Eating Blueberries Every Day Has An Unexpected Effect On The Way You Age – Health Digest

It’s widely known that blueberries are considered a superfood. The fruit is packed with vital vitamins, nutrients, and antioxidants that support overall health and wellbeing, making it an excellent addition to a well-rounded diet. The nutritional profile is impressive, with a cup delivering an impressive 25% of the recommended daily value of vitamin C.

On top of that, they can help reduce harmful oxidative stress and prevent free radical damage. Dietitian Julia Zumpano, RD, LD, of the Cleveland Clinic, explains, “Antioxidants create a barrier or a shield around the cell to help protect it from being damaged.” The key type of antioxidant found in blueberries, anthocyanin, is responsible for its deep blue hue and many of its most significant health benefits. Research published in Nutrients reveals that anthocyanins may regulate blood pressure, and there’s significant evidence indicating that they can reduce the risk of developing heart disease.

Now there may be yet one more reason to add the humble blueberry to your grocery shopping list: It could have a positive effect on brain health, according to a 2022 study published in Nutrients. It found that over the course of 12 weeks, participants who consumed half a cup of blueberries daily saw a significant improvement in “memory, learning, and long-term memory.” This alone could be reason enough to level up your blueberry intake, whether you’re interested in supporting cognition through natural means or you simply want to follow the old “you are what you eat” adage.

“There is epidemiological data suggesting that people who consume strawberries or blueberries regularly have a slower rate of cognitive decline with aging,” Robert Krikorian, who led research at the University of Cincinnati on the subject, explains to the Fisher Center for Alzheimer’s Research Foundation. The information found that the flavonoids in blueberries can neutralize the free radicals responsible for cellular damage. Left unchecked, that kind of damage could contribute to age-related cognitive decline and increase the risk of neurodegenerative conditions like Alzheimer’s disease.

What makes flavonoids particularly powerful is their ability to successfully cross the blood-brain barrier and actively support cognitive function. Once inside the brain, they may help diminish the impact free radicals have and reduce inflammation. Both of these are linked to common brain health concerns like memory loss and slowed processing. Some research even suggests that diets rich in flavonoids are linked to improved memory, learning, and overall brain performance as we age.

The bottom line is that the compounds that give blueberries their rich color can also help defend your brain from damage and keep your mind sharp. Adding a handful of blueberries to your daily routine could be a small yet meaningful way to protect your cognitive health in the long term.

A single cup of blueberries contains at least 4 grams of fiber — and there is a powerful connection between the gut and the brain. In fact, according to psychologist Dr. Margot Green, PhD., of Kaiser Permanente, “It’s the ultimate mind-body connection.” She explains that the gut not only serves as the body’s digestive center, but also delivers messages to the brain to support overall functionality. When your gut is in good shape, it supports the vagus nerve, the primary connection by which it communicates with your brain.

Boosting your fiber intake is a powerful way to ensure that your gut moves smoothly. The stronger it is, the more efficient its communication and the healthier your microbiome. When the microbiome is in good shape, it produces vital postbiotics during the digestion process that minimize brain inflammation. It also supports serotonin production, which promotes better sleep — another crucial factor that protects brain health throughout life. At the same time, eating blueberries may also benefit your skin health, as having a healthy gut can keep numerous skin disorders in check, per a 2023 paper in Antioxidants. (Here are other ways eating blueberries every day benefits your health.)

Blueberries are versatile enough to incorporate into many meals. As part of a balanced breakfast, you can sprinkle some on top of cereal or add blueberries to your oatmeal for a mega dose of fiber to kickstart your day. They make a great addition to a refreshing salad, adding some contrast to the savory flavors. You can also add them to fruit salads, make refreshing blueberry smoothies, bake them into healthy desserts, and create glazes for meat dishes.