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Time and again, blueberries make a strong case for why they are the king of superfoods. Besides protecting against cancer and heart disease, these berries can also improve brain function and memory.

That’s according to researchers from the University of Exeter and the University of the West England, Bristol, who found that taking blueberry supplements boosts blood flow to the brain and increases brain activity.

For their study, the researchers asked 26 healthy adults to take either blueberry concentrate or a placebo daily. After three months, those who took the blueberry supplement showed significant improvements in brain activity and blood flow to areas of the brain linked to cognitive function compared to those who received the placebo.

The participants also showed improvements in working memory, which allows your brain to hold new information temporarily so it can guide behavior and decision-making. Along with other cognitive abilities, working memory declines as you age.

The link between blueberries and the brain

Blueberries are popular treats loved by many for their sweet and slightly sour taste. But aside from their flavor, these superfoods also have one of the highest amounts of antioxidants among all commonly consumed fruits and vegetables.

Many of blueberries’ health benefits come from anthocyanins, the compound that gives them their color. Anthocyanins belong to a class of plant compounds called flavonoids. They help reduce your risk of heart disease and aid in the prevention of cancer.

Research also suggests that anthocyanins are the active components of blueberries that help protect the brain from damage. Thanks to their antioxidant and anti-inflammatory properties, these compounds help prevent oxidative stress and inflammation that contribute to diseases like Alzheimer’s and Parkinson’s.

Studies also show that various components of berries control signaling pathways in the brain that are involved in inflammation and cell survival. According to researchers, eating fruits like blueberries helps enhance cognition, motor control and neuroplasticity.

Neuroplasticity refers to the brain’s ability to change and adapt as a result of experience. Thanks to this ability, you are able to learn new things, enhance your existing cognitive capabilities and recover from a traumatic brain injury.

Besides anthocyanins, blueberries are also packed with vitamins and minerals, such as vitamin C and iron, as well as phenolic compounds like quercetin, kaempferol, myricetin and chlorogenic acid. These nutrients are some of the antioxidants found in blueberries.

How to add blueberries to your diet

Blueberries are sold fresh, frozen or freeze-dried and also come in the form of jellies, syrups and jams. Make sure to check the label of frozen and dried blueberries for added sugars and avoid those products. When selecting a blueberry spread, choose a product without added sweeteners, juices or fillers.

You can store fresh blueberries in your freezer to keep them from ripening and softening easily. Use a freezer bag to conserve space and prevent contamination.

Here are a few ideas on how to add blueberries to your diet:

1. Include them in your breakfast. Top oatmeal, waffles, pancakes, yogurt or cereal with fresh blueberries for a boost in flavor and nutrition.
2. Make a smoothie. Whip up a smoothie with blueberries, low-fat milk and yogurt.
3. Add to salads. Bring a sweet, sharp tang to salads by adding fresh or dried blueberries.
4. Bake. Fold blueberries into muffins, sweetbreads and other pastries for a dessert rich in antioxidants.
5. Make a jam. Ditch supermarket jams and make your own blueberry spread.

Blueberry pound cake recipe

Get your oven ready for this blueberry pound cake recipe. By cutting back on sugar and letting blueberries take center stage, this healthy and satisfying dessert will no doubt become an instant star at your dining table.

Ingredients for 8 servings:

• 2 cups fresh blueberries
• 3/4 cup part-skim ricotta cheese
• 3 large eggs
• 5 tablespoons unsalted butter
• 3/4 cup coconut sugar
• 2 tablespoons lemon zest
• 2 tablespoons lemon juice
• 1 teaspoon vanilla extract
• 1 1/2 cups whole-wheat flour
• 2 teaspoons baking powder
• 1/2 teaspoon salt

Preparations:

1. Preheat oven to 350 F.
2. Coat a 9-by-5-inch loaf pan with cooking spray and line the bottom with parchment paper.
3. Beat the sugar and butter in a large bowl with an electric mixer on medium-high speed until creamy. Beat in the eggs one at a time.
4. Once the eggs are fully incorporated, reduce the mixer speed to medium-low and add the ricotta, lemon zest, vanilla and 2 tablespoons of lemon juice.
5. Sprinkle flour on top, then sprinkle baking powder and salt over the flour. With the mixer on low speed, beat until almost combined.
6. Add the blueberries and gently fold in the batter. Transfer to the prepared pan.
7. Bake for an hour or until the cake starts to brown around the edges. If using a tester, it should come out clean. Let the cake cool on a wire rack for 20 minutes.
8. Run a knife around the edge to loosen the cake, then invert it onto the rack. Carefully turn it right-side up and let cool completely. Serve.

Blueberries are incredible brain foods packed with antioxidants, vitamins and minerals that are important for your overall health. Incorporate this superfood into your diet to keep your brain in good shape.

Sources:

CdnSciencePub.com

MedicalNewsToday.com

ThinkingNutrition.com.au

VeryWellMind.com

Pubs.ACS.org

EatingWell.com