What you eat matters when it comes to brain health. If you’re looking to add specific foods to your diet to support your cognitive abilities and help stave off brain disorders, eating plenty of fruits and vegetables—especially berries—is a good place to start. Primary among the berries featured in many cognition and brain health studies are wild blueberries and regular blueberries. 

What is brain health?

When you hear the phrase “brain health,” what you’re likely thinking is actually cognitive function. Cognitive function is the ability to think, learn and remember. 

However, brain health is more than cognitive function.¹ Brain health generally includes:

• Cognitive function
• Motor function
• Emotional function
• Tactile function

Brain health can be affected by lifestyle choices, including diet, physical activity, lack of sleep, alcohol use and smoking. Other influences include level of education, social engagement and depression. As we age, the brain is even more significantly affected by normal age-related stresses, the lasting effects of injuries and diseases like Alzheimer’s disease. 

While some of these changes are out of our control, we can impact those related to our behavior and lifestyle. For example, research indicates that eating a healthy diet, including foods such as wild blueberries, may boost brain health. 

Studying wild blueberries & the brain

A variety of types of scientific approaches, including analysis of human population-based food and health data, as well as human clinical trials, have shown that consuming wild blueberries can benefit the brain and cognitive health. 

In general, cognitive improvements in a research situation can only be detected under closely controlled conditions and within a well-defined population. It’s also important to realize that clinical brain function studies are often conducted with people who are already experiencing some degree of cognitive impairment. This helps make any improvements easier to detect than they would be if the participants had good cognitive health. 

There are also studies on healthy people, spanning all age groups, that show beneficial effects on the brain and cognition from eating wild blueberries. Read Wild Blueberries and Kids’ Brains to learn about how wild blueberries are beneficial for kids’ and teens’ brains. 

Wild blueberry benefits for the brain

Scientific evidence published over the last 20+ years suggests that eating wild blueberries regularly may be an effective way to enhance some aspects of brain function and maintain others. 

Significantly, benefits have been documented in both long-term (3-4 months) and short-term (less than 6-hour) research scenarios. In general, clinical studies to date indicate that the consumption of blueberries and wild blueberries can improve brain performance in the areas of memory and executive function in adults.²

More specifically, the fruit appears to impact adult cognitive function in the following ways: 

Wild blueberries improve executive function

Executive function refers to the brain’s ability to make decisions, organize thoughts, keep focus and attention, and manage emotions. Executive function is fundamental to managing daily life tasks.

One study, designed to investigate executive function (as well as memory) in older adults with subjective cognitive complaints found that supplementing the diet with a powdered wild blueberry/regular blueberry blend, in an amount equivalent to 1 cup of berries per day, resulted in participants reporting less “cognitive inefficiency in activities of everyday life.” Interestingly, the participants also reported this benefit well after the 24-week study concluded.³ 

The first clinical study of cognitive effects of Wild Blueberry consumption specifically in middle-aged people was published in 2020. The volunteers, aged 40-65, were challenged with a variety of cognitive tests after a single dose of either a placebo or a wild blueberry beverage. Within an 8-hour timeframe, the wild blueberry group not only performed better on certain more difficult cognitive tasks (which tested aspects of memory and attention), they had better lower blood glucose levels, too.⁴  

Wild blueberries enhance memory

Memory tests typically investigate several types of memory, and researchers employ a variety of standardized tests in order to assess changes. A preliminary study found a significant improvement in two different standardized memory tests after participants consumed wild blueberry juice daily for 12 weeks.⁵ 

These encouraging results prompted additional studies looking further into the link between blueberries and memory:

• Performance on both memory and executive function tasks were found to improve in people aged 60-75 when blueberry powder was added to the daily diet for 90 days (equal to approximately 1 cup of berries per day).⁶ 
• Another study demonstrated modest beneficial impacts on memory in elderly  men and women when blueberry powder was added to the diet for 24 weeks.³ 
• And one study in healthy adults, which used functional MRI (magnetic resonance imaging) brain scanning to detect activity during cognitive challenges, found greater brain activity among those who consumed a blueberry supplement powder daily for 16 weeks compared to those who received the placebo.⁷  

Wild blueberries may slow down age-related cognitive decline

A population analysis published in 2020 reported on the risk of Alzheimer’s disease and related dementias in relation to fruit and vegetable flavonoid intake, in approximately  2,800 people over the span of about 20 years. Among five categories of food flavonoids for which daily intake was examined, the intake of anthocyanins showed the greatest positive impact on reducing the risk of Alzheimer’s disease and related dementias. Wild blueberries are very rich in the colorful flavonoid called anthocyanins.⁸

An analysis of data from 16,000 women in the well-known Nurses Health Study revealed that greater consumption of blueberries and strawberries was associated with slower rates of cognitive decline in older participants, with an estimated delay in decline of about 2.5 years.⁹ 

Improve metabolic health, which benefits brain health

The health of your body and the health of your brain are connected. That means that maintaining good physical health, and especially good cardiovascular health and blood sugar control, can help keep your brain sharp as you age. Midlife is when our lifestyles (including our eating patterns) start to be negatively reflected in our physical bodies, and that’s also when neurodegeneration begins, too. 

A number of physical characteristics including things like waist circumference, blood lipid levels, blood pressure and fasting glucose levels, help scientists and physicians to get an idea of the state of our metabolic health.¹⁰  These characteristics help to diagnose metabolic syndrome. Metabolic syndrome can be considered the nexus of cardiovascular disease and Type 2 diabetes. All of these conditions tend to appear during middle age. 

Research has documented that wild blueberries have benefits for all of these conditions—a fact that’s made even more relevant because a growing body of research shows links between these conditions and increased risk for dementia and Alzheimer’s disease.²

This adds further support for the berries’ diverse and far-reaching effects to support brain health—and the importance of paying attention to—and supporting—brain health before symptoms appear.

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References:

1. National Institute on Aging. Cognitive Health and Older Adults. https://www.nia.nih.gov/health/cognitive-health-and-older-adults
2. Kalt, W., Cassidy, A., Howard, L., Krikorian, R., Stull, A.,Tremblay, F., Zamora-Ros, R. Recent Research on the health benefits of blueberries and their anthocyanins, Advances in Nutrition, Volume 11, Issue 2, March 2020, Pages 224–236, https://doi.org/10.1093/advances/nmz065
3. McNamara, R. K., Kalt, W., Shidler, M. D., McDonald, J., Summer, S. S., Stein, A. L., Stover, A. N., & Krikorian, R. (2018). Cognitive response to fish oil, blueberry, and combined supplementation in older adults with subjective cognitive impairment. Neurobiology of Aging, 64, 147–156. https://doi.org/10.1016/j.neurobiolaging.2017.12.003
4. Whyte, A.R., Rahman, S., Bell, L.,Edirisinghe, I., Krikorian, R., Williams, C, Burton-Freeman, B. Improved metabolic function and cognitive performance in middle-aged adults following a single dose of wild blueberry. European Journal of Nutrition 60, 1521–1536 (2021). https://doi.org/10.1007/s00394-020-02336-8  
5. Krikorian, R., Shidler, M. D., Nash, T. A., Kalt, W., Vinqvist-Tymchuk, M. R., Shukitt-Hale, B., & Joseph, J. A. (2010). Blueberry supplementation improves memory in older adults. Journal of Agricultural and Food Chemistry, 58(7), 3996–4000. https://doi.org/10.1021/jf9029332 
6. Miller MG, Hamilton DA, Joseph JA, Shukitt-Hale B. Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial. European Journal of Nutrition  2018 Apr;57(3):1169-1180. doi: 10.1007/s00394-017-1400-8. 
7. Boespflug, E. L., Eliassen, J. C., Dudley, J. A., Shidler, M. D., Kalt, W., Summer, S. S., Stein, A. L., Stover, A. N., & Krikorian, R. (2018). Enhanced neural activation with blueberry supplementation in mild cognitive impairment. Nutritional  Neuroscience, 21(4), 297–305. https://doi.org/10.1080/1028415X.2017.1287833  
8. Shishtar, E., Rogers, G. T., Blumberg, J. B., Au, R., & Jacques, P. F. (2020). Long-term dietary flavonoid intake and risk of Alzheimer disease and related dementias in the Framingham Offspring Cohort. American Journal of Clinical Nutrition, 112(2), 343–353. https://doi.org/10.1093/ajcn/nqaa079  
9. Devore, E.E., Kang, J.H., Breteler, M.M.B. and Grodstein, F. (2012), Dietary intakes of berries and flavonoids in relation to cognitive decline. Annals of Neurology, 72: 135-143. https://doi.org/10.1002/ana.23594  
10. Araújo, J., Cai, J. and Stevens, J.. Metabolic syndrome and related disorders. February 2019. pp. 46-52. http://doi.org/10.1089/met.2018.0105

Everyone forgets things sometimes—where we left our car in a large parking lot, a friend’s birthday, or an appointment we need to make. And it’s no wonder! Our brains are complex and busy working all the time to support our ever more complicated lives. People can experience forgetfulness at any age. Typically however, issues with chronic forgetfulness and memory loss become more common with advancing age. 

Eating to support healthy brain development during childhood and to protect and support the brain’s cognitive function is important throughout life. In fact, there is a growing body of evidence that indicates that eating brain-healthy foods regularly can impact brain function. No one food can guarantee mental health of course, but brain-friendly foods such as fruit (including berries), vegetables, whole grains  and nuts are recommended. 

Different types of memory & the brain

The word “memories” tends to bring up fond recollections from childhood or special times in our lives, but there are actually several different types of memories that are stored in the brain.¹ 

Memories are generally categorized as:

• Short-term memory, which allows us to keep a small bit of information (such as a phone number or name) at-hand in our brains for seconds to minutes of time.
• Working memory, which is related to or overlapping with short-term memory goes further than simple temporary storage. Working memory refers to the ability of the brain to retain information specifically to manipulate it and use it for cognitive tasks such as planning, reasoning, and problem-solving. Performing complex tasks or multiple simultaneous tasks utilizes working memory.²
• Long-term memory, which is stored in our brain’s neural network and retrieved for years.¹

What causes memory problems?

From middle age onward, adults are subject to a decline in their ‘cognitive agility’ that over time can impact processing speed, memory, and executive function. It’s believed that this decline is related to the brain’s vulnerability to oxidative stress and inflammation and their long-term effects.³

Aside from normal aging, other causes of memory problems can include medical conditions, emotional issues, mild cognitive impairment or other types of dementia. 

Studies of memory usually test several types of memory, and researchers employ a variety of standardized tests in order to assess changes. to examine a certain type of memory and to assess changes due a nutrition treatment. 

Berries & the brain

Epidemiological (population-based) studies using decades of data have found that regular consumption of particular fruit and vegetable components can reduce one’s risk of cognitive decline. Evidence for other beneficial effects of certain plant food components on brain function continues to be reported from human clinical trials and preclinical work investigations.

Berries, including wild blueberries, are frequently selected by researchers who work in the area of brain health and nutrition due to the already compelling body of research indicating that berries are a neuroprotective food that can benefit cognition. 

Berries contain a range of different natural plant compounds, including a large group called flavonoids. Population studies have examined the effect of flavonoid intake on decline in cognitive function during aging. Research with a large cohort of females who were followed up for 26 years, concluded that higher total flavonoid consumption was associated with significantly slower rates of cognitive decline.⁴ 

And of the 31 flavonoids included in the study, anthocyanins seemed to have the highest association with cognitive benefits. (The predominant flavonoids from tea, onions, apples and oranges were not associated with delaying cognitive decline in this study.) Interestingly, anthocyanins can actually be detected in tissues of the brain.⁵

Among the different types of flavonoids, berries are often richest in anthocyanins. Anthocyanins are the pigments that give berries their vibrant purple, blue and red colors. Long term observational analyses of large populations suggest that anthocyanins provide health benefits over and above those conferred by other flavonoids.⁶  Blueberries contain abundant anthocyanins. In particular, wild blueberries are an excellent source of anthocyanins, boasting 33% more anthocyanins than regular blueberries—and a greater variety of them as well. 

Wild blueberries & memory 

Scientific evidence published over the last 20+ years suggests that eating wild blueberries regularly can be an effective way to enhance some aspects of brain function and maintain others. The impact of flavonoids on cognitive outcomes may depend on age.⁷

Blueberries and memory in adults

In general, clinical studies to date indicate that the consumption of blueberries and wild blueberries can improve brain performance in the areas of memory and executive function in adults.⁶ 

A preliminary study found a significant improvement in two different standardized memory tests after participants consumed wild blueberry juice daily for 12 weeks. These encouraging results prompted additional studies looking further into the link between blueberries and memory. ⁸

In a study of adults aged 65-80 of all ethnicities, with subjective self-reported memory complaints (but no diagnosed neurological conditions), researchers observed that daily wild blueberry consumption (in powder or extract) over 3 months improved episodic memory performance on a word recall task. 

According to the researchers, the improvements in the word recall task is in keeping with results from other blueberry studies. In fact, this research lab had previously found that word recognition seems especially sensitive to anthocyanin-rich berry interventions among older adults. ⁹

Performance on both memory and executive function tasks were found to improve in people aged 60-75 when blueberry powder (equal to about 1 cup berries per day) was added to their daily diet for 90 days. ¹⁰ 

Another study showed modest beneficial impacts on memory among adults with early, subjective cognitive complaints when blueberry powder was added to the diet for 24 weeks. Improved discrimination in memory was also found in this study, indicating that subjects were better able to resist interference from non-related information during the test. ¹¹

Blueberries and memory in children and teens

Several research studies with children have focused on testing their ability to memorize  lists of words. 

One study of children aged 8-10 showed that the children performed better on a word recall test just 2 hours after drinking one wild blueberry beverage, compared to a placebo beverage.¹²  In a similar study, headed by the same researcher, the cognitive performance of 7–10-year olds was examined at multiple time points after they had consumed either a wild blueberry test beverage or a placebo drink. The results indicated that wild blueberry benefits can last longer than a couple of hours. ¹³

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References:

1. Queensland Brain Institute, University of Queensland. Types of Memory. https://qbi.uq.edu.au/brain-basics/memory/types-memory
2. Cowan N. (2014). Working memory underpins cognitive development, learning, and education. Educational Psychology Review, 26(2), 197–223. Working Memory Underpins Cognitive Development, Learning, and Education, 
3. Deary I.J., Corley J., Gow A.J., Harris S.E., Houlihan L.M., Marioni R.E., Penke L., Rafnsson S.B., Starr J.M. (2009) Age-associated cognitive decline. British Medical Bulletin 92:135-52. https://pubmed.ncbi.nlm.nih.gov/19776035/
4. Devore, E.E., Kang, J.H., Breteler, M.M.B., Grodstein, F. (2012), Dietary intakes of berries and flavonoids in relation to cognitive decline. Annals of Neurology, 72: 135-143. https://onlinelibrary.wiley.com/doi/full/10.1002/ana.23594
5. Milbury P.E., Kalt W. (2010) Xenobiotic metabolism and berry flavonoid transport across the blood-brain barrier. Journal of Agricultural and Food Chemistry 58(7):3950-6. doi: 10.1021/jf903529m. PMID: 20128604., https://pubmed.ncbi.nlm.nih.gov/20128604/
6. Kalt, W., Cassidy, A., Howard, L., Krikorian, R., Stull, A., Tremblay, F., Zamora-Ros, R. (2020) Recent research on the health benefits of blueberries and their anthocyanins, Advances in Nutrition, Volume 11, Issue 2, March 2020, Pages 224–236, https://doi.org/10.1093/advances/nmz065
7. Bell, L., Lamport, D. J., Butler, L. T., & Williams, C. M. (2015). A review of the cognitive effects observed in humans following acute supplementation with flavonoids, and their associated mechanisms of action. Nutrients, 7(12), 10290–10306. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4690090/
8. Krikorian, R., Shidler, M. D., Nash, T. A., Kalt, W., Vinqvist-Tymchuk, M. R., Shukitt-Hale, B., & Joseph, J. A. (2010). Blueberry supplementation improves memory in older adults. Journal of Agricultural and Food Chemistry, 58(7), 3996–4000. https://doi.org/10.1021/jf9029332 
9. Whyte A.R., Cheng N., Fromentin E., Williams C.(2018)  Randomized, double-blinded, placebo-controlled study to compare the safety and efficacy of low dose enhanced wild blueberry powder and wild blueberry extract (ThinkBlue™) in maintenance of episodic and working memory in older adults. Nutrients. 2018; 10(6):660. https://doi.org/10.3390/nu10060660 
10. Miller M.G., Hamilton D.A., Joseph J.A., Shukitt-Hale B. (2018) Dietary blueberry improves cognition among older adults in a randomized, double-blind, placebo-controlled trial. European Journal of Nutrition Apr;57(3):1169-1180. doi: 10.1007/s00394-017-1400-8. Epub 2017 Mar 10. PMID: 28283823., https://pubmed.ncbi.nlm.nih.gov/28283823/
11. McNamara, R. K., Kalt, W., Shidler, M. D., McDonald, J., Summer, S. S., Stein, A. L., Stover, A. N., & Krikorian, R. (2018). Cognitive response to fish oil, blueberry, and combined supplementation in older adults with subjective cognitive impairment. Neurobiology of Aging, 64, 147–156. https://doi.org/10.1016/j.neurobiolaging.2017.12.003 
12. Whyte A.R., Williams C.M. (2015) Effects of a single dose of a flavonoid-rich blueberry drink on memory in 8 to 10 y old children. Nutrition  Mar;31(3):531-4. doi: 10.1016/j.nut.2014.09.013. Epub 2014 Oct 18. PMID: 25701345., https://pubmed.ncbi.nlm.nih.gov/25701345/
13. 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  Sep;55(6):2151-62. doi: 19.1007/s00394-015-1029-4. Epub 2015 Oct 5. PMID: 26437830. https://pubmed.ncbi.nlm.nih.gov/26437830/

People often joke about becoming increasingly forgetful with age. Fortunately, mild forgetfulness, like not remembering where we put our keys or phone, is a normal part of aging.¹ 

There are lots of factors involved in brain health. Some factors, such as our genetics or injuries, are beyond our control. But our lifestyles are where we can make an impact on our risk for dementia and neurodegenerative diseases. 

Research shows that a lifestyle that includes eating a healthy diet is a primary way to make positive differences in both our cognitive and physical health as we age. 

Brain and cognitive changes related to aging—how is diet involved?

As we age, our brains change structurally and functionally. For example, certain parts of the brain shrink, healthy brain cells may start to fail and communication between neurons in the brain may not work as well.² 

Even among healthy older adults, these changes can impact mental function, making it harder to remember names or words for common things. 

There is a large (and growing) body of evidence that supports the relationship between diet and cognitive function.³ Population studies indicate that consuming a varied diet rich in foods like fruits, vegetables, fish, and whole grains is associated with better cognitive function (less cognitive decline with age).⁴ 

What’s more, it’s known that nutrition-related chronic diseases such as Type 2 diabetes and cardiovascular disease, as well as obesity and obesity-related hypertension are associated with cognitive decline.³ That means that modifying your diet to reduce your risk of Type 2 diabetes and cardiovascular disease, will also likely be helpful to brain health. 

Changing one’s lifestyle to protect and improve brain health should ideally start early in life. However, there is certainly evidence to suggest that improving one’s diet (as well as modifying other lifestyle factors) in older age is still valuable and worthwhile to the brain.⁵

What are the benefits of wild blueberries for the aging brain?

Regular blueberry and wild blueberry consumption throughout all stages of life supports our brains in various ways, but studies show that there are brain-boosting benefits tied specifically to conditions found in older people, including:

• Lower risk of Alzheimer’s disease and related dementias was associated with a greater intake of anthocyanin flavonoids in a study population of 2,800 people who were tracked over about 20 years in a recently published study.⁶ (For more on anthocyanins read What on Earth is an Anthocyanin?) 
• Slower rate of cognitive decline:  A prospective analysis of 16,000 women in the Nurse’s Health Study found that a higher intake of blueberries and strawberries was tied to slower rates of cognitive decline in older adults equal to about a 2.5-year delay in onset.⁷ 
• Improved neural activation: A 4-month study of men and women over age 68 who had mild cognitive impairment, showed that those receiving daily blueberry supplements had enhanced brain activity during a memory task, which was detected using functional MRI (magnetic resonance imaging).⁸
• Better memory performance: A preliminary study of older adults with mild memory impairment showed improved performance on tests of word recall after drinking wild blueberry juice daily for 12 weeks. (The same study also indicated some benefits to mood.)⁹

What is dementia?

Our brains are extremely complex, so it’s fitting that maintaining and protecting brain health is also complex and influenced by many factors. When it comes to cognitive decline, the most important factor is age. However, dementia in old age is not a foregone conclusion. 

Dementia is a loss of cognitive functioning to the extent that daily activities are affected and quality of life is compromised.¹⁰ While memory loss is part of dementia, the condition may also include: 

• Difficulty thinking and reasoning
• Problems with paying attention or learning
• Personality problems
• Problems with language skills and visual perception

There are several types of dementia, and the conditions can range from mild to severe. Research indicates that many older people with dementia may have multiple types at once, a condition called mixed dementia. ¹¹ 

Vascular dementia, the second most common type of dementia (after Alzheimer’s disease), is caused by damage to the brain due to impaired blood flow. Diabetes, high blood pressure, high cholesterol, and smoking raise the risk of developing vascular dementia.¹²

Can wild blueberries help dementia?

Dementia cannot be cured. However, consuming a healthy diet can modify one’s risk for dementia. An international study conducted with nearly 28,000 adults suggests that people who eat higher-quality, more nutrient-rich diets tend to have a lower risk of cognitive decline as they age. In general, a nutrient-rich diet (also referred to as a nutrient-dense diet) is one that includes a variety of whole plant-based foods such as fruits, vegetables, nuts and whole grains as well as lean proteins, healthy fats.¹³ 

In addition, certain dietary patterns (such as those outlined in the MIND diet) and even specific foods, including wild blueberries, are associated with a delay in age-related cognitive decline.¹⁴

A number of studies have been conducted where participants were elderly adults who were already experiencing some level of cognitive impairment. In these studies, supplementing the diet with blueberries or wild blueberries improved participant performance on cognitive tests related to memory as well as executive function (the ability of the brain to manage complex tasks related planning, decision making, organizing and paying attention).¹⁵

Blueberry benefits have been investigated clinically in both short-term and long-term human research studies, as well as in numerous preclinical studies, leading researchers to believe there are multiple mechanisms of beneficial action. While these mechanisms are still being investigated, it appears that blueberries and wild blueberries confer anti-inflammatory effects in the body, which are particularly important for the brain during aging. Also blueberry components like anthocyanins may have beneficial effects on blood vessels and membrane function, which in turn benefit the delivery of oxygen and glucose to the brain and support neuron signaling processes in the brain. Together, these actions lead to improved metabolic function.¹⁵

Blueberries and Alzheimer’s disease

Alzheimer’s disease accounts for 60%-80% of all dementia cases, according to the Alzheimer’s Association.¹⁶  It’s a disease that forms over many years and is influenced by factors such as family genetics, environment, and lifestyle. A healthy diet, exercise, social connections and mentally stimulating hobbies and activities have all been associated with maintaining good health as we age. These same factors may also play a role in reducing the risk of dementia and Alzheimer’s disease.¹⁷

The condition known as mild cognitive impairment (MCI) may precede the development of dementia and Alzheimer’s disease.¹⁸  In studies conducted with people who had MCI, supplementing the diet with blueberry powder led to better performance on memory tests as well as tasks which required executive function.¹⁵  Executive function is related to the brain’s ability to manage the complex tasks of everyday living.

Emerging research suggests the risk for Alzheimer’s disease (and other dementias) is associated with conditions related to cardiovascular disease and metabolic health, including obesity and insulin resistance. Research has documented that anthocyanins found in wild blueberries can positively impact all of these conditions.¹⁵

Can wild blueberries help Alzheimer’s disease?

A newly published population analysis reported on the risk of Alzheimer’s disease and related dementias in relation to fruit and vegetable flavonoid intake, in approximately  2,800 people over the span of about 20 years. Among five categories of food flavonoids for which daily intake was examined, the intake of anthocyanins showed the greatest positive impact on reducing the risk of Alzheimer’s disease and related dementias.⁶ 

Wild blueberries are especially rich in the flavonoid called anthocyanins, and have 33% more anthocyanins than regular blueberries. Getting into a regular habit of including wild blueberries in your diet is an easy (and tasty) way to help reduce your risk of dementias and Alzheimer’s disease. Try sprinkling them over salads, oatmeal and using them in smoothies. anywhere else you can sprinkle them to reduce your risk of various dementias, including Alzheimer’s disease. 

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References:

1. National Institute on Aging (2020). Memory, Forgetfulness, and Aging: What’s Normal and What’s Not? https://www.nia.nih.gov/health/memory-forgetfulness-and-aging-whats-normal-and-whats-not
2. National Institute on Aging (2020). How the Aging Brain Affects Thinking. https://www.nia.nih.gov/health/how-aging-brain-affects-thinking
3. Dominguez, L. J., & Barbagallo, M. (2018). Nutritional prevention of cognitive decline and dementia. Acta bio-medica : Atenei Parmensis, 89(2), 276–290. https://doi.org/10.23750/abm.v89i2.7401
4. Heidi J. Wengreen, Chailyn Neilson, Ron Munger, Chris Corcoran, Diet Quality Is Associated with Better Cognitive Test Performance among Aging Men and Women, The Journal of Nutrition, Volume 139, Issue 10, October 2009, Pages 1944–1949, https://doi.org/10.3945/jn.109.106427 
5. Klimova B, Dziuba S, Cierniak-Emerych A. The Effect of Healthy Diet on Cognitive Performance Among Healthy Seniors – A Mini Review. Front Hum Neurosci. 2020 Aug 11;14:325. doi: 10.3389/fnhum.2020.00325. PMID: 32848680; PMCID: PMC7433394. https://pubmed.ncbi.nlm.nih.gov/32848680/
6. Shishtar, E., Rogers, G. T., Blumberg, J. B., Au, R., & Jacques, P. F. (2020). Long-term dietary flavonoid intake and risk of Alzheimer disease and related dementias in the Framingham Offspring Cohort. The American journal of clinical nutrition, 112(2), 343–353. https://doi.org/10.1093/ajcn/nqaa079  
7. Devore, E.E., Kang, J.H., Breteler, M.M.B. and Grodstein, F. (2012), Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol., 72: 135-143. https://doi.org/10.1002/ana.23594
   https://onlinelibrary.wiley.com/doi/full/10.1002/ana.23594
8. Boespflug, E.L et al, Enhanced neural activation with blueberry supplementation in mild cognitive impairment, Nutritional Nueroscience 2018; 21:4. https://www.tandfonline.com/doi/full/10.1080/1028415X.2017.1287833
9. Krikorian, R., et al, Blueberry supplementation improves memory in older adults, J Agric Food Chem 2010; 58:7   https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/
10. National Institute on Aging (2017). What is Dementia? Symptoms, Types and Diagnosis. https://www.nia.nih.gov/health/what-dementia-symptoms-types-and-diagnosis
11. National Institute on Aging (2017). What is Mixed Dementia? Causes and Diagnosis. https://www.nia.nih.gov/health/what-mixed-dementia-causes-and-diagnosis
12. Mayo Clinic (2018). Vascular Dementia. https://www.mayoclinic.org/diseases-conditions/vascular-dementia/symptoms-causes/syc-20378793
13. Smyth A, Dehghan M, O’Donnell M, et al. Healthy eating and reduced risk of cognitive decline: A cohort from 40 countries. Neurology. 2015;84(22):2258-2265. doi:10.1212/WNL.0000000000001638  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4456656/
14. Morris M. C. (2016). Nutrition and risk of dementia: overview and methodological issues. Ann. N. Y. Acad. Sci. 1367 31–37. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4849169/
15. Wilhelmina Kalt, Aedin Cassidy, Luke R Howard, Robert Krikorian, April J Stull, Francois Tremblay, Raul Zamora-Ros, Recent Research on the Health Benefits of Blueberries and Their Anthocyanins, Advances in Nutrition, Volume 11, Issue 2, March 2020. https://doi.org/10.1093/advances/nmz065  
16. Alzheimer’s Association. What is Alzheimer’s Disease? https://www.alz.org/alzheimers-dementia/what-is-alzheimers
17. National Institute on Aging (2019). Alzheimer’s Disease Fact Sheet. https://www.nia.nih.gov/health/alzheimers-disease-fact-sheet#causes
18. Mayo Clinic (2020). Mild Cognitive Impairment. https://www.mayoclinic.org/diseases-conditions/mild-cognitive-impairment/symptoms-causes/syc-20354578

We want the best for our children—and providing nutritious food is a big part of starting them on the path toward a lifetime of good health. In fact, cognitive function in older adults is determined in part by the cognitive ability attained in childhood. ¹

Cognitive development is influenced by many factors, including nutrition. What’s more, the brain develops faster than the rest of the body during childhood, which makes it more vulnerable to dietary deficiencies. Just as fruits and vegetables provide myriad benefits for adults’ bodies and brains, packing plenty of produce into the diets of our kids is a smart move. 

A diet containing a variety of fruits and vegetables contributes an array of much-needed nutrients to growing children’s bodies and brains. In addition, there is increasing evidence of a link between improved nutrition, physical brain development and optimal brain function. Finding tasty ways to nourish your child’s brain is certainly food for thought. ²

How do wild blueberries boost brain power in kids? 

Given that scientists had already observed that the consumption of wild blueberries conferred a variety of cognitive benefits to adults, they wondered if these benefits would extend to children as well. 

Wild Blueberries & the aging brain

And it looks like they do. A growing body of research suggests that children and adolescents experience some cognitive performance improvements after consuming wild blueberries. 

In children and teens, the scientific research to date indicates that wild blueberries may provide benefits for: 

• Memory
• Aspects of executive function
• Response times 
• Mood 

Prior to 2015, most nutrition-related cognition and brain development studies in children were focused on the mother’s diet during pregnancy/breastfeeding or on specific eating occasions for children, such as breakfast. There also were no double-blind, fully controlled research studies looking at the short-term effects of flavonoids on the cognitive behavior of children. 

Flavonoids are a large group of natural antioxidant compounds found in fruits, vegetables, coffee, cocoa and tea. Especially abundant in wild blueberries, anthocyanins are the primary flavonoid compound in berries.

The gap in the scientific literature was filled in 2015 by the first wild blueberry cognition study with children.³ And, additional papers that further explored the topic soon followed.

Although the mechanisms for how blueberries and wild blueberries benefit cognition and brain function for people at any age is not fully known, it’s plausible that anthocyanins make the greatest contribution to blueberry health benefits. You may already know that wild blueberries contain 33%  more anthocyanins than regular blueberries,  making wild blueberries more potent providers of these healthful compounds.  In addition, research shows that anthocyanins are extensively modified in the body during digestion, and the resulting compounds, known as metabolites, are likely also a key to the health effects conferred by wild blueberries.⁴

Wild blueberries & memory in children

Unlike aging adults, kids seem less concerned with the state of their memories. However, parents typically want to do everything they can to help their children reach their mental potential, and memory is a part of that.

There are several studies that indicate consuming wild blueberries prior to completing a memorization task can result in significant improvements in a child’s performance on that task. One study of children aged 8-10 showed that the children performed better on a word recall test two hours after drinking one wild blueberry beverage, compared to a placebo beverage.³

In a similar study headed by the same researcher, the cognitive performance of 7–10-year-olds was examined at multiple time points after they had consumed either a wild blueberry test beverage or a placebo drink. And, like the previous study, significant wild blueberry-related improvements were observed for the word list-learning task at every time point.⁵

Although it would be a stretch to say that there’s a direct correlation between the results of these studies and better grades at school, the study authors do suggest that memory study results, in combination with executive function research results, appear to point to some benefits of wild blueberry supplementation on children’s academic performance.

The impact of wild blueberries on executive function in children 

Executive function refers to the skills we use to plan, organize, stay focused, solve problems and self-regulate. Executive function skills, controlled by the frontal lobe area of the brain, develop at different rates. As a whole, executive function isn’t fully developed until early adulthood. 

Unfortunately, children who have problems with executive function can face academic challenges. Some performance tests of executive function abilities in elementary school-aged children have been found to be predictive of math and reading ability. ^{6, 7}

 The results of a double-blind study published in 2017 showed that children who consumed a wild blueberry beverage (containing a wild blueberry powder equivalent to about 1 ¾ cups frozen wild blueberries) before being challenged with cognitive computer-based tasks designed to test executive function aspects such as attention or concentration and decision-making), performed better than those who received the placebo drink. The children were tested on three different occasions, which allowed the researchers to investigate what happened when they made the tasks easier or more difficult across the different trials. 

Interestingly, the beneficial impact of the wild blueberry treatment was most obvious during the more demanding tests—a fact that the researchers say reinforces that the wild blueberry treatment had a beneficial effect on executive function.⁸

Flavonoids are known to increase cerebral blood flow. The researchers suggest it’s possible that increased blood flow to key areas of the brain required to perform the tasks in this study might be an underlying mechanism for the improved executive function skill demonstrated.⁹

Do wild blueberries improve reaction times in children? 

The same study that documented improved executive function abilities in 7—10-year-old children after consuming a wild blueberry beverage, also demonstrated that those children also had faster response times. 

A significant 9% increase in reaction speed was observed in the children following the wild blueberry drink compared to the placebo—with no trade-off in accuracy of responses. What’s more, these improvements were seen on the most cognitively demanding tasks. This, the authors said, indicates improvement in information processing speed, and is considered supportive of the potential impact of wild blueberries on academic achievement.⁸

Can wild blueberries help banish blue moods in teens? 

Adolescence is an important period of cognitive development, and it’s during this time that children become vulnerable to developing depression. Population studies in adults suggest that the consumption of flavonoids, typically through fruits and vegetables, is associated with a decreased risk of developing depression. Does that association also hold for teenagers?

A 2017 study conducted by researchers at the University of Reading in the UK was the first fully controlled, double-blind trial to investigate the effects of flavonoids on short-term mood in young people. 

This preliminary study was actually conducted with two groups: some young adults aged 18-21 and some children, aged 7-10. In both studies, participants were asked to rate their mood on a numbered scale both prior to and two hours after consumption of a wild blueberry beverage (or placebo). In both groups, participants recorded a significant increase in positive mood after drinking the wild blueberry drink.¹⁰

Another study by the same research group investigated the effects of daily wild blueberry or placebo beverages on teens’ transient and chronic moods and anxiety symptoms over a period of 4 weeks. 

For this randomized, double-blind experiment, 64 healthy adolescents were recruited from four schools in the UK. At the conclusion of the study, the participants who got the wild blueberry drink reported significantly lower scores on the measure of depression symptoms than those who were randomized to the placebo group. There was no effect on anxiety symptoms or on transient positive or negative effects, although the researchers suggest that perhaps with a larger sample size there may have been a significant effect. 

Overall, these results are consistent with previous population studies that suggest anti-depressive effects of a flavonoid-rich diet, and are aligned with the group’s previous data on positive mood in children and teens.¹¹

Wild Blueberries are a great addition to young diets

This collection of research results is encouraging, since increasing the flavonoid content of the diet through the consumption of more produce, such as wild blueberries, is a relatively easy lifestyle option that may be helpful in boosting mood and well-being. It’s important to note, however, that because the effects of these interventions were observed in a general community sample, the results cannot necessarily be applied to teens with more severe symptoms of depression or a clinical diagnosis of depression.

Given what we know about wild blueberries and the positive impact consumption can have on brain function, it makes good sense to start eating them on the regular — a healthy scoop of wild blueberries every day is a good “habit” for brains at any age! 

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References:

1. Gow, A. J., Johnson, W., Pattie, A., Brett, C. E., Roberts, B., Starr, J. M., & Deary, I.J.  Stability and change in intelligence from age 11 to ages 70, 79, and 87: the Lothian Birth Cohorts of 1921 and 1936. (2011) Psychology and Aging, 26(1), 232–240. https://doi.org/10.1037/a0021072
2. Nyardi, A., Li, J.,Hickling, S., Foster, J., Oddy, W. The role of nutrition in neurocognitive development from pregnancy through childhood. (2013) Frontiers in Human Neuroscience 58(7) 2911-2920. https://www.frontiersin.org/articles/10.3389/fnhum.2013.00097
3. Whyte, A. R., & Williams, C. M. Effects of a single dose of a flavonoid-rich blueberry drink on memory in 8 to 10 y old children. (2015) Nutrition, 31(3), 531–534. https://doi.org/10.1016/j.nut.2014.09.013
4. 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 (Bethesda, Md.), 11(2), 224–236. https://doi.org/10.1093/advances/nmz065
5. Whyte, A. R., Schafer, G., & Williams, C. M. (2016). Cognitive effects following acute wild blueberry supplementation in 7- to 10-year-old children. (2016) European Journal of Nutrition, 55(6), 2151–2162. https://doi.org/10.1007/s00394-015-1029-4
6. Calderon, J. Executive function in children and how to help. Dec 2020. Harvard Health Publishing  https://www.health.harvard.edu/blog/executive-function-in-children-why-it-matters-and-how-to-help-2020121621583
7. Gerst, E. H., Cirino, P. T., Fletcher, J. M., & Yoshida, H. (2017). [Formula: see text] Cognitive and behavioral rating measures of executive function as predictors of academic outcomes in children. Child Neuropsychology 23(4), 381–407. https://doi.org/10.1080/09297049.2015.1120860
8. Whyte, A. R., Schafer, G., & Williams, C. M. (2017). The effect of cognitive demand on performance of an executive function task following wild blueberry supplementation in 7 to 10 year old children. Food & Function, 8(11), 4129–4138. https://doi.org/10.1039/c7fo00832e
9. Vauzour, D., Vafeiadou, K., Rodriguez-Mateos, A., Rendeiro, C., & Spencer, J. P. (2008). The neuroprotective potential of flavonoids: a multiplicity of effects. Genes & Nutrition, 3(3-4), 115–126. https://doi.org/10.1007/s12263-008-0091-4
10. Khalid, S., Barfoot, K. L., May, G., Lamport, D. J., Reynolds, S. A., & Williams, C. M. (2017). Effects of acute blueberry flavonoids on mood in children and young adults. Nutrients, 9(2), 158. https://doi.org/10.3390/nu9020158
11. Fisk, J., Khalid, S., Reynolds, S. A., & Williams, C. M. (2020). Effect of 4 weeks daily wild blueberry supplementation on symptoms of depression in adolescents. The British journal of nutrition, 1–8. Advance online publication. https://doi.org/10.1017/S0007114520000926

You love them for their unique taste, beautiful colors and diminutive size, but wild blueberries are more than just another berry! 

Packed with plenty of essential nutrients, fiber, and antioxidants, these little berries are powerful health promoters. Let’s back up a bit and start with the basics, because where and how they grow play a part in wild blueberries’ brain-boosting potential. 

What are wild blueberries?

Wild blueberries are native to the rocky, treeless barrens of Eastern Maine and Canada. These hardy plants can produce an abundance of berries, especially when warm summer days are interspersed with periods of cool fog. They’ve become accustomed to long, cold winters over the 10,000 years they’ve been growing in this unique climate. 

Aside from their natural nutritional content, the hardiness of the plants may also be at least partly responsible for some of the berries’ health-promoting properties. In fact, wild blueberries have had importance both as a food and medicinal plant for thousands of years. 

How do wild blueberries grow?

Wild blueberries grow in a very different way, compared to regular cultivated blueberries. Wild blueberries grow best on acidic soils. To grow and spread, the plant will send out shallow underground stems, called rhizomes, which then grow vertical green shoots along their length. 

This type of growth results in a ‘carpet’ of wild blueberries which turns blue with a crop of berries in August, then brilliant red-purple in autumn when the plant’s leaves turn color. The beautiful blue pigments that we see on the berries at harvest time  and in the leaves during autumn are due to the anthocyanin pigments.

In contrast, cultivated blueberries grow as a shrub, and need a milder, warmer climate. Each shrub is a particular variety with known attributes. Wild blueberries are hardy, scrappy plants that do best when they’re left to grow in the tough regions, where mother nature intended.  And, unlike cultivated blueberry bushes, wild blueberry plants don’t appreciate human efforts to cross-breed or plant them—they prefer to fend for themselves against the elements. 

Long ago, people noticed that wild blueberry plants were far more productive when the berries were harvested only every second year. To do this, after the berries were harvested, the plant was trimmed (or sometimes burned) to the ground. This process, still employed today by mowing, ensured abundant growth of the underground rhizomes and vertical shoots. Each vertical shoot is laden with flower buds, and each flower bud can produce a berry. 

So what does the wild blueberry growing habit have to do with the berries’ effects on the brain? To put it simply, the impact of environmental stressors on wild blueberry plants likely increases both the amount and diversity of antioxidants in the berries. These natural plant compounds, found in both the berries and the leaves of the plants, are beneficial to the plant and help in their defense against animals and the harsh climate. Lucky for us, they are also helpful to humans, with the berries providing a potent (and delicious) source of health-promoting antioxidants.

Anthocyanins are antioxidants 

Plants, including the many fruits and vegetables that we eat, contain an array of components that help them to survive and reproduce. Consider anthocyanins, the brilliant blue pigments found in berries and leaves of wild blueberries.  

Anthocyanins serve a role in the blueberry fruit as a visual signal to foragers that the blueberry fruit is ripe and delicious. These pigments also have antioxidant effects, providing health benefits to those who eat them. 

Anthocyanins are a key ingredient to the healthfulness of wild blueberries. Anthocyanins are found in the skin of the berry. And because of their small size, wild blueberries offer a higher skin-to-pulp ratio than regular blueberries and are therefore richer in these healthful pigments.  

Oxidative stress (or, why we need antioxidants)

We’ve heard so much about antioxidants, and that they’re important, but why? 

Quite simply, we need antioxidants because we’re constantly dealing with oxidative stress. Indeed all living things on Earth deal with oxidative stress. It comes as an undesirable side effect of our dependence on oxygen for biological energy production. 

Oxygen is found throughout our bodies—including our brains. Sometimes oxygen is converted to unstable forms called free radicals, which can cause damage to cells and tissues. Along with the oxidative stress that comes with 24/7 normal metabolism, external factors like cigarette smoking and exposure to UV light or environmental pollution can exacerbate the formation of oxygen free radicals in the body. 

Not all free radicals are bad or dangerous. However, when there is a prolonged excess of them—and not enough antioxidants around to offset their effects— a condition called oxidative stress is created. Oxidative stress is not the body’s preferred state, and it works to counteract the effects. One way it does that is by utilizing antioxidants to “clean up” excess free radicals.¹

We’ve known for some time that oxidative stress in the body leads to progressive cell damage and underlies the aging process. Wild blueberries (and regular blueberries) are high in flavonoid antioxidants, especially anthocyanins. Antioxidant-active anthocyanins may reduce neurological decline and risk of neurodegenerative diseases. Exciting work is currently being done that indicates that some antioxidant compounds, like wild blueberry anthocyanins, also work in other ways to protect health—including brain health.²

Oxidative stress and inflammation can hurt the brain

Oxidative stress and inflammation are closely associated in the body. You may be familiar with the concept of chronic, whole body inflammation (often called systemic inflammation), contributing to diseases such as cardiovascular disease and Type 2 diabetes. 

Oxidative stress is known to be detrimental to normal brain function.¹  It’s been linked to depression, memory loss and several neurological diseases including Alzheimer’s disease and Parkinson’s disease.³  Inflammation is also associated with degenerative processes in the brain, and there’s also a growing body of evidence that connects inflammation with cognitive decline and risk of dementia later in life.⁴ 

Plant-based foods can help fight inflammation

Eating a high-calorie diet, consuming lots of highly-processed foods, eating a fat- and sugar-rich diet and drinking a lot of alcohol are associated with promoting oxidative stress and inflammation in the body and brain. 

Luckily, there are dietary factors that can help decrease inflammation, too.⁵ In general, an antioxidant-packed diet is an anti-inflammatory diet, and science suggests that our brains thrive on this type of eating plan. 

Eating to beat inflammation means regularly consuming plenty of plant-based foods such as fruits, vegetables, whole grains, nuts and legumes. Together, these foods provide a diverse range of dietary antioxidants that serve different roles in the body, based on their properties. For example, some of these antioxidants are particularly healthy for the brain because they can protect membranes and proper blood flow. 

Eating to support brain health

So, how do we ensure that we are properly feeding and supporting this amazing three-pound organ known as our brain? 

Starting from a young age, and over the decades, regularly consuming a diet of diverse and colorful healthy foods, is one of the easiest ways to support brain growth and development, and may be key to staving off neurodegenerative diseases. 

Helping children learn to enjoy a wide range of brain-boosting foods is a smart move for parents. Research studies conducted with school-aged children looking at cognitive responses to consuming wild blueberries, report their beneficial effects in the areas of memory and executive function. 

Wild Blueberries & Kids’ brains

Adults of any age can also benefit from keeping plenty of brain-healthy foods on their plates. Following a heart-healthy diet is a good place to start because, as cognition scientists are fond of saying, “what’s good for the heart is good for the brain.” For a convenient, combined eating plan with a brain-friendly focus, consider the MIND Diet.⁶ The MIND Diet is a framework for healthy eating that combines features of the Mediterranean Diet and the DASH Diet, and it was developed specifically to help reduce the cognitive decline that commonly occurs with advancing age.⁷

It’s no surprise that berries figure prominently in the MIND Diet. Including blueberries and wild blueberries regularly in the diet is associated with improved cognitive performance in older adults, and even among those who already have some degree of cognitive impairment.² 

Wild Blueberries & the aging brain

Smart dietary moves you can make now to help support your brain health include:

Packing your plate (or bowl) with produce

It pays to fill half of your plate with fruits and vegetables at each meal. Consuming a wide variety of fruits and vegetables will provide your body with ample antioxidants, along with lots of other nutrients important for general good health.⁸

Going for color

Aim to mix it up in terms of color. Choosing an array of colorful fruits and veggies helps ensure you’ll get a wide variety of nutrients, including antioxidants. Wise choices include berries such as wild blueberries, leafy greens (the darker green, the better), cruciferous vegetables like broccoli, cauliflower (white is a color!) and cabbage, and bright orange choices like carrots, apricots and winter squash.  

Incorporating nuts and seeds

These foods are sources of a wide array of brain-healthy minerals, vitamins, fiber and healthy fats. Try pumpkin, flax and sunflower seeds, along with a variety of nuts. Watch out for added salt and keep portions in mind, of course.   

Eating a brain-boosting diet will provide many benefits for the entire body—including your precious brain!

Looking to read more on brain health? Check out Are Wild Blueberries Good for Your Brain?

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References:

1. Lee, K.H., Cha, M., Lee, B.H. Neuroprotective effect of antioxidants in the brain. International Journal of Molecular Science. 2020;21(19):7152. Published 2020 Sep 28. doi:10.3390/ijms21197152   
2. Kalt, W., Cassidy, A., Howard, L., Krikorian, R., Stull, A., Tremblay, F., Zamora-Ros, R. Recent research on the health benefits of blueberries and their anthocyanins, Advances in Nutrition, Volume 11, Issue 2, March 2020, Pages 224–236, https://doi.org/10.1093/advances/nmz065
3. Pizzino G., Irrera N., Cucinotta M., Pallio, G., Mannino, F., Arcoraci, V., Squadrito, F., Altavilla, D., Bitto, A. Oxidative stress: Harms and benefits for human health. Oxidative Medicine and Cell Longevity 2017;2017:8416763. doi:10.1155/2017/8416763  
4. Sartori A.C., Vance D.E., Slater L.Z., Crowe M. The impact of inflammation on cognitive function in older adults: implications for healthcare practice and research. Journal of Neuroscience Nursing. 2012;44(4):206-217. doi:10.1097/JNN.0b013e3182527690   
5. Tan B.L., Norhaizan M.E., Liew W.P. Nutrients and oxidative stress: Friend or foe?. Oxidative Medicine and Cellular Longevity. 2018;2018:9719584. Published 2018 Jan 31. doi:10.1155/2018/9719584  
6. International Food Information Council (2019). What is the MIND Diet? https://foodinsight.org/what-is-the-mind-diet/
7. Morris M.C., Tangney C.C., Wang Y., Sacks F.M., Bennett D.A., Aggarwal N.T. MIND diet associated with reduced incidence of Alzheimer’s disease. Alzheimers Dementia. 2015 Sep;11(9):1007-14. doi: 10.1016/j.jalz.2014.11.009. Epub 2015 Feb 11. PMID: 25681666; PMCID: PMC4532650. https://pubmed.ncbi.nlm.nih.gov/25681666/
8. Institute of Food Technologists (2016). What are Antioxidants? https://www.ift.org/career-development/learn-about-food-science/food-facts/what-are-antioxidants#:~:text=Q%3A%20What%20are%20antioxidants%3F,free%20radicals%20in%20our%20bodies.

The teen years typically present some challenges for everyone in the family. Between hormones, their growing social lives and an increasing awareness of themselves and the wide world around them, adolescents have a lot on their minds! 

How one handles stress, makes choices and relates to others are partly determined by mental health.¹  And, while eating specific foods isn’t going to be the complete answer to mental issues, skills related to planning and managing a healthy diet can be part of your teen’s “toolbox” for mental health support.

What’s happening in my teen’s brain? 

Adolescence, the period between ages 11 and 21, is a decade marked by important physical, social, emotional and cognitive changes. Brain development during adolescence affects both behavior and health. 

You may have heard that the brains of adolescents are “under construction,” or not fully developed until the mid-20s (and yes, it’s true). One of the last brain regions to develop is the prefrontal cortex, located at the front of the brain . This area of the brain is responsible for things like planning ahead and impulse-control. The reward system of the brain also undergoes changes during adolescence that can impact behavior. Hence, it’s common for teenagers to increase sensation-seeking and risk-taking behaviors without considering the results of their behaviors.²

The adolescent brain is also very plastic, meaning it can adapt, change and respond to its environment. Being challenged academically at school and through creative activities helps the teen brain grow and develop, and thanks to the brain’s resilience, most adolescents go on to develop into mentally-healthy adults.³ 

However, according to the World Health Organization, half of all mental health disorders begin before age 14 (although most are not diagnosed or treated).⁴  In the United States, the young adult population (ages 18–25)—has the highest prevalence of mental illness (including mental, behavioral or emotional disorders of any severity) compared to other adults of any age.⁵ 

Two of the most common disorders in young adults are major depression and anxiety.⁶ Some scientists theorize that the way the adolescent brain responds to stress, (which is different than that of an adult brain) may contribute to the development of these two disorders in young people.³ 

What does diet have to do with mental health?

No matter what our age, our physical health and mental health are connected—and diet plays a role in both.

Our nutritional status is influenced by a variety of factors including our age and life-stage, our access to food and our environment. And these things, in turn, can influence our mental health.⁶  Altering our nutritional status to support mental health is possible (although “curing” mental health disorders through food is not). The field of nutritional psychiatry is centered around scientific, evidence-based manipulation of diet to address mental health issues.⁷  

Mental health includes emotional, social and psychological well-being. If someone has mental health problems, it could be reflected in behavior, mood or thinking.¹  And of course, at the center of all of this is the brain. 

The brain’s basic needs for food

At the most basic level, the brain has just two food requirements: adequate quantity and good quality.  

Adequate amounts of food

Anyone who has had an adolescent in the house knows that it seems like teens’ appetites can double overnight! It turns out that there’s a good reason why: both boys and girls in early adolescence require more food energy (i.e. calories) than at any other time in life.⁸ And for those teens involved in sports or other regular physical activities, calorie needs can be even higher.

A growling stomach can be a big distraction and make it more difficult to concentrate and be productive, but there can be more serious mental health consequences when young people don’t have enough food. In a study conducted with nearly 2,000 college-age students at one university, food insecurity was associated with a higher prevalence of self-reported depression and anxiety.  In addition, the researchers found differences in food intake among the students who had depression and anxiety: depressed males had a lower fruit and vegetable intake (females did not), and both males and females with anxiety showed higher added sugar intake.⁶  

Healthy, good-quality food

At the most basic level, the food we eat is the fuel for our brains. Feed it the good stuff (whole foods including fruits and vegetables that provide antioxidants, such as wild blueberries, along with fish, olive oil and whole grains, for example) and the brain will develop and function better. It will also be able to defend itself more effectively from the negative effects of oxidative stress. Antioxidant-rich fruits and vegetables, such as wild blueberries for example, help the brain fight oxidative stress (learn more about that here).

Wild Blueberries & your brain

On the flip-side, a diet filled with sugary drinks, sweets, highly refined grains, processed meats and high-fat foods typically provides plenty of calories, but little nutrition to support healthy body and brain function for anyone—let alone that of a growing adolescent. In fact, this type of diet (sometimes referred to as a “Western diet” prompts inflammation in the body and is also associated with increased risk of depression.⁹ 

The food & mood connection

Going from feeling hungry to being “hangry” seems like it’s all about how empty your stomach is, but there’s more to it than that. Our brains and the rest of our bodies “talk” to each other using natural chemicals that communicate through the nervous system, called neurotransmitters. 

One of these neurotransmitters, called serotonin, helps stabilize mood and enhance feelings of well-being. It also is involved with regulating sleep, anxiety and appetite, among other roles. 

Dopamine is a transmitter that influences mood and motivation via the brain’s reward system, helping us remember specific things about behaviors that make us feel good, so we can repeat them. Dopamine is also involved with decision-making, attention and working memory.¹⁰ (Learn more about how wild blueberries may impact memory).

Do Wild Blueberries improve Memory?

Certain foods may enhance body levels of neurotransmitters. For example, dopamine is made from the amino acid called tyrosine, so proteins that contain this amino acid such as eggs, cheese and soy-based foods can help increase the body’s dopamine supply.¹¹  

Does eating wild blueberries impact mood in teenagers?

A 2017 study conducted by researchers at the University of Reading in the UK was the first fully controlled, double-blind trial to investigate the effects of consuming wild blueberries on short-term mood in young people. 

This preliminary study was actually conducted with two groups: some adolescents aged 18-21 and some children, aged 7-10. In both studies, participants were asked to rate their mood on a numbered scale both prior to and two hours after consumption of a wild blueberry beverage (or placebo). In both groups, participants recorded a significant increase in positive mood after drinking the wild blueberry drink. ¹²

A second study by the same research group, published in the British Journal of Nutrition in 2020, investigated the effects of daily wild blueberry or placebo beverages on teens’ transient and chronic moods and anxiety symptoms over a period of 4 weeks. 

At the conclusion of the study, the participants who got the wild blueberry drink reported significantly lower scores on the measure of depression symptoms than those who were randomized to the placebo group.¹³ 

Create a lifestyle that supports mental health

There is no doubt that lifestyle habits are associated with mental health.¹³ Making sure your adolescent’s physical needs are met can go a long way toward helping support their mental health. According to the American Academy of Pediatrics, diet, sleep, exercise and social connection are the basics for mental health.¹⁴ 

This doesn’t have to be complicated! Here are some simple ideas for providing these basics at home:

Move every day

Exercise enhances blood flow to the brain and can help your teen sleep better. 

• Be active with your teen when possible—exercise is good for everybody! Take the dog along on a family walk or hike, shoot hoops after dinner, or hit the gym together on the weekends.
• Be a good fitness role model—children and teens who have seen you taking care of your own fitness on a regular basis will consider an exercise habit normal self-care behavior, and be more likely to follow suit. 

Sleep well

Healthy brains and bodies need adequate sleep, and a lack of sleep can increase irritability and moodiness as well as make it hard to concentrate. Adolescents need more sleep than adults—about 9-10 hours. You may have noticed that your teen wants to stay up later and sleep later than they used to. That’s due to the natural shifting of melatonin (the “sleep hormone”) levels in the body during adolescence, so when possible, consider giving a little leeway on what time he or she heads to bed and wakes up.³

Discuss good “sleep hygiene” with your teen, and demonstrate it yourself.

• Get off computer and phone screens an hour before bedtime (read instead!)
• Keep bedrooms dark and the house cool at night to encourage better sleep

Select brain-healthy foods

Increased appetite, combined with more opportunities to obtain food outside of the home can lead your teen to some eating habits that might not be serving the needs of the  body and brain very well. You can encourage healthy dietary choices by: 

• Keeping tasty and convenient choices, such as frozen wild blueberries, on hand for meal prep and snacking. Research suggests that the brain benefits from consuming wild blueberries span all ages. (Check out the recipe ideas below, or explore the large collection of wild blueberry recipes here!)  
• Eating a meal with your teen at least once a day on most days of the week—it’s an opportunity for connection, and you’ll also be assured that he or she will get at least one balanced, wholesome meal daily. 
• Teaching your teen some favorite family recipes, let them cook a dish or entire meal for the family on their own, or take a cooking class together online. Lots of teens enjoy cooking—and it’s a skill that will certainly come in handy when they leave home!

Keep it social

Meaningful relationships are important for overall health, and social interactions and conversations with friends are stimulating to our brains. Common interests and social acceptance are crucial aspects of teen relationships, and learning how to build these kinds of relationships requires social time.¹⁵

• Encourage your teen to spend an appropriate amount of time with friends and family—even if digital technology is involved sometimes.
• Express interest in your teen’s friends and social life, but don’t overdo it—independence is important. 

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References:

1. US Dept. of Health and Human Services (2020). What is Mental Health? https://www.mentalhealth.gov/basics/what-is-mental-health
2. Alderman, E.M., Breuner, C. C. Breuner and Committee of Adolescence (2019). Unique needs of the adolescent. Pediatrics December 144 (6) e20193150; DOI: https://doi.org/10.1542/peds.2019-3150
3. National Institute of Mental Health (2020). The teen brain: 7 Things you need to know. https://www.nimh.nih.gov/health/publications/the-teen-brain-7-things-to-know/?utm_source=NIMHwebsite&utm_medium=Portal&utm_campaign=shareNIMH
4. World Health Organization (2020). Adolescent mental health. https://www.who.int/news-room/fact-sheets/detail/adolescent-mental-health
5. National Institute of Mental Health (2016). Mental illness. https://www.nimh.nih.gov/health/statistics/mental-illness.shtml 
6. Wattick, R.A., Hagedorn, R.L., Olfert, M.D. (2018). Relationship between diet and mental health in a young adult Appalachian college population. Nutrients 10(8) 957.   https://www.mdpi.com/2072-6643/10/8/957/htm#B3-nutrients-10-00957
7. Jacka FN. Nutritional Psychiatry: Where to Next?. EBioMedicine. 2017;17:24-29. doi:10.1016/j.ebiom.2017.02.020
8. American Academy of Pediatrics (2016). A teenager’s nutritional needs.  https://www.healthychildren.org/English/ages-stages/teen/nutrition/Pages/A-Teenagers-Nutritional-Needs.aspx
9. Ljungberg T, Bondza E, Lethin C. Evidence of the Importance of Dietary Habits Regarding Depressive Symptoms and Depression. Int J Environ Res Public Health. 2020;17(5):1616. doi:10.3390/ijerph17051616
10. WebMD (2019). Dopamine: What it is and What it Does. https://www.webmd.com/mental-health/what-is-dopamine#:~:text=Dopamine%20is%20a%20type%20of,in%20how%20we%20feel%20pleasure.
11. Fernstrom, J.D., Fernstrom, M.H. (2007). Tyrosine, phenylalanine, and catecholamine synthesis and brain function. Journal of Nutrition 137 (6 Suppl 1): 1539S-1547S  https://pubmed.ncbi.nlm.nih.gov/17513421/
12. Khalid, S., Barfoot, K.L., May, G., Lamport, D., Reynolds, S.A., Williams, C.M. (2017). Effects of acute blueberry flavonoids on mood in children and young adults. Nutrients 9(2) 158    https://www.mdpi.com/2072-6643/9/2/158
13. Fisk, J., Khalid, S., Reynolds, S., & Williams, C. (2020). Effect of 4 weeks daily wild blueberry supplementation on symptoms of depression in adolescents. British Journal of Nutrition, 124(2), 181-188. https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/abs/effect-of-4-weeks-daily-wild-blueberry-supplementation-on-symptoms-of-depression-in-adolescents/E8ED12AC48E936A4A8D6664B93AD6AA6
14. American Academy of Pediatrics (2018). Adolescent depression: What parents can do to help. https://www.healthychildren.org/English/health-issues/conditions/emotional-problems/Pages/Childhood-Depression-What-Parents-Can-Do-To-Help.aspx
15. University of Kentucky Cooperative Extension Service (2017) https://fcs-hes.ca.uky.edu/sites/fcs-hes.ca.uky.edu/files/understanding_the_adolescent_brain_working.pdf

The brain is the most complex part of the human body. Yet, despite its importance as the seat of our intelligence, the controller of body movement, and the interpreter of our senses (among many other roles), we often don’t give a thought to how we take care of our brains. 

How do we eat for brain health? 

Over our lifetimes, our eating patterns and the specific foods we consume can impact the health of our brain. Researchers are still trying to unravel how the brain works and what it needs to perform at its highest level, but we do know that, like our bodies, our brains need energy and nutrients to function best. 

Everything our brains do for us takes energy—a surprisingly large amount of it. It’s estimated that our brains account for about 20% of the calories that our bodies use in a day.¹  That’s a lot of energy for a 3-pound organ! The brain gets its energy in the form of glucose, a simple sugar that comes from the breakdown of  the carbohydrates we consume.

The brain also needs a steady diet of nourishing food to supply it with a wide range of nutrients. The  foods that make up a healthy diet for the brain collectively provide vitamins, minerals, macronutrients (carbohydrates, proteins and fats), beneficial phyto-nutrients (natural plant compounds) and other substances that promote health—including some that may not have been discovered yet! 

Along with healthy foods, the eating pattern that one follows may also impact brain health, according to research. 

The growing number of studies investigating the effect of eating patterns on adult cognitive health tend to focus on the Mediterranean diet, the DASH diet (Dietary Approaches to Stop Hypertension), the MIND diet (Mediterranean-DASH diet Intervention for Neurodegenerative Delay). Positive effects on cognitive outcomes in older adults have been found for all three of these diet patterns, as well as for a general anti-inflammatory diet. What do these diets have in common? In general, they are mostly plant-based, rich in poly- and mono-unsaturated fatty acids, and low in processed foods.²  

Which foods are good for the brain? 

Of course, no single food or nutrient will make or break the health of your brain. It takes an array of nutrients from a variety of foods. Lucky for us, eating a brain-healthy diet is not only achievable, it can be tasty, too!

In general, the foods that are good for the heart are the same ones that are good for the brain. The American Heart Association’s Diet and Lifestyle Recommendations offer good, general advice on following a heart-healthy (and ultimately brain-healthy) eating style.³ 

According to a recent systematic review of 56 studies that examined eating patterns in the three most commonly studied cognition-related diets (Mediterranean diet, DASH diet and MIND diet), some foods, including fish, olive oil and plant-based food, are associated with better cognitive outcomes among older people.⁴  

Here’s a quick round-up of some “brainy” foods to keep stocked at home:

Salmon, mackerel, tuna, herring, sardines (rich in omega-3 fats)

Omega-3 fatty acids are essential polyunsaturated fats. Here ‘essential’ means that we must get these fats from our diets because our bodies cannot make them.⁵ Fish is the main source for omega-3 fats in our diets, although we can make small amounts from another type of omega-3 fat found in nuts, seeds and some cooking oils. Therefore, eating two servings per week of fish that are good sources of omega-3 fats is recommended for heart health.⁶ These two fats are crucial for the healthy development and physical maintenance of the brain. They also help with normal brain function and brain cell (i.e. neuron) communication, and appear to protect the brain as well.⁷

Wild blueberries, deep green vegetables, coffee and tea (rich in flavonoid antioxidant) 

Our bodies have various ways to help offset the negative effects of oxidative stress.⁸ Oxidative stress is known to be detrimental to normal brain function, and is linked to several neurological diseases including Alzheimer’s disease and Parkinson’s disease.⁹ Recently there has been great interest in how specific food components can act as antioxidants in the body to provide additional protection against oxidative stress.

For example, flavonoids, a class of natural food antioxidants, have been investigated for decades because of their apparent protective effects against age-related chronic conditions including cognitive decline. Thankfully, there are a wide range of plant-based foods that deliver a healthy dose of flavonoids (and other antioxidants like vitamin C). Topping the list are wild blueberries, one of the world’s tastiest antioxidant-rich foods. These tiny “brain berries” are packed with pigments called anthocyanins, which are a type of flavonoid. Look for wild blueberries year-round in the freezer section of your grocery store. You can also find flavonoids in foods like kale, broccoli, onions, dark chocolate, grapes, red wine, coffee and tea. 

Tree nuts such as pistachios, almonds, hazelnuts and pecans (rich in polyunsaturated and monounsaturated fats)

The fats found in tree nuts are predominantly healthy polyunsaturated and monounsaturated fats, both of which have been found to reduce the risk of heart disease.¹⁰ And as you now know, what’s good for the heart is good for the brain. In addition, a number of scientific studies have demonstrated the actions of nuts against inflammation, oxidative damage, as well as dementia or memory loss.¹¹ Tree nuts are also rich sources of antioxidants such as vitamin E, and deliver fiber, important vitamins and minerals, and plant-based protein. 

The Bottom Line for Brain Health

Developing healthy eating habits is a lifelong journey, and it’s never too late (or too early) to start! The good news is that there is a wide range of food that can support a healthy brain and even help reduce the risk of age-related neurodegenerative diseases. So next time you head to the grocery store, fill your cart with as many brain foods as you can. Eating a brain-boosting diet will provide benefits for the entire body, and there’s no better time than the present to remember your brain!

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References:

1. Raichle, M.E.,  Debra A. Gusnard, D.A. (2002) Appraising the brain’s energy budget  Proceedings of the National Academy of Sciences 99 (16) 10237-10239; DOI: 10.1073/pnas.172399499  
2. Chen X., Maguire B., Brodaty H., O’Leary F. Dietary patterns and cognitive health in older adults: A systematic review. (2019) Journal of Alzheimers Disease. 2019;67(2):583-619. doi: 10.3233/JAD-180468. 
3. American Heart Association (2017). “The American Heart Association Diet and Lifestyle Recommendations. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/aha-diet-and-lifestyle-recommendations
4. van den Brink A.C., Brouwer-Brolsma E.M., Berendsen A.A.M., van de Rest O. (2019) The Mediterranean, dietary approaches to stop hypertension (DASH), and Mediterranean-DASH intervention for neurodegenerative delay (MIND) diets are associated with less cognitive decline and a lower risk of Alzheimer’s disease-A review. Advances in Nutrition. 2019;10(6):1040-1065. doi:10.1093/advances/nmz054  
5. National Institutes of Health (2021) Omega-3 Fatty Acids. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/
6. American Heart Association (2017). Fish and Omega-3 Fatty Acids. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids
7. Dyall S.C. (2015) Long-chain omega-3 fatty acids and the brain: a review of the independent and shared effects of EPA, DPA and DHA. Frontiers of Aging Neuroscience. 2015;7:52. doi:10.3389/fnagi.2015.00052  
8. Lee K.H., Cha M., Lee B.H. (2020) Neuroprotective effect of antioxidants in the brain. International Journal of Molecular Science. 2020; 21(19):7152. doi:10.3390/ijms21197152  
9. Pizzino G, Irrera N, Cucinotta M, Pallio, G. Mannino, F., Arcorcai, V., Squadrito, F., Altavilla, D. Bitto, A.(2017) Oxidative Stress: Harms and Benefits for Human Health. Oxidative  Medicine and Cell Longevity. doi:10.1155/2017/8416763 
10. Dietary Fats and Cardiovascular Disease: A Presidential Advisory from the American Heart Association. Circulation 2017. https://www.ahajournals.org/doi/full/10.1161/CIR.0000000000000510
11. Arslan J., Gilani A.U., Jamshed H., Khan S.F., Kamal M.A. (2020) Edible Nuts for Memory. Current Pharmaceutical Design. 2020;26(37):4712-4720. doi: 10.2174/1381612826666200806095649. PMID: 32767923.