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.

First Ever Wild Blueberry Weekend Planned for August in Maine

Ready to begin a new summer tradition in Maine? Well, we’ve got a new exciting event to share with you. The Wild Blueberry Commission of Maine is putting our state’s iconic, delicious, and healthy wild blueberry in the spotlight this summer with the first ever Wild Blueberry Weekend.  Mainers and visitors will have the opportunity to eat, drink, and experience the taste of Maine summers by visiting 15+ wild blueberry farms and 40+ participating restaurants, inns, bars, wineries, and distilleries August 7-8, 2021. For a full list of the participating businesses and local farms (and the incredible activities they have planned), visit www.wildblueberryweekend.com.

“We want Mainers and visitors alike to experience the hardworking, vibrant, and distinctly Maine culture of wild blueberry farming,” said Eric Venturini, Executive Director for The Wild Blueberry Commission of Maine. “Wild Blueberry Weekend is a fun way to engage foodies, families, folks interested in the local food scene, residents and tourists in this iconic Maine food–and help our farms and businesses. Our goal is to make Wild Blueberry Weekend a new, annual summer tradition in Maine each August.”

Learn about Maine’s Wild Places

During the weekend, visitors will have the opportunity to visit 15+ wild blueberry farms located in Midcoast and Downeast Maine to learn how multi-generational family farms have stewarded and harvested this healthy, delicious berry for generations. Locations are offering a range of activities from farm tours to u-pick, hand-raking demonstrations, and even the ability to camp out in select fields. Additionally, visitors can purchase farm fresh and frozen wild blueberries and a number of value-add products like dried wild blueberry powder, jams, syrups, honey, and more.

“We want visitors to learn that wild blueberries are not ordinary blueberries. Wild blueberries have a rich, cultural history that we want to share, and they are grown and harvested in a way that is truly unique to Maine’s coastal landscape. Wild blueberries have thrived in this region for thousands of years–they are not planted like ordinary blueberries. Instead, they grow where nature put them, and are nurtured and harvested by Maine farmers,” continued Venturini. “Our farmers love what they do and are excited to share their stories with you. I encourage everyone to come up to Maine, see what the wild difference is for yourself, experience the natural beauty of a Maine wild blueberry field, and most importantly, eat and enjoy Maine wild blueberries.”

Plan Your Wild Blueberry Weekend Itinerary–Fun for the Whole Family 

If you’re heading to Maine this August or simply live here plan your family’s weekend itinerary by browsing the Wild Blueberry Weekend map that highlights 40+ participating restaurants, bars, wineries, and eating establishments, as well as the 15+ participating wild blueberry farms. Plus, you’ll have a chance to highlight you wild experiences and win prizes by following along with @wildblueberries on Instagram and Facebook and using #WildBlueberryWeekend on social media. 

“We’re very excited to launch this first ever, Maine wild blueberry weekend and hope to make it a tradition that Mainers and tourists look forward to each year. Don’t miss out on the fun. Plan your Wild Blueberry Weekend today,” concluded Venturini.

To learn more about Wild Blueberry Weekend, visit www.wildblueberryweekend.com. If you’re curious about the health benefits, origin, and eating wild blueberries, visit www.wildblueberries.com for research, recipes, and more.

Have A Wild Kickoff to Summer this Memorial Day Weekend

There’s nothing quite like Memorial Day Weekend (MDW) to signify that warmer summer days are officially on their way (especially here in Maine). As MDW approaches, you’re probably dusting off your sunglasses and digging out your long forgotten about sunscreen as you get ready to enjoy a few days in the backyard, a park, at the lake, or on the beach. But have you decided on which recipes are on your list to celebrate the weekend?

Well, we’re here to help give your MDW a dash of wild and a whole helping of deliciousness. For those of us living in New England wild blueberries definitely are the taste of summer–but for those that aren’t, you can have a little dose of Maine summer by picking up frozen wild blueberries at your local grocery store in the frozen foods aisle.

Check out a few of our favorite family-friendly (and grill-friendly) recipes that include frozen wild blueberries.

Mix up a cocktail/mocktail to sip while grilling – Wild Maine Collins

For a refreshing but healthy cocktail/mocktail, whip up a Wild Maine Collins. This refreshing drink screams “summer is coming” and will get you in the mood for a weekend of family fun. 

While you wait for the grill to heat up, start with some Wild Blueberry Jalapeno Poppers

Start off your backyard picnic with a little kick and a whole lotta flavor with Wild Blueberry Jalapeno Poppers. These tasty appetizers are great to offer alongside veggies and dip or some watermelon to make sure everyone doesn’t go hungry waiting for the main course. Dig in!

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Coat your wings, ribs, or kebabs in Wild Blueberry BBQ Sauce

Every grill master seems to have their own take on what makes the best BBQ sauce, but we’re throwing a new one into the ring. Give our Wild Blueberry BBQ Sauce a try and we promise your family will be begging for seconds. If you don’t eat meat, this sauce also makes for a great dipping option with meat alternatives. 

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Throw together a tried-and-true Caesar Salad, but give it an upgrade with wild blueberries

Caesar salads are always a crowd pleaser, but what if you gave your salad an upgrade? Try adding wild blueberries in for a yummy, summery take on this refreshing appetizer.

Top of your family’s meal with a frozen but healthy treat: Wild Blueberry Yogurt Pops

A holiday meal isn’t truly complete without a sweet treat at the end–but make it healthy with Wild Blueberry Yogurt Pops. These pops will become a fast family favorite and are a sneaky way to incorporate brain healthy wild blueberries into something sweet. Just be careful of brain freeze! 

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How are you spending your MDW? Follow us on Facebook, Instagram, and Twitter to connect with us and share your *wild* weekend plans. We can’t wait to see what you cook up! Have a wonderful, sunny, and safe weekend.

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!

What on Earth is an “Anthocyanin”?

If you’re an avid Wild Blueberry eater, chances are you’ve read or heard about how chock-full of antioxidants these tiny, potent berries are – but have you heard about their anthocyanins? 

Pronounced “an-tho-sigh-a-nins”, these plant compounds are abundant in Wild Blueberries and give them their pretty purple-blue hue. A growing body of research suggests anthocyanins are beneficial to humans. But, before we dive into that, let’s explore what an anthocyanin really is and how to incorporate more of them into your family’s daily eating regimen.

Breaking Down the What, Where, Why, and How of Anthocyanins – and Why They’re Good for Us 

What Anthocyanins Are

Anthocyanins, named for the Greek words for “flower” and “blue,” are part of the flavonoid group of plant compounds. Anthocyanins are antioxidants and are beneficial to the plants: they appear to protect them from the damage of ultraviolet light and other environmental stressors. Dietary antioxidants such as anthocyanins, have been found to have the ability to neutralize free radicals and help prevent cell damage. They are healthy for plants, and research indicates that including anthocyanin-rich foods in our diets is healthy for us, too. 

Where They’re Found

We get anthocyanins from a variety of foods, and the easiest way to locate them is by color. As pigments, they’re easy to spot—unlike most other plant compounds. When you see red, purple or blue-hued fruits and vegetables, you know they contain anthocyanins. Berries and their juices contain the most anthocyanins, and Wild Blueberries, in particular, contain a wide range of anthocyanins, and have 33% more total anthocyanins than regular blueberries*. In fact, a study that examined the anthocyanin content of 24 foods found that Wild Blueberries provide significantly more total anthocyanins than other commonly consumed berries in the US including cultivated blueberries. Some other foods that contain anthocyanins include red cabbage, purple potatoes, purple cauliflower, elderberries, black currants, purple carrots, eggplant, red onions, plums, and figs.

*USDA/Food Data Central legacy analysis of 1 cup frozen wild blueberries vs. 1 cup raw blueberries. https://fdc.nal.usda.gov/

Why They’re Good for Our Health

The role of anthocyanins in the human body is still an area of intense investigation, and we clearly don’t know everything there is to know about this large class of compounds. However, we do know that when we eat foods containing anthocyanins, they change form during the digestion process and are extensively modified by the body and also by microflora (bacteria) in the intestines. These modified compounds, generally referred to as metabolites, are plentiful and widely varied. Research indicates that anthocyanins exert their effects indirectly, via their metabolites. These effectsinclude reducing the risk of chronic diseases such as cardiovascular disease, cancer and diabetes. They’re also believed to help protect against inflammation in humans, considered to be a leading factor in brain aging, Alzheimer’s disease and other neurodegenerative diseases. There is a growing body of research that points to anthocyanins being helpful for mood improvement, focus, and memory for kids, teens, and adults. You can dive further into the anthocyanin, brain health, and general health research for wild blueberries by visiting our website.

How You Can Incorporate Anthocyanins into Your Daily Routine?

It’s easy–just add a healthy scoop of Wild Blueberries to your diet every day. Frozen wild blueberries are available in your local grocery store’s freezer aisle – just look for the word “wild” on the package. For recipe inspiration visit our recipe library (add link).  Here’s a favorite of ours that’s good for the whole family (even the kids)—Wild Blueberry Brain Boosting Morning Smoothie. Give it a try!

Need more recipe inspiration? Check out our website.

Jump Start Your Family’s Resolutions with Nutritious Wild Blueberries

For most, January 1st beckons a fresh start, but sometimes achieving those “big” resolutions can be a little bit challenging. Whether it’s setting a healthy eating goal for yourself or finding ways to get the whole family invested in putting nourishing foods on the table, consider adding Wild Blueberries into your morning routine as an easy way to treat the body and your brain better. Here are three reasons why Wild Blueberries are a great addition to your daily diet, along with some recipe suggestions to help make this change a reality.

Nourish the Noggin with Wild Each Morning

There is a growing body of evidence that suggests people can reduce cognitive decline by adopting key lifestyle changes. One of those is eating a balanced diet that is low in fat and high in vegetable and fruit consumption. There is ample research that suggests Wild Blueberries may improve cognitive function for both young and old. So, prioritize your brain health in 2020 and feed it the tastiest brain food – Wild Blueberries. All you have to do is add a healthy scoop of frozen Wild Blueberries to whatever’s for breakfast to give the whole family a better start to the day. It’s never too early to eat for brain health and it’s recommended you do so for your entire lifespan. Nourish their noggins with this easy-to-make Wild Blueberry Oat Muffin recipe that can be made ahead so you have on hand a nutritious, delicious and convenient breakfast.

Make it a Fiber Filled Day

It’s reported that in 2018, only 5% of Americans got enough fiber in their diets. Well if you’re looking for a way to up your fiber intake, Wild Blueberries are a tasty way to do just that. The Wild Blueberry skin is an excellent source of fiber – because the berries are smaller you’re getting more skin (which equals more fiber) in every serving. Plus, according to the USDA’s Dietary Guidelines for Americans MyPlate, it’s important that half your plate consists of fruits and vegetables. Fill up on fiber and start your day off right with this Wild Blueberry Blast with Banana & Chia Seeds Smoothie.

Frozen for Your Convenience

Let’s face it, we’re all busy. And busy schedules mean that we’re constantly looking for options that make our lives easier. Enter: frozen Wild Blueberries. The great thing about frozen Wild Blueberries is that they are frozen with 24-hours of harvest, ensuring that taste and nutritional benefits locked in. The berry is picked locally in the U.S., frozen, and on its way to your table in less time that it takes ordinary berries to make the same journey from Chile, South America, and a variety of other places. When you pick wild it’s like eating a Wild Blueberry right out of the fields. Plus, frozen fruit is super convenient and accessible all year long, eliminating food waste. This weekend, treat yourself with these drool-worthy Wild Blueberry Ricotta Pancakes.

With 2020 right around the corner, help your family – and yourself – achieve realistic health goals. You can get a great start by adding Wild to your diet every day. Happy (almost) New Year!

5 Wildly Energizing Snacks Perfect for a Busy Summer

These warm summer days in New England are short-lived and because of that, we appreciate how precious they are and try not to waste a second. Enjoying every moment of summer can mean lots of time spent outdoors at the beach, on the water, hiking, golfing and about any other way you can imagine to soak up some sunshine. Whatever you’re up to this summer being prepared to keep going with some tasty and energizing snacks made with frozen Wild Blueberries.

If you haven’t heard, Wild Blueberries are rich in health-promoting anthocyanins in their dark blue pigment. Anthocyanins are being studied and researchers are discovering their vast health benefits including enhancing memory in adults and boosting cognition and mood in children and teens. Wild Blueberries are also high in fiber and low in sugar.

We’ve selected five of our favorite energizing recipes made with delicious Wild Blueberries to fuel up the entire family. And if you get a chance to sit back and relax on one of these hot summer days, try a bowl of frozen Wild Blueberries slightly thawed. It’s a delicious and refreshing option that we love.

Happy summer!

To keep the “hangriness” at bay during a long day of celebration, have a number of on-the-go snacks on hand. Ditch the store-bought bars and make your own. It’s really easy and you can be certain they’ll be packed with the nutrition you need. Below are two options to try.


Wild Blueberry Energy Bars

On any adventure, be prepared for a cranky toddler, teen or beach buddy with these Wild Blueberry Energy bars by Danielle Omar, MS, RDN of Food Confidence.  You’ll want to make these ahead of time, so the icing has plenty of time to cool. The nutrient-rich oatmeal will keep bellies full, and the Wild Blueberries mixed with the chocolate offers a sweet surprise that will perk up your crew.

Wild Blueberry Energy Bars

No-Bake Wild Blueberry Energy Bars

If turning on the oven on a hot summer day is the last thing you want to do, don’t worry! Use your favorite protein powder and nut butter to load this recipe with energy and dates for sweetness. One of our favorite recipes is this Wild Blueberry Energy Bar. Filled with frozen Wild Blueberries, oats, honey, and other healthy ingredients, it will help keep you going no matter what activity is planned. Let them chill in the fridge for an hour before cutting and keep them cool until snack time!

Energy Boosting Wild Blueberry Smoothie

Start off a busy day with this energizing smoothie that will make everyone think you gave them dessert for breakfast. (Shhh! We wont’ tell them that there’s spinach in there.) You’ll love this #WildYourSmoothie combo created by Kara Lydon, RD, LDN, RYT of The Foodie Dietitian. The Wild Blueberries, banana, and dates keep it sweet without any added sugar. You can easily make this vegan by using your favorite alternative milk, like almond, cashew, or even coconut milk beverage.

Sparkling Wild Blueberry Lemonade

Everyone craves an ice-cold lemonade on a hot summer day. This Sparkling Wild Blueberry Lemonade is delicious and refreshing. It’s infused with sparkling water, coconut water, lemons, and our favorite ingredient– frozen Wild Blueberries! Study results reveal that the nutritional value of frozen fruits and vegetables are generally equal to – and in some cases better than – their fresh counterparts. Freezing also locks in the complex sweet and tart taste of Wild Blueberries. So, the high nutritional value is guaranteed to last whenever you decide to take Wild Blueberries out of the freezer!

Wild Blueberry Coconut Yogurt Pops

After a long day exploring the wilds of summer, the kids typically run into the house to raid the pantry for a snack. Nothing will satisfy their hungry bellies more that these Wild Blueberry Coconut Pops by Katie Morford MS, RD of Mom’s Kitchen Handbook. Made with yogurt, frozen Wild Blueberries, lemon juice, and maple syrup, you can turn the sweetness dial-up or down based on the yogurt you use. Now, name one kid who doesn’t love a popsicle. They’ll be screaming for more of this pretty, fro-yo popsicle treat.

Celebrate Healthy Kids Day with Delicious, Kid-Friendly Wild Blueberry Recipes

According to the YMCA, April 27th is officially Healthy Kids Day®. It’s a day where “Y” organizations all across the country plan activities to help promote active minds and healthy bodies to raise awareness about the importance of improving the health and well-being of all children. If you want to join in on the celebration, please check out your local Y to see what they may have planned.

One way to promote health and well-being in children is through diet and nutrition. Wild Blueberries make a great addition to any healthy eating plan you create for your children – upping the nutrition in foods kids love like pancakes, smoothies, popsicles, and yogurt parfaits.  Recent research has shown that the pigments called anthocyanins that make Wild Blueberries purple-blue can help improve memory and concentration in children. They can also boost mood impacting executive function, which relates to decision-making. Plus, Wild Blueberries taste great. Frozen Wild Blueberries are never bland like their fresh counterparts can be and are known for their more intense blueberry flavor that’s part-sweet and part-tang.

To help you step up your child’s nutrition game in time for Healthy Kids Day – and for every day after, here are four recipes that are sure to please even the pickiest of eaters.

Wild Blueberry Fruit Leathers

Kids love fruit leathers, but if you’re a parent like me, you’re not a fan of the prepackaged options filled with artificial ingredients found in most grocery stores. You don’t have to deny your kids these fun little snacks. Instead, make them at home using this simple recipe from Sally Kuzemchak, MS, RD, of Real Mom Nutrition. To make it even more fun, involve the kids. They’ll feel super special, especially when they share them with friends after school or at practice.

Wild Blueberry Yogurt Pops

Wild Blueberry Yogurt Pops

Warmer days are just around the corner here in Maine, which means we’ve started dreaming of refreshing summer treats like these Wild Blueberry Yogurt Pops from Lindsay Livingston, RD,  of The Lean Green Bean. Made with yogurt, frozen Wild Blueberries, lemon zest, maple syrup, and chia seeds, you can turn the sweetness dial-up or down based on the yogurt you use. This recipe includes a protein powder to give you extra energy, but it’s an optional ingredient. Now, name one kid who doesn’t love a popsicle. They’ll be screaming for more of this pretty, fro-yo popsicle treat.

Kid-Friendly Wild Blueberry Kefir Smoothie

Smoothies are an easy way to get more nutrients like calcium, fiber, and vitamins in your kids. All it takes is having a few key ingredients around to create delicious, easily portable smoothies your children will love. This Kid-friendly Wild Blueberry & Kefir Smoothie recipe from Sally Kuzemchak, MS, RD, of Real Mom Nutrition is one of our favorites. It uses fiber-rich Wild Blueberries and pro-biotic kefir to help take care of little tummies, and a handful of iron-rich spinach that disappears because of the incredible color of the wild blues. We love Sally and her words of wisdom, ‘how did people feed their kids before smoothies came along?’.

Wild Blueberry and Chocolate Skillet Pancake

Get even the stubbornest of sleepy heads out of bed in the morning with this Wild Blueberry and Chocolate Skillet Pancake. Danielle Omar MS, RDN of Food Confidence created this easy-to-make recipe using frozen Wild Blueberries (and dark chocolate) that’s tasty and rich in flavonoids. Research has documented the positive effects of flavonoids on brain health – flavonoids as part of a healthy, mixed diet might help prevent low mood and depression in young people. Wild Blueberries are loaded with a type of flavonoid called anthocyanins that gives them their deep blue pigment. And about that dark chocolate… its full of flavanols that can help raise serotonin – the “feel good” neurotransmitter. The kiddos will love how delicious this pancake is and you’ll love knowing that you’re giving them a good start to their day.

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.

Make Way for Anthocyanins—the Power Behind the Purple

Chances are, you’ve read or heard about antioxidants before, but did you know the “new kid” on the berry health-promotion scene is a group of beneficial plant compounds called anthocyanins (pronounced an-tho-sigh-a-nins)? Although their presence in plants is not a new discovery, scientists have more recently begun to find that anthocyanins may hold the key to many of the health effects found in foods like Wild Blueberries. It’s time to give anthocyanins their time in the spotlight.

What are anthocyanins, anyhow?

Anthocyanins, named for the Greek words for “flower” and “blue,” are part of the flavonoid group of plant compounds. Anthocyanins are beneficial to the plants: they appear to protect the plants from the damage of ultraviolet light and other environmental stressors. A growing body of research is revealing that anthocyanins are beneficial to humans, too.

Boosting the blue (and purple) in our diets

We get anthocyanins from a variety of foods, and the easiest way to locate them is by color. As pigments, they’re easy to spot—unlike most other plant compounds. When you see red, purple or blue-hued fruits and vegetables, you know they contain anthocyanins. Berries and their juices contain the most anthocyanins, and Wild Blueberries, in particular, contain a wide range of anthocyanins. In fact, a study that examined the anthocyanin content of 24 foods found that Wild Blueberries provided 487mg of total anthocyanin per 100g of fruit—significantly more total anthocyanins than other commonly consumed berries in the US including cultivated blueberries. (See chart.)

Some other foods that contain anthocyanins include:

  • red cabbage
  • purple potatoes
  • purple cauliflower
  • elderberries
  • black currants
  • purple carrots
  • eggplant
  • red onions
  • plums
  • figs

What exactly do anthocyanins do in the body?

The role of anthocyanins in the human body is still an area of intense investigation, and we clearly don’t know everything there is to know about this large class of compounds. However, we do know that when we eat foods containing anthocyanins, they change form during the process of digestion and are extensively modified by the body and also by microflora (bacteria) in the intestines. These modified compounds generally referred to as metabolites, are plentiful and widely varied.

Research indicates that anthocyanins exert their effects indirectly, via their metabolites. These effects include reducing the risk of chronic diseases such as cardiovascular disease, cancer, diabetes, and neurodegenerative diseases. Some of the specific actions of anthocyanins and their metabolites include:

  • may help lower LDL cholesterol (also known as “bad cholesterol”)
  • fight against the progression of atherosclerosis in humans
  • may improve insulin resistance and moderate blood sugar levels in animals
  • may boost cognitive function
  • inhibit growth of certain cancer cells
Blueberries are good for you

There is still much to be learned about the mechanisms by which anthocyanins and their metabolites influence human health. It’s an exciting realm of research and one that the Wild Blueberry Association of North America is pleased to help support. In the meantime, take every opportunity to bump up the blue and purple in your diet by incorporating Wild Blueberries into your eating plan frequently (check out our extensive recipe collection here), along with a variety of other anthocyanin-rich foods.

References:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5613902/

J. Agric. Food Chem., 2006, 54 (11), 4069-4075 • DOI: 10.1021/jf060300l