Previously I have investigated how healthy lifestyle and diet can impact brain function and have also looked at the importance of vegetables and fruits for a well working brain. A very recently published preliminary small study (1) has found that blueberries may be particularly useful to memory.
The authors of the study wrote in their report (1) that there was an urgent need to develop ways to prevent dementia and protect the aging brain. They decided to look at blueberries since laboratory studies have indicated that compounds found in these berries, mainly a group of flavonoids, or plant chemicals (phytochemicals), called anthocyanins, may be associated with improved neurone function in the brain and possibly with protection against neurodegeneration. The anthocyanins found in blueberries, and other berries and fruits, have antioxidant and anti-inflammatory properties.
This current study (1) investigated the consumption of wild blueberry juice and memory function. After twelve weeks individuals consuming the blueberry juice had improved memory as well as a trend toward reduced depressive symptoms when compared to a control group of individuals who did not consume blueberry juice. The authors concluded that “The findings of this preliminary study suggest that moderate-term blueberry supplementation can confer neurocognitive [brain/memory] benefit and establish a basis for more comprehensive human trials to study preventive potential and neuronal mechanisms” “These preliminary memory findings are encouraging and suggest that consistent supplementation with blueberries may offer an approach to forestall or mitigate neurodegeneration,”
This study only looked at blueberries. However, I would suggest that eating a wide variety of vegetables and fruits daily is important since they contain a huge array of vitamins, minerals and bioflavonoids (bioactive plant chemicals). Many of the vitamins and bioflavonoids found in these foods act as antioxidants in the body and this may be one way that that prevent disease. Antioxidants protect the body from attack by destructive molecules known as ‘free radicals’, they protect against something called ‘oxidative stress’ in the body.
A previous study(2) found that:
“Healthy subjects of any age with a high daily intake of fruits and vegetables have higher antioxidant levels, lower levels of biomarkers of oxidative stress, and better cognitive performance than healthy subjects of any age consuming low amounts of fruits and vegetables. Modification of nutritional habits aimed at increasing intake of fruits and vegetables should be encouraged to lower prevalence of cognitive impairment in later life”.
As mentioned in my previous posts regarding memory and brain function, linked in the first paragraph, people who live healthily over many years tend to be less likely to experience mental decline in later life. The exciting point about most of the research is that unhealthy behaviours can be modified. At any age we can make the choice to be a little healthier. We can add some physical activities into the day – whether that be walking for an extra 15-30minutes a day, taking the stairs instead of the lift or doing a weekly exercise or dance class. It is also possible to look at the diet and see if there is a way to add extra portions of vegetables and fruits into our daily meals.
Nutritional supplements can never be viewed as an alternative to healthy eating and living. However, if you feel your diet consistently falls short of vegetables and fruits you may wish to consider taking a food-state multi-vitamin and mineral supplement which tends to provide bioflavonoids in addition to the nutrients and is easy for the body to absorb. Another vital nutrient for the brain is Omega 3 fatty acids. For those of you who do not eat oil fish regularly (at least twice per week) you may want to consider taking a daily fish oil supplement in order to provide omega 3 fatty acids to the body (a supplement to provide around 250-350mg of EPA and 250-350mg DHA). For vegetarians and vegans flaxseed oil can provide the shorter chain omega 3 fatty acid, alpha linolenic acid, (a supplement providing 1000mg alpha-linolenic acid daily) can be considered. Vegetarian EPA and DHA supplements produced from algae are also becoming increasingly available and may be worth investigating.
(1) D. Shidler et al. 2010. Blueberry Supplementation Improves Memory in Older Adults. J. Agric. Food Chem. Publication Date (Web): January 4, 2010. DOI: 10.1021/jf9029332
(2) Polidori MC et al. 2009. High fruit and vegetable intake is positively correlated with antioxidant status and cognitive performance in healthy subjects. J Alzheimers Dis. 17:4
Written by Ani Kowal
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