Foods and Nutrients, and Health Outcomes Subcommittee. (2021).
10. Ekstrand B, Scheers N, Rasmussen MK, Young JF, Ross AB, Landberg R. Brain foods – the role of diet in brain performance and health. Nutr Rev. 2020 Sep 29:nuaa091.
11. Gehlich K. H., Beller J., Lange-Asschenfeldt B., Köcher W., Meinke M. C., Lademann J. (2019). Fruit and vegetable consumption is associated with improved mental and cognitive health in older adults from non-Western developing countries. Public Health Nutr. 22 689–696.
12. Nurk E., Refsum H., Drevon C.A., Tell G.S., Nygaard H.A., Engedal K., and Smith A.D. 2010. Cognitive performance among the elderly in relation to the intake of plant foods. The Hordaland Health Study. Br. J. Nutr. 104(8): 1190–1201.
13. Miller MG, Thangthaeng N, Poulose SM, Shukitt-Hale B. Role of fruits, nuts, and vegetables in maintaining cognitive health. Exp Gerontol. 2017 Aug;94:24-28. doi
