Blu-Flow study spotlights wild blueberries’ support of cardiovascular and cognitive function

By Kitty Broihier, MS, RD, LD

June is Alzheimer’s and Brain Health Awareness Month, a good time to learn more about how
we can help support our own brain health with lifestyle choices. Interestingly, the same lifestyle
habits that can benefit our brains also help our hearts (read more on this connection here).
These habits include things like being physically active, getting enough sleep and managing
stress. And of course, eating a brain-healthy diet, including plenty of fruits and veggies, is
always a top suggestion for helping to boost both cardiovascular and cognitive function.

What did the study show?

A study recently published in the American Journal of Clinical Nutrition adds to the growing
body of research showing that consuming a moderate portion of wild blueberries daily can
improve blood vessel function and some aspects of cognitive function. In the randomized,
placebo-controlled clinical study, called BluFlow, 61 healthy adults aged 65 to 81 were divided
into two groups: one group consumed a beverage made with wild blueberry powder (equal to
about ¾ cup of berries) for 12 weeks, while the other group consumed a well-matched placebo
beverage. Those participants who received the wild blueberry beverage showed improvements
in certain aspects of vascular function, including:

  • A significant increase in flow-mediated dilation
  • A decrease in systolic blood pressure

They also demonstrated significantly better performance than the placebo group on two
measures of cognition:

  • Improved accuracy and quicker reaction time in an executive function test
  • Improved episodic memory in a word recall test

Cognitive and vascular improvements from consuming wild blueberries have been
demonstrated in multiple studies previously with participants who were under physiological

stresses such as high blood pressure, metabolic syndrome and cognitive decline. Yet, the fact
that these benefits were shown in a healthy group of participants is particularly encouraging
because it’s typically more challenging to show improvements in a population that’s already
healthy. Also, it suggests that a broader population may also experience cognitive and vascular
benefits from eating wild blueberries daily—that’s good news for healthy adults and wild
blueberry lovers alike!

Is blue the clue to the benefits?

Wild blueberries are especially rich in anthocyanins, the flavonoid pigments that give the tiny
berries their purple-blue color. In fact, wild blueberries have 33% more of these pigments than
regular blueberries. What’s so special about these pigments? They have potent antioxidant
capacity and anti-inflammatory effects, making them powerful allies in the fight against chronic
disease.

According to Dr. Ana Rodriguez-Mateos, one of the Blu-Flow study’s authors and an Associate
Professor in Nutrition at the Department of Nutritional Sciences of King’s College London, the
pigments may be the key to the positive cardiovascular and cognitive effects shown in the
study. “We think the effects are driven by the blue pigments in the berries, the anthocyanins,”
said Rodriguez-Mateos. “It’s clear from this study that consuming wild blueberries is beneficial
to cognitive function, as well as vascular health. This is consistent with what we already know
about the health benefits of anthocyanin-rich foods,” adds co-author Professor Claire Williams,
Chair of Neuroscience in the School of Psychology & Clinical Language Sciences at the University
of Reading.

Looking ahead to the next Blu study

Another study from the Rodriguez-Mateos and Williams teams is on the horizon. This one will
also feature wild blueberries, and will further investigate their vascular and cognitive effects on
participants from age groups across the lifespan. Stay tuned!

New Research Study Indicates Wild Blueberries Improve Brain’s Processing Speed

In a recently published study where volunteer participants with cognitive issues consumed wild blueberries daily for six months, it was found that the speed at which the participants could process information increased. Cognitive processing speed is defined as the speed at which our brains process information and use it to help us operate effectively in the world – a basic cognitive ability that is known to decrease with advancing age. The findings from this double-blind, placebo-controlled, randomized clinical trial were just published in Nutritional Neuroscience, an International Journal on Nutrition, Diet, and Nervous System. (1)

NEW Research on Wild Blueberries & Cognitive Function

There has been great scientific interest in the possible link between blueberries and cognition since 1999, when initial studies were first published. Collective evidence over the 20+ years that scientists have been examining various facets of the blueberry-brain relationship suggests that the tiny blue fruit does have brain-healthy characteristics, and that eating blueberries daily may be a practical and effective way to help maintain cognitive health. 

This most recent study, conducted by Carol L. Cheatham, Ph.D., Associate Professor of Psychology and Neuroscience, and her team at the University of North Carolina at Chapel Hill’s Nutrition Research Institute (NRI), focused on the impact of daily wild blueberry consumption over a period of 6 months—the longest and largest cognitive intervention study on wild blueberries to date. Dr. Cheatham and her team carefully screened older adults (age 65-80yr) according to presence and degree of cognitive impairment, as well as things like age and gender. A reference group of 43 individuals had no cognitive impairment, and 86 individuals who were experiencing cognitive decline were divided into either the wild blueberry powder group or the placebo powder group. Participants were instructed to consume the powder daily and monitored monthly. At the end of the 6 months, multiple cognitive tests were given to the participants, including ERP testing, which involves placing electrodes on the scalp to reveal electrical signals from the brain during cognitive tasks.

The Results:

Analysis of the large amount of data Dr. Cheatham obtained during the study revealed that processing speed did improve in those participants who received the wild blueberry treatment, and that the greatest effect was in those aged 70-74. This finding suggests that not only do there appear to be cognitive effects from consuming the berries themselves, but that their consumption over time may also be an important factor. 

Dr. Cheatham, who consumes wild blueberries daily for her own brain health, had this to say about the results: “Eating wild blueberries to prevent cognitive decline seems preferable to waiting until after the brain starts to suffer from aging. Now that we know daily consumption of wild blueberries can help with cognitive decline, we are keen to study whether consumption can also prevent decline if started when the brain is still young and healthy. I know I wish I would have started earlier. Eat wild early and often!”

Brain-boosting Benefits For All Ages

The foods we choose to eat can impact our cognitive health and brain function. Although the results in this study were most pronounced in the 70-74 years old age group, previous research indicates that there are cognitive benefits from wild blueberry consumption for people in other age groups as well, such as children as young as 7-10 years old. A 9% increase in reaction speed was observed in these children following the consumption of a wild blueberry drink compared to those consuming a placebo drink—with no trade-off in answer accuracy. The authors of that study said these results indicated an improvement in information processing speed. (2) While the study with children was an acute (short-term) intervention, the results reinforce the connection between wild blueberries and cognitive processing speed. 

This new paper by Dr. Cheatham and her team adds to the growing list of publications documenting clinical benefits of flavonoid-rich wild blueberries on selected aspects of cognition. For information about other studies on wild blueberries and cognitive health, check out the Brain Health section of the website. For more on the new study, see the press release.

Sources:

(1) Carol L. Cheatham, L. Grant Canipe III, Grace Millsap, Julie M. Stegall, Sheau Ching Chai, Kelly W. Sheppard & Mary Ann Lila (2022) Six-month intervention with wild blueberries improved speed of processing in mild cognitive decline: a double-blind, placebo-controlled, randomized clinical trial.Nutritional Neuroscience, DOI: 10.1080/1028415X.2022.2117475
(2) 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

A Healthy Heart Month “Two-fer” From Wild Blueberries

Written by Kitty Broihier, MS, RD, LD, Nutrition advisor and spokesperson for the Wild Blueberry Association of North America.

Getting a two-for-one deal is attractive any time of year, and when it comes with health benefits and a delicious taste, that’s even better! Have you ever heard the saying, “What’s good for the heart is good for the brain?” Yes, that’s the “two-fer” we are talking about here. February is Heart Month, so it’s a perfect time to explore the heart-healthy benefits of wild blueberries. It’s also the perfect time to talk about why the same components that help the heart are likely to also help the brain. Let’s take a closer look at how this relationship works in the body, and how you can take advantage of this special wild blueberry “two-fer” benefit.

How can wild blueberries benefit heart health?

On the most basic level, eating wild blueberries is good for your ticker because fruits and vegetables are a cornerstone of a heart-healthy diet. First, produce provides nutrients, fiber and phytonutrients that support a healthy cardiovascular system. The American Heart Association encourages us to choose a variety of fruits and vegetables specifically for their heart-healthy nutrients. 

Secondly, an increasing body of scientific evidence links the purple-blue pigments in wild blueberries, called anthocyanins, to a reduced risk of diseases, including cardiovascular disease. Improvements in vascular function have been seen in several studies with wild blueberries. Other research has shown a reduction in the risk of hypertension (high blood pressure) with higher anthocyanin intake. And a recent meta-analysis of research on anthocyanins, anthocyanin-rich berries and cardiovascular disease concludes that the evidence suggests that regular consumption of anthocyanin-rich berries could help prevent cardiovascular disease through lipid-lowering and anti-inflammatory properties. Wild blueberries have the highest concentration of anthocyanins among commonly consumed berries, and 33% more per serving than cultivated blueberries. And of course, they’re delicious! So it’s easy to eat a scoop of them every day. 

How are anthocyanins healthy for the brain?

The abundant anthocyanin pigments in wild blueberries that confer heart benefits are the same compounds that are associated with improved brain health and cognition. Research studies have shown links between anthocyanins (part of the naturally-occurring plant compound class called flavonoids) and brain benefits ranging from staving off age-related dementia to memory and executive function (our ability to organize, focus and make decisions). Scientific evidence indicates that flavonoid compounds, such as anthocyanins, can be brain boosting for children and teens, too.

How to put together a diet that benefits both the heart and the brain 

Putting together a healthy diet doesn’t have to be complicated. Although science evolves over time, the basics of what constitutes a healthy diet generally stay the same. 

According to the World Health Organization (WHO), a healthy diet not only protects against malnutrition, it also helps prevent diseases like heart disease, diabetes, stroke and cancer. As far as promoting both brain and heart health, it’s clear that both will benefit if you eat a diet that’s: 

  • packed with produce
  • lower in saturated fat
  • and lower in added sugars and salt (sodium) 

So, what can you do specifically? Consider focusing on what to add. When you pack a diet with “good stuff” there is naturally going to be less room for those foods that aren’t doing your body any favors. One impactful way to begin is by adding more produce to your diet, since most people fall short of getting enough of these important foods. 

  • The WHO lists fruits and vegetables first on their list of what a healthy diet includes, and recommends getting five servings of produce per day.
  • Health authorities also suggest that increasing the variety of fruits and vegetables we eat is important for covering nutrient needs. An easy way to increase variety is to focus on color. 
  • Choose fruits and vegetables that provide a range of colors. There aren’t a lot of blue fruits and veggies, so wild blueberries are an easy choice there.
  • Start having fruits and veggies as snacks instead of choosing cookies, crackers or chips that are loaded with sodium, sugar or added fats. 
  • Keep it simple and opt for fruits and vegetables that have no added ingredients. Not only are they more healthful than versions with added sauces, sugar or syrups, but they’re more versatile as well. Frozen wild blueberries have no sugar or salt added, yet they have lots of flavor—and they are perfect for snacking, or putting in a smoothie or sprinkled over cereal or yogurt. Plain frozen vegetables can easily be added to recipes as they are, or jazzed up with herbs and spices.
  • Expand your recipe repertoire. Browse Pinterest, recipe websites and cooking blogs online for lots of tasty-looking ideas. Keep in mind the other factors in your brain- and heart-healthy diet (trimming saturated fat, keeping a lid on sodium and sugar) so you don’t “undo” the benefits of those fruits and veggies. 

If you need wild blueberry recipe ideas, we’ve got you covered from breakfast to dinner.

New Research Links Eating Flavonoid-Filled Foods to 20% Lower Risk of Cognitive Decline

As another wild blueberry harvest season wraps up in Maine, farmers are freezing these little blue gems so people around the country can enjoy them year round. Over the years, wild blues have earned the nickname “brain berries” and new research further supports this reputation. The new study tracked participants for 20 years and revealed that those who ate a diet of flavonoid-filled foods (like strawberries, oranges, peppers, and yes, of course, wild blueberries!) reported less cognitive issues. Overall, researchers saw a 20% lower risk of cognitive decline over the research period. 

What Are Flavonoids?

Flavonoids are naturally occurring compounds found in plants that are associated with health benefits due to their various bioactivities or actions that promote good health.. One of their important bioactivities is that they are powerful antioxidants. Flavonoids are found in all plant-based foods, but there are higher concentrations in deeply colored fruits and vegetables like wild blueberries. Anthocyanins (a type of flavonoid with antioxidant effects) give wild blueberries their deep purply, blue hue–in fact, wild blueberries have 33% more brain-healthy anthocyanins than ordinary blueberries.

Now that we’ve covered Flavonoids, let’s dive into the study a bit.

About the Study: Flavonoids Are Good For Brains of All Ages!

  • The study used population statistics to analyze responses obtained from about 50 thousand women and 25 thousand men, all middle aged, regarding their self-perceived cognitive ability, and their dietary habits. 
  • These standardized questionnaires were completed a few times over the 20 year period by the study participants and were designed to provide an assessment of early memory problems. Question examples include: 
    • “Do you have more trouble than usual remembering recent events?”
    • “Do you have more trouble than usual remembering a short list of items?” 
  • Participants were categorized into groups based on their reported intake of flavonoids (dietary habits) 
  • Study analysis revealed that participants in the highest flavonoid intake category (about 600 mg per day (2.5 cups) ) had about 20% lower relative risk of memory loss compared to participants in the lowest intake category (about 150mg or ¾ cups flavonoids per day). 
  • For reference, one cup of wild blueberries contains about 200mg of total flavonoids, almost entirely in the form of anthocyanins. 

What Does This Study Mean for  Brain Health?

The evidence reported in this study alone is notable, but this study also adds to the growing body of evidence from other population studies, which all present similar findings–specifically, that greater flavonoid (especially anthocyanin) intake is associated with better health outcomes. So, as you consider some recipes for your family’s table, grab a healthy scoop of wild blueberries (a.k.a. brain berries) to help your noggins today and everyday! You can find them in the freezer aisle of your local grocery store (just make sure the package says wild on it).

Curious to learn more about wild blueberries and their brain health benefits? Check out our website and follow along on social–Instagram, Facebook, and Twitter–to get some wild blue goodness in your day, everyday. 

Brain-Healthy Breakfast Recipes to Start Busy School Mornings Off Right

It’s that time of year again–some kids have already had their first day of school while kids here in Maine are just heading back to the classroom. While it’s still a little unclear what the school year will ultimately look like for your child–either in-person learning or remote–we want to say a big thank you to all the parents out there.  

While we can’t help with the homework, we can help with making your mornings a bit easier. For most families, mornings are super busy but breakfast is the one meal during the day that parents tell us they have complete control over what their child eats. So, why not make breakfast filled with brainy-healthy foods to give your kiddos a great start to their school day? Here’s a little breakfast inspiration: six wild blueberry breakfast recipes that will help nourish your child’s brain. With 33% more brain-healthy anthocyanins and 2x the antioxidants of regular blueberries, adding a healthy scoop of wild blueberries to your kid’s morning is a great way to begin the day. 

Try these grab-and-go Wild Blueberry Mini Muffins

The morning goes quickly, especially when you’re juggling so much! Out of time? No problem, these quick and easy, grab-and-go Wild Blueberry Mini Muffins are the perfect solution. Simply bake them in the evening, store them in a tupperware container, and everyone will be able to grab a yummy muffin on their way out the door in the morning. 

Pro tip: throw them in the microwave for 15 seconds to make it nice and warm before biting into some wild muffin goodness.

Whip up some Wild Blueberry Zucchini Bread

Start your day on a nutritious note with our Wild Blueberry Zucchini Bread—a delicious and wholesome treat designed to fuel young minds. Packed with vibrant wild blueberries and nutrient-rich zucchini, this bread offers a delectable way to kick-start your mornings. Wild blueberries are best in this recipe because they add a bold, tart flavor and their small size means more berries per bite.

Prep some Dried Wild Blueberry Almond Granola

Bursting with nutty almonds and antioxidant-packed dried wild blues, this Dried Wild Blueberry Almond Granola not only supports cognitive function, but also delivers essential nutrients that growing bodies need. Prepare a batch in advance and enjoy it as a quick weekday breakfast or as a topping for yogurt parfaits.

Have dessert for breakfast with Wild Blueberry Crumb Cake

With ‘cake’ in the title, this is an easy make-ahead breakfast option that tastes good and may encourage your kids to eat breakfast–especially if they think they’re getting away with eating dessert in the morning. Wild Blueberry Crumb Cake tastes delicious without sacrificing added nutrients. 

For the toast fans out there, try some Coconut Peanut Butter Wild Blueberry Toast

If your child loves old-school PB&Js, try this homemade spin-off: Coconut Peanut Butter Wild Blueberry Toast. Using just seven simple ingredients, top your grain of choice (e.g., whole wheat bread, an english muffin, or whatever your child loves!) with some wild blueberry goodness. 

Blend up a Mix-In-A-Pan Wild Blueberry Snack Cake 

Introducing a hassle-free marvel for busy mornings: Mix-In-A-Pan Wild Blueberry Snack Cake! The ease of preparation makes it an ideal option for hectic school days—simply mix the ingredients in a single pan and pop it in the oven. Plus, it’s a versatile delight that can be sliced into convenient portions for breakfast on-the-go or as an after-school pick-me-up.

Did you know that research has found wild blueberries to have a positive effect on your child’s memory, decision making, response times, concentration, and mood? That’s why wild blueberries should power your family’s morning to make for a great day ahead. If you try one of the above breakfast recipes, let us know which one your kids loved the most! Take a picture, post on social, and tag us on Facebook, Instagram, and Twitter so we can see your kids’ *wild* breakfast. If your profile and/or post is public, we’ll be sure to repost it on our stories or respond. Can’t wait to see what you come up with for your family!

Back to School: Brain Support for Kids

As we switch gears from summer to fall, back to school time brings lots of things to mind, including new school clothes, new teachers, and a renewed emphasis on habits to support our children as they get back into the classroom. And, while your child might be more interested in picking out a new lunchbox, you are probably more concerned with figuring out what goes into it. Not to worry—we’ve got you covered with information on brain-healthy foods (like wild blueberries) and kid-friendly lunch and snack ideas to help support a smooth back-to-school transition for the whole family. 

Which foods support developing brains?

Healthy food helps grow healthy bodies, but did you know that there is increasing scientific evidence of a link between improved nutrition, brain development, and optimal brain function?1 Research also suggests that cognitive ability attained in childhood determines, in part, cognitive ability in adulthood.2 And since the brain develops faster than the rest of the body during childhood, nourishing your young one’s noggin by choosing healthy foods is a priority. 

In general, brains are best fueled by a diet that’s filled with nutrient-packed foods that deliver an array of vitamins and minerals, protein, and healthy fats. Foods that deliver essential nutrients needed for proper growth and development of both body and brain include: 

  • colorful fruits, especially blue/purple/red colored berries (like wild blueberries!),
  • vegetables,
  • eggs,
  • whole grains,
  • legumes,
  • nuts,
  • seafood,
  • lean protein,
  • and dairy products.

Do wild blueberries boost brain power in kids?

Our brains and cognition are complex, and research is designed to test specific aspects of cognition in a highly controlled way.  A growing body of scientific evidence suggests that children and teens perform better on specific cognitive tests within a matter of hours after eating wild blueberries. Studies examining wild blueberries reported positive impacts in three specific areas of children’s cognition, including:

  • Memory: Two studies that tested children ranging from ages seven to 10 found that consuming a wild blueberry beverage improved performance on a word list recall task.  Improvements were detected in children taking the wild blueberry drink, but not the placebo drink, as soon as two hours after intake and later on throughout the day.3,4
  • Executive function: Executive function is a category of cognitive ability that helps us to plan, organize, focus, concentrate, problem solve, and self-regulate. Cognitive skills involving executive function are not fully developed until early adulthood. Children who have problems with executive function can face academic challenges .5 A recent double-blind placebo-controlled study reported that children who consumed a wild blueberry drink performed better on computer-based tests that examined attention and decision-making. By testing at different times and using tests of increasing difficulty, researchers noted that wild blueberry intake had a greater impact as tests became more difficult.6
  • Mood: It’s widely known that adolescent youth are vulnerable to developing depression during an important period of cognitive development. Researchers in the UK conducted a controlled, double-blind trial to investigate the impact of wild blueberry consumption on mood in children and teens. In this study, the young participants responded to questions using a numbered score, and responses from those who consumed a wild blueberry drink shared a better positive mood score than those who consumed the placebo when measured two hours after intake.7 According to one of the researchers, a sustained low mood is a core feature of depression. Another study by the same research group looked at self-reported mood in 64 healthy teenagers randomly assigned to take either a wild blueberry drink or placebo daily, for four weeks. When surveyed at the conclusion of the study, the teens who had consumed the wild blueberry drink had significantly lower scores on measures related to depression symptoms compared to those in the placebo group*.8

How do wild blueberries impact cognition?

The mechanisms underpinning the beneficial effects of wild blueberries on cognition and brain function are not fully understood. Right now, researchers believe that the abundant anthocyanin flavonoids of wild blueberries may be a big part of the answer. Flavonoids are a diverse group of natural bioactive compounds found in fruits, vegetables, coffee, cocoa, and tea. In wild blueberries, anthocyanins—which are the red, blue, and purple berry pigments—are the predominant flavonoid. In fact, wild blueberries have 33% more anthocyanins than regular blueberries. During digestion, anthocyanins break down extensively. It’s likely that anthocyanins and their breakdown products are largely responsible for the specific health effects seen with blueberries.9

For more information about wild blueberries, cognition, and brain health, check out our brain health content hub.  

Don’t let fruit fall off the plate (or bowl)

Getting flavonoids in your child’s diet means making sure that they eat plenty of fruits and vegetables. According to the Dietary Guidelines for Americans, while preschool-aged children generally have adequate fruit and vegetable consumption, average produce consumption by late adolescence is about half of the recommended amount. The Guidelines specifically recommend that total fruit consumption be maintained throughout childhood and teen years to optimize overall food intake and nutrition. In general, this means kids ages two through 18 should get from 1-2 ½ cup equivalents of fruit per day, depending on caloric intake and age.10 Providing children with a variety of fruit choices, including both fresh and frozen fruit like wild blueberries or more processed products that are deeply colored, (e.g., juice), means kids will get the wide range of fruit and berry bioactive nutrients they need.

Start a lifetime wild blueberry habit this school year 

You know that kids like foods that are fun and taste good. Luckily, wild blueberries are super tasty (with no added sugar!) and fun to eat–think purple tongues! And parents appreciate the health aspects, versatility, and good value of frozen wild blueberries. 

We’ve covered how wild blueberries can improve cognition, and there is also a growing number of long-term population studies providing evidence that daily intake of moderate amounts of anthocyanins can support human health and reduce disease risk as we age. In these epidemiological studies, diet records obtained from large populations over many years correlate the intake of specific foods and food components (including anthocyanins) with health outcomes. Overall, there is a robust body of published research showing us how and why you should make wild blueberries a daily habit for you and your family.

Kid-approved ways to use wild blueberries

Adding wild blueberries to your back-to-school routine is a win for everyone.

Here are some easy ideas that kids will love:

  • Goodness, straight from the bag: Wild blueberries are picked at the peak of their ripeness, washed and flash frozen, which locks in nutrients and preserves fresh wild flavor. Frozen wild blueberries need no adornment, they are delicious as they are! Lots of kids like to eat them frozen, or just slightly thawed. Just put them in a bowl or custard cup and hand your child a spoon—it doesn’t get easier than that. 
  • A daily sprinkle: Adding a sprinkle of wild blueberries to foods that your child is already in the habit of eating daily is a great “add-on.” Try a sprinkle of wild blueberries over cold cereal, oatmeal, or yogurt. At dinner time, a sprinkle of wild blueberries makes a colorful and refreshing addition to a green salad or fruit salad.
  • Smooth operator: Enjoying wild blueberries in a smoothie is one of the favorite ways that kids like to eat them. Adding a scoop of frozen wild blueberries adds a flavor boost to any smoothie, while bumping up the nutrition factor–plus, the frozen berries keep smoothies nice and frosty. Check out our variety of smoothie recipes.
  • Freeze it up: Wild blueberries can be easily made into delicious frozen treats like ice-pops, ice cream, and sorbet. A wild blueberry ice pop after school is a treat that’s hard to beat—such a fun way to get a good dose of anthocyanins and other nutrients. Your kids (and their growing brains) will thank you!

For more ideas and recipe inspiration, check out the huge recipe collection on our website.

References:

  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • 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
  • U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.

The Power of Purple: Alzheimer’s and Brain Awareness Month

June is Alzheimer’s and Brain Awareness Month, and purple is the official color of the Alzheimer’s awareness movement. It’s a color that we focus on frequently when discussing wild blueberries and their health benefits, because of the beautiful (and healthful) purply-blue pigments that color our tiny berries. But of course, the seriousness of Alzheimer’s disease brings a new perspective to our favorite color.  

What’s diet got to do with it?

It’s estimated that worldwide, 46 million people are living with Alzheimer’s disease and other dementias. The disease accounts for 60-80% of all dementia cases, according to the Alzheimer’s Association. Alzheimer’s disease forms over many years, and with human life spans increasing, the number of people with the disease is expected to continue to rise. 

Unfortunately, drug treatment options to prevent Alzheimer’s are lacking. However, there has been increased focus on investigating modifiable risk factors, such as diet, that may help lower the risk for developing Alzheimer’s disease and related dementias. In fact, there is a large (and growing) body of evidence that supports the relationship between diet and cognitive function. For example, 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. (Incidentally, research has documented that anthocyanins found in wild blueberries can positively impact all of these conditions.)

Where do flavonoids and anthocyanins come in?

Flavonoids are a large group of natural plant compounds that are known for their health benefits, including antioxidant and anti-inflammatory effects. Flavonoids are widely distributed in plant-based foods such as fruits, vegetables, grains, tea and wine. The flavonoid group has several sub-groups, and one of those is the anthocyanins. Many foods contain several flavonoid subgroups, but wild blueberries contain predominantly anthocyanins, which are concentrated in the beautiful blue skin of the berries. 

What we know today about the multiple health benefits of flavonoids, including anthocyanins, were only discovered in about the last 20 years.  However, flavonoids’ apparent protective effects against age-related chronic conditions, including cognitive decline, make them especially interesting to health researchers. 

Recent evidence on anthocyanins and risk of Alzheimer’s disease

The notion that Alzeimer’s disease begins to develop several years and even decades before clinical symptoms appear, has prompted the research community to conduct  nutritional studies focused on earlier periods. 

One recent study, published in the American Journal of Clinical Nutrition, has also added to our expanding understanding of the potential importance of anthocyanin and flavonoid intake relative to Alzheimer’s disease. In order to examine relationships between flavonoid intake (either together in a large group or in individual sub-groups) and Alzheimer’s disease and related dementias, the researchers utilized data collected from a cohort of 2,800 Americans. Based on participant’s reports of estimated fruit and vegetable intake, the study examined six sub-groups of flavonoids, plus total flavonoid content. Several statistical approaches were used to look for associations that may have occurred over the roughly 20 years of data collection.

The results? Greater total flavonoid intake—and especially greater anthocyanin intake—was significantly associated with a lower risk of developing Alzheimer’s and related dementias. 

The study’s conclusions were strengthened by the large number of factors that were considered in the statistical analysis.  Beyond examining the typical factors such as age and education level , the study also examined the influence of physical activity, blood lipids, blood pressure, diabetes and more, in relation to risk of Alzheimer’s and related dementias. 

“It’s exciting to find in the evolving science about dietary anthocyanins, that there is a consistency in the results between basic science approaches, like experiments in test tubes and observational studies in large populations of people. Overall, from recent analyses of up to 20 years of data in the prospective Framingham Offspring Cohort, this research team has revealed protective associations between the intake of dietary anthocyanins, brain health measured by magnetic resonance imaging (MRI), and Alzheimer’s disease and related dementias.” said Jeffrey B. Blumberg, PhD, Professor Emeritus at Tufts University, and one of the study’s authors. “These findings add to the growing evidence that a diet rich in flavonoid phytonutrients like anthocyanins, may reduce the risk of developing age-related neurodegenerative conditions.” 

Can wild blueberries help Alzheimer’s disease?

Alzheimer’s research with wild blueberries aims to determine whether regular consumption of the berries can mitigate any markers associated with age-related decline in brain health and the presence of Alzeimer’s disease. 

The condition known as mild cognitive impairment (MCI) may precede the development of dementia and Alzheimer’s disease.  Therefore, individuals with MCI are of particular research interest when examining the effects of dietary components. In studies conducted with people who had MCI, supplementing their diet with blueberry powder led to better performance on memory tests, as well as tasks which required executive function.  

Executive function is related to the brain’s ability to manage the complex tasks of everyday living. Research indicates that, in people who are developing Alzheimer’s disease, executive function is impacted in the early stages of the disease.

Eating for brain health

Eating to modify the risk of getting Alzheimer’s disease is an area of scientific investigation that is still very much in its early days. Researchers are developing better tools to study the diverse ways that anthocyanins support our health. And together, clinical and population studies contribute to the growing body of evidence that anthocyanins may be helpful in fighting cognitive decline, Alzheimer’s disease and related dementias.  

While there is no anti-Alzheimer’s diet as of yet, making sure you get plenty of anthocyanins in your diet can’t hurt your brain—and may, in the long run, prove helpful. Getting a daily scoop of wild blueberries into your diet is an easy and tasty way to get your anthocyanins. 

Look for them in your supermarket’s freezer section—and check the bag to make sure they are “wild” blueberries. Wild blueberries have 33% more anthocyanins than ordinary blueberries.  And if you’re looking for more ways to incorporate brain-healthy recipes into your family’s diet, check out the new (free to download!) Cognition Kitchen guide.

Wild Blueberries and Lifelong Brain Health—What the Science Shows

You try to eat well to nourish your body, but what about your brain? In general, incorporating an eating style that helps keep your brain sharp has certain characteristics: it’s low in fatty animal protein, higher in plant protein and legumes, rich in whole grains, and emphasizes healthy fats and seafood.

But primarily among the characteristics is this: a brain-healthy diet includes LOTS of produce—and the fruits most often mentioned are berries.

Lucky for us, Wild Blueberries aren’t just ordinary berries—they stand out from the crowd in terms of taste and certain nutritional qualities. You may already be aware that over the past few decades there have been many research studies on the connection between brain function and eating a diet rich in Wild Blueberries – leading them to  earn their nickname of “Brain Berries”!  And one of the best parts of all of this scientific research is that the evidence points to Wild Blueberries having brain-boosting benefits for people in all stages of life. This is important because our brains don’t stay the same through our entire lives. 

So, let’s start from the beginning.

What are the Wild Blueberry Benefits for Kids’ Brains?

The brains of children and teens grow quickly—both physically and cognitively, as both formal learning (e.g., schoolwork) and informal learning (e.g., play and life experiences) continuously challenge young peoples’ brains. Admittedly, when brains are young and healthy, it can be harder to see results in certain types of scientific research. But even so, researchers have been able to discern differences in young peoples’ cognitive function when their diets are supplemented with Wild Blueberries. 

In the five clinical studies that have been done with young children and adolescents, Wild Blueberries were found to have positive effects on memory, spatial learning, mood, and executive function (which involves decision making and switching focus). Getting kids used to eating a variety of fruits and vegetables, including Wild Blueberries, benefits their growing brains, but is also a good habit for lifetime health. Check out our kid-friendly recipes for some easy ideas.    

Can Midlife Mental Health and Cognition Benefit from a Wild Blueberry Habit?

In short, yes. By the time we reach midlife, both our bodies and our brains have been doing their work for years. Our adult brains have been busy handling diverse cognitive demands and emotional stress. And our bodies? Well, that’s when our lifestyle choices start catching up to us physically. In middle age, the close connection between body and brain is especially evident in the area of metabolic health. Poor metabolic health is characterized by a number of factors including obesity (especially abdominal obesity), unhealthy blood lipid levels, high blood pressure, high fasting glucose levels, even inflammation in the brain itself. It’s no surprise then that cardiovascular disease, Type 2 diabetes, and metabolic syndrome—all of which typically begin showing up in middle age—have these factors in common, too. 

The good news is that Wild Blueberries have documented benefits against these conditions and can also provide benefits to the middle-aged brain. 

A newly published population study with middle-aged adults showed a strong association between higher consumption of anthocyanins (the blue pigments abundant in Wild Blueberries) and reduced risk of various dementias including Alzheimer’s disease. The first clinical study of cognitive effects of Wild Blueberry consumption specifically in middle-aged people was published in 2020. The volunteers were aged 40-65 and 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 time frame the Wild Blueberry group not only performed better in certain cognitive tasks (those testing memory and attention), but they also had better blood sugar control.  

Do Wild Blueberries Help Preserve Brain Function in Older Adults?

Later in life, the brain is dealing with the physical stresses of degeneration, which is a normal part of aging and starts during middle-age. Because elderly people are at greatest risk to be affected by the negative impacts of brain aging, including neurodegenerative disease, this population has been a main focus for studies examining the neuroprotective effects of foods. The highly regarded and studied MIND diet specifically calls out berry consumption as being protective against cognitive decline with age. And as of 2019, the effects of blueberries have been studied in six clinical trials carried out with elderly people age 60-92. 

Two studies that tracked brain activity in elderly volunteers using fMRI (functional magnetic resonance imaging) revealed greater brain activity in those who consumed blueberries as compared to a placebo. Studies have also documented improvements in several specific cognitive tests (including memory tasks) in subjects who received a Wild Blueberry intervention compared to those getting a placebo. There are likely multiple mechanisms responsible for Wild Blueberry benefits on brain function in this age group, including impacts of the high level and wide variety of anthocyanins present in berries, as well as improved blood flow and oxygen delivery to the brain. 

All and All, Pick Up a Wild Blueberry Habit for Your Brain.

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 Wild Blueberry “habit” is good for brains at any age!

Can What We Eat Help Our Brains as We Age?

Do you forget where you placed your keys or have trouble remembering small details? Forgetfulness is a normal part of aging and may affect some of us more than others as we grow older. Unfortunately, for many of us —even if we are healthy now— a diagnosis of dementia could loom. Dementia is not a normal part of aging, and scientists are still researching why and how some people get dementia while others don’t.

Even though we may not be able to control whether or not we end up with dementia (our genetic blueprints put some of us at significantly higher risk for Alzheimer’s disease later in life, for instance), we certainly can take steps to help support healthy brain aging. One of the easiest lifestyle factors we can take control of to help our brains is diet.

Good Heart Health Linked with Good Brain Health

One way to think about eating for brain health is this: what’s good for the heart is probably good for the brain, too. Conditions related to increased risk of cardiovascular disease, including high blood pressure, diabetes and high cholesterol, also increase the risk of developing Alzheimer’s disease later in life. According to the Alzheimer’s Association, this “head-heart” connection is so prevalent that some studies indicate that over 80% of people with Alzheimer’s disease also have cardiovascular disease.  While more research needs to be done before we really understand how vascular health is related to brain health, there’s no harm in giving your heart health some extra attention now. Consider adopting a Mediterranean style diet or following the DASH (Dietary Approaches to Stop Hypertension) diet. Both of these support a healthy heart (and therefore a healthy brain) by:

  • Limiting red meat
  • Encouraging more fish and poultry
  • Emphasizing an abundance of fruits, vegetables, nuts, and whole grains
  • Limiting sodium and sweets

One major difference between the two eating styles is that the Mediterranean diet includes liberal amounts of olive oil, while the DASH diet advocates a lower fat intake overall.

The MIND Diet approach

This MIND Diet was specifically created by researchers to target age-related brain health and dementia. It’s basically a combination of the Mediterranean diet and the DASH diet (the acronym stands for Mediterranean-DASH Intervention for Neurodegenerative Delay). The MIND Diet goes further with specific, listing 10 foods to incorporate more often (including how many servings per week), and 5 foods to avoid. Berries are specifically mentioned as a food to consume at least twice a week. Other foods to include are green leafy veggies, other vegetables, nuts, and beans. Interestingly, research suggests that even moderate adherence to the MIND eating plan is associated with lower rates of Alzheimer’s disease.

Are there specific foods associated with better brain health?

By now you may have a good idea of which foods are thought to be “brain boosting” foods. Here are some specifics about the positive associations between certain foods and brain health as we age:

We know that diet is important to a healthy brain, but so is exercise. A recent study of individuals with existing cognitive impairments revealed that the combination of a healthy diet and regular exercise may be the ticket to reversing an aging brain.

Having a brain that keeps “firing on all cylinders” is something we all hope for as we grow older. When you make healthy changes to your diet and if you start a regular exercise routine, remember you’re doing something good for your brain.

Does a Wild Blue Diet Bring Brain Health Benefits?

Can’t remember where you glasses are? What was the name of the dental hygienist? Darn it, what was the name of that spice I needed again! Everyone feels forgetful once in a while. Being somewhat “forgetful” is normal and could become increasingly more common as we grow older—even for healthy adults. However, for some people, advancing age brings more serious cognitive changes that can greatly impact quality of life, safety and overall health.

Image credit: https://www.flickr.com/photos/125892716@N05/14606667655
Image credit: https://www.flickr.com/photos/125892716@N05/14606667655

This month marks National Alzheimer’s Disease Awareness Month, and according to the Alzheimer’s Association, Alzheimer’s disease is the sixth leading cause of death in the U.S., and there is no cure for it. Of course, not all age-related cognitive changes are signs of Alzheimer’s disease, nor are they all as serious, thankfully. Some risks for Alzheimer’s, such as age and family history of the disease, are out of our control, and this is true for more mild cognitive changes as well. So what can we do to help keep our brains as healthy as possible as we get older? One thing nearly everyone agrees upon: eat a healthy diet packed with fruits and vegetables.

Bring on the “brainberries!”

The impact of berries on cognition and memory has been a topic of scientific study since the late 1990s. Initially through animal research and now through human trials, scientists have continued to find that berries, including blueberries and wild blueberries, have a measurable, positive impact on aging brains. Of course, we’re a tad partial to Wild Blueberries, which we’ve been known to nickname “brainberries.” What is it in blueberries that helps with brain health? Scientists are still studying the mechanisms of action, but it appears to be related to the large amounts of beneficial plant chemicals contained in the berries. These natural chemicals, called polyphenols (or phenolic compounds), are the key. And it just so happens that Wild Blueberries are especially high in phenolic compounds.

Wild Blueberries

Blueberries and Wild Blueberries may improve memory

Robert Krikorian, PhD, who leads the University of Cincinnati’s Cognitive Aging Program, conducts studies to identify mechanisms associated with age-related cognitive decline and to improve memory function in middle-aged and older adults. Krikorian has used Wild Blueberries as well as (and in combination with) cultivated blueberries in some of his studies and has found that regular consumption can enhance cognitive function in older adults. In a recently completed trial, Krikorian’s team observed that study participants who received a powdered Wild Blueberry/blueberry supplement (versus those who received a placebo) performed better on a verbal learning task with improved memory discrimination. In addition, blueberry-treated participants reported enhanced effectiveness when performing everyday tasks. According to Krikorian, “These recent findings corroborate our prior results and provide more evidence that consumption of blueberries may improve memory function and, possibly, reduce risk for cognitive decline with aging.”

More evidence points to beneficial polyphenols in blueberries

Cognitive and motor deficits occur with aging, and these changes are of particular concern for older adults. Barbara Shukitt-Hale, PhD, a USDA staff scientist at the Laboratory of Neuroscience and Aging, Human Nutrition Research Center on Aging at Tufts University in Boston, has studied both cultivated blueberries and Wild Blueberries and their impact on memory and motor function in animals and humans. “Effective preventative measures need to be explored and developed, and blueberries in particular have been of interest because they are widely consumed and contain a variety of polyphenols known to have beneficial health effects,” she explains. A recent study conducted at her lab suggests that the regular addition of blueberries to the diet of healthy older adults can improve some aspects of executive function, and these improvements were most evident in the most challenging cognitive tests. Adding blueberries to your daily diet is a proactive step that Shukitt-Hale suggests, as it may help maintain brain health as you age. She adds, “Dietary interventions with polyphenol-rich foods such as blueberries, present a potentially fruitful strategy for combating some of the deleterious effects of age-related neurodegeneration.”

Make getting your Wild blues a year-round habit

Wild Blueberry Bundt Cake

It’s easy to get your daily dose of Wild Blueberries all year long by keeping frozen berries on hand. Check the frozen fruit section at your supermarket or warehouse club store and look for the words “Wild Blueberries” on the packaging to make sure you’re getting the tiny, polyphenol-packed “brainberries.” You’ll be pleased to notice that frozen Wild Blueberries retain their shape upon thawing and when used in baked goods, and don’t “deflate” like larger blueberries can. Need some ideas for how to use Wild Blueberries? Check out the extensive recipe files at the Wild Blueberries website.