Polyphenol compounds specifically flavonoids found in blueberries and other food sources are thought to neutralize the effects of neurotoxins on the brain, suppress inflammation, and boost memory and cognition. Examples of flavonoid-rich foods besides blueberries are red wine, tea and chocolate. A subset of flavonoids termed anthocyanins has been found to have significant benefits in brain health and to hippocampal function in particular. Anthocyanins, found in brightly colored fruits such as berries protect your brain cells, optimize the communication dynamics between neurons, and promote the generation of new brain cells (neurons).
In one study, 9 adults older than 75 with mild memory loss drank 2 cups of wild blueberry juice every day for 12 weeks performed 30% better than a comparison group 7 adults who drank a juice resembling blueberry juice but without the flavonoid compounds.
In another study, 1836 participants that were dementia-free at the start of the study (1992-1994) were interviewed for their dietary habits and followed through the year 2001. The study found a 76% lower risk for developing Alzheimer’s disease in the study group who drank fruit and vegetable juices at least 3 times in a week, versus the group who drank less than once per week. Individuals who drank juices 1 to 2 times per week had a 16% lower risk.
Rats feed chow enriched with blueberry extracts for 8 weeks got an extra boost in motor functions - maintaining their balance in tests - compared to those eating non-enriched chow or even chow enriched with spinach or strawberries.
Feeding blueberries to mice slowed some age-related losses in memory and motor function. The mice were fed the human equivalent of one cup of blueberries per day and showed a marked increase in memory, motor skills, and exploratory behavior.
After testing 24 varieties of fresh fruit, 23 vegetables, 16 herbs and spices, 10 different nuts, and 4 dried fruits, the US Department of Agriculture determined that blueberries scored highest overall in total antioxidant capacity per serving. Antioxidants are vital in countering free radicals, the harmful byproducts of cellular metabolism that can contribute to cancer and other age-related diseases.
Separate studies show that blueberries may help to lower blood cholesterol, promote urinary tract health, and reduce the risk of urinary infections. Studies in Europe have documented the relationship between consumption of bilberries (the blueberry’s close European cousin) and eye health, highlighting the berries’ ability to improve night vision, halt cataract progression, and protect against glaucoma. New studies also support blueberries’ ability to reduce age-associated lipid peroxidation, a contributor to cardiovascular disease, and to suppress the growth of several types of cancer cells suggesting that blueberry phytochemicals may well play a future role in human cancer treatment.
One researcher says "call the blueberry the brain berry".
Personally, I have planted a couple of blueberry bushes, drink about 1/2 cup of blueberry juice (Wyman's of Maine wild blueberry 100% juice) every day and buy fresh blueberries when I can find them in grocery stores.
I will let you know how it is working - if I remember!
The Scientific American Mind article also talked about the benefits of spices and herbs especially sage.
ReplyDelete"After ingesting the oil of common sage, people immediately perform better on tests of word recall as compared with those who took a placebo."
"Researchers reported that people who took tests in a room infused with the aroma of common sage demonstrated on average a more accurate memory than people who took the same tests in an unscented room. They also reported feeling more alert."
It has been 4 years since I wrote the original article but unfortunately I am not drinking blueberry juice like I use to. Wyman stopped producing it. I sent them an email to no avail. The only other source of pure blueberry juice is very expensive. So I have taken to drinking 100% juice mixes that list blueberry somewhere down on the list - usually after grape and apple. Also eating lots of blue berries when we can find them in the grocery stores. How my memory is doing is hard to say. Still forget stuff but it could be worse.
ReplyDeleteRead about a study that pomegranate also helps memory. Jewel sells 100% pomegranate juice made by Langers for about $3 for 32 ounces. I have been drinking about 4 ounces each day for many months now.
ReplyDeleteSubjects with self-reported memory problems were randomly assigned to receive 8 ounces of pomegranate juice or a placebo with similar flavor. After a four-week study period, the subjects participated in memory tests, MRI scans, and blood draws. Those participants in the pomegranate juice group saw significant improvement in their verbal memory tests and their plasma antioxidant levels. They even showed increased brain activity during memory and verbal testing, suggesting the juice helped encourage increased blood flow to critical task-related regions of the brain.
http://www.ncbi.nlm.nih.gov/pubmed/23970941
http://naturalsociety.com/pomegranate-juice-significantly-improve-memory/