Blueberries and Memory Loss: Exploring The Latest Findings

Blueberries are a superfood often celebrated for their numerous health benefits. Growing research has further highlighted their role in supporting cognitive function and mitigating memory loss. Let’s dive into the latest findings and explore how blueberries may support brain health and reduce the risk of memory-related conditions such as Alzheimer’s and dementia.

We joke about memory loss when we can’t recall the right word to use in a conversation, or when we can’t remember why we went upstairs.  However, these moments of forgetfulness can indicate a risk for dementia later in life.¹ And if you think you’re too young to worry about that now, it’s worth remembering that it takes several years for Alzheimer’s and dementia to evolve, and this development begins in midlife.

With almost 6 million people in the US and three-quarters of a million in Canada living with dementia, it is important to understand what we can do to combat it.

Since there is no cure for it, prevention is our best defence. What can we do? Get good quality sleep (7-8 hours a night); keep your mind active by reading and learning new skills; get regular physical activity; maintain a healthy weight; and eat a wholesome diet low in sugar and saturated fats and high in antioxidant-rich foods, such as berries.

One berry in particular leads the pack in terms of its ability to protect the brain against neurodegenerative diseases that cause memory loss — the blueberry.

Why Blueberries Protect Our Brains

Studies have shown that consuming blueberries improves memory in older adults,² and decreases cognitive decline in elderly women.³ However, a newer study has suggested that middle-aged individuals who have a higher chance of developing dementia later in life can reduce their risk by supplementing with blueberries daily.⁴

These findings are encouraging as they demonstrate that blueberries have a positive impact on the memory functions of the brain, and can help protect against dementia.

But what is it about blueberries that makes them such a powerhouse when it comes to brain health? Here’s a hint: it has something to do with their deep hue!

Aside from being sweet and delicious, blueberries are rich in polyphenols, which are compounds naturally found in plants. In blueberries, two groups of polyphenols, known as flavonoids and resveratrol, are particularly responsible for blueberries’ powerful impacts on the brain. Anthocyanins are one type of flavonoid that give blueberries their deep, blue colour. Let’s take a more in-depth look at this group of antioxidants.

Anthocyanins

While you have likely heard of antioxidants, anthocyanins are probably less likely to have come up in conversation; however, this group of polyphenols has an incredible reputation for helping ward off disease in the body. Studies have found that a diet rich in anthocyanins can help prevent inflammation, which has been linked to many chronic diseases. Heart disease, cancer, and type 2 diabetes are some of the conditions that anthocyanins protect against.

So what about the brain? Well, anthocyanins have been found to decrease oxidative stress in the brain thanks to their potent antioxidant properties.⁵ This is significant because cognitive decline has been linked to oxidative stress.

And remember how anthocyanins reduce inflammation? This includes inflammation in the brain, which is associated with neurodegenerative diseases such as Alzheimer’s. Anthocyanins achieve this by inhibiting pro-inflammatory cytokines and enzymes.⁶

Anthocyanins have also been shown to have neuroprotective effects. In one study, it was observed that these antioxidants help shield neurons exposed to neurotoxic stimuli from damage and death, and they also contribute to the formation of new neurons.⁷

But more specific to what we are discussing, anthocyanins have been observed to improve cognitive function and memory by strengthening synaptic plasticity. Synaptic plasticity, simply put, is the ability of the brain to change in response to new information.⁸

The amazing ability of anthocyanins to accomplish such incredible feats for the brain may have something to do with the fact that they can cross the blood-brain barrier, where drugs and alternative therapies cannot, resulting in their failure. Autopsies of deceased individuals who ate anthocyanin-rich foods shortly before their death reveal the purplish-blue pigments in the area of the brain – the hippocampus – responsible for memory and learning.⁹ This is a remarkable finding as these compounds were localized in the brain region where they were needed.

Let’s take some time now to review another compound in blueberries that has been studied for its ability to mitigate memory loss.

Resveratrol

Resveratrol is another polyphenol noted for its beneficial impact on brain health. It is one of the pigments in blueberries and encourages neurogenesis (development of neurons in the brain) and enhances the expression of brain-derived neurotrophic factor (BDNF) in the hippocampus.¹⁰ BDNF is a protein that helps protect the brain against dementia. Higher levels of BDNF are associated with better mental health and cognitive function, while lower levels are linked to depression and Alzheimer’s disease.¹¹ Furthermore, BDNF plays an important role in synaptic plasticity, which is needed for learning and memory.

What is also noteworthy about resveratrol is its anti-inflammatory effects. The progression of neurodegenerative disorders, such as Alzheimer’s disease, has been linked to chronic inflammation.

Amyloid plaque reduction is another ability of resveratrol that makes it effective in fending off Alzheimer’s. Amyloid plaques are formed from proteins that abnormally stick together forming plaques between the nerve cells and are believed to be a primary player in Alzheimer’s disease. The first places these plaques form are in memory areas of the brain. However, resveratrol has been shown in studies to decrease the production of these plaques and assist in their removal.¹²

How to Add More Blueberries to Your Diet

Aside from being a nutritious fruit with impressive health benefits, blueberries are delicious and simple to incorporate into the diet. It’s important to note that cooking blueberries reduces their phenolic compounds, which include anthocyanins and resveratrol. Whenever possible, it is best to eat them fresh.

Let’s look at a few easy ways to make blueberries a part of your meals:

Breakfast

This is probably the most straightforward meal to include blueberries. There are plenty of options to try. Here are just a few:

• Topping for cold cereal OR
• Hot cereal (oatmeal, millet, cornmeal mush, cream of wheat)
• Blueberry yogurt parfait – non-dairy yogurt layered with blueberries, granola, and a drizzle of honey
• Smoothies
• Blueberry smoothie bowl – blend bananas and blueberries with almond milk. Pour smoothie into bowl and top with blueberries, almonds, chia seeds, and coconut flakes
• Blueberry chia pudding – chia seeds mixed with almond milk and honey and left in the fridge overnight. Top with granola and blueberries
• Blueberry toast – almond butter on toast topped with blueberries and a drizzle of honey
• Blueberry breakfast burrito – almond butter, granola, and fresh blueberries rolled up in a tortilla
• Blueberry pancakes
• Blueberry muffins
• Blueberry spelt breakfast pastries (I have a great homemade recipe that I will share soon!)

Lunch

I personally enjoy blueberries in a fruit salad, but there are plenty of other lunch options to choose from:

• Fruit salad – your favourite fruits tossed with fresh mint and honey lime dressing
• Blueberry spinach salad – toss with your favourite nuts, red onion, and avocado in a honey lime dressing
• Blueberry Quinoa Bowl – cooked quinoa tossed with blueberries, cucumber, bell pepper, fresh mint, lemon juice and olive oil
• Blueberry avocado toast – avocado, blueberries, lemon zest and salt on whole-grain toast
• Blueberry & chickpea salad sandwich – mash chickpeas with blueberries and mix with green onion, vegan mayo, and Dijon mustard. Add spinach and make a wrap or sandwich
• Blueberry and Wild Rice Salad – toss cooked wild rice with blueberries, walnuts, green onions, and dried cranberries tossed in an orange vinaigrette

Supper

Blueberries for supper? These delicious recipe ideas make it easy:

• Blueberry balsamic glazed tofu served with rice
• Blueberry & sweet potato tacos
• Blueberry & spinach stuffed portobello mushrooms
• Blueberry & chickpea curry served with rice

Drinks

Enjoy a refreshing or cozy blueberry drink on those hot or cold days!

• Blueberry Lemonade
• Blueberry Mojito Mocktail
• Blueberry Iced Tea – prepare herbal tea with honey and pour over muddled blueberries. Top with cold water and ice.
• Blueberry Lemon Water
• Blueberry Tea Latte
• Blueberry Hot Chocolate – non-dairy milk, blueberries, cocoa powder, honey, vanilla extract, topped with whipped coconut cream
• Blueberry Spiced Cider

Final Thoughts

Blueberries are a sweet and inviting way to support brain health and bolster overall well-being. The advantages of eating blueberries are vast and scientifically backed. As science continues to uncover the impressive benefits of blueberries, it reinforces the timeless truth that what we eat truly matters.

1. Krikorian, R.; Skelton, M.R.; Summer, S.S.; Shidler, M.D.; Sullivan, P.G. Blueberry Supplementation in Midlife for Dementia Risk Reduction. Nutrients 2022, 14, 1619. https://doi.org/10.3390/nu14081619 ↩︎
2. Krikorian R, Shidler MD, Nash TA, Kalt W, Vinqvist-Tymchuk MR, Shukitt-Hale B, Joseph JA. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010 Apr 14;58(7):3996-4000. doi: 10.1021/jf9029332. PMID: 20047325; PMCID: PMC2850944. ↩︎
3. Devore EE, Kang JH, Breteler MM, Grodstein F. Dietary intakes of berries and flavonoids in relation to cognitive decline. Ann Neurol. 2012 Jul;72(1):135-43. doi: 10.1002/ana.23594. Epub 2012 Apr 26. PMID: 22535616; PMCID: PMC3582325. ↩︎
4. Tedeschi, T. (2022, May 10). Regular blueberry consumption may reduce risk of dementia, study finds. UC Cincinnati. Retrieved July 4, 2024, from https://www.uc.edu/news/articles/2022/05/blueberries-may-lower-chances-of-dementia-research-finds.html ↩︎
5. Joseph JA, Shukitt-Hale B, Denisova NA, Bielinski D, Martin A, McEwen JJ, Bickford PC. Reversals of age-related declines in neuronal signal transduction, cognitive, and motor behavioral deficits with blueberry, spinach, or strawberry dietary supplementation. J Neurosci. 1999 Sep 15;19(18):8114-21. doi: 10.1523/JNEUROSCI.19-18-08114.1999. PMID: 10479711; PMCID: PMC6782471. ↩︎
6. Esposito D, Chen A, Grace MH, Komarnytsky S, Lila MA. Inhibitory effects of wild blueberry anthocyanins and other flavonoids on biomarkers of acute and chronic inflammation in vitro. J Agric Food Chem. 2014 Jul 23;62(29):7022-8. doi: 10.1021/jf4051599. Epub 2014 Jan 17. PMID: 24397282. ↩︎
7. Shih PH, Chan YC, Liao JW, Wang MF, Yen GC. Antioxidant and cognitive promotion effects of anthocyanin-rich mulberry (Morus atropurpurea L.) on senescence-accelerated mice and prevention of Alzheimer’s disease. J Nutr Biochem. 2010 Jul;21(7):598-605. doi: 10.1016/j.jnutbio.2009.03.008. Epub 2009 May 14. PMID: 19443193. ↩︎
8. Krikorian R, Shidler MD, Nash TA, Kalt W, Vinqvist-Tymchuk MR, Shukitt-Hale B, Joseph JA. Blueberry supplementation improves memory in older adults. J Agric Food Chem. 2010 Apr 14;58(7):3996-4000. doi: 10.1021/jf9029332. PMID: 20047325; PMCID: PMC2850944. ↩︎
9. [Good News TV]. (2021, February 5). Stopping Dementia and Memory Loss – Neil Nedley, MD [Video]. YouTube. https://youtu.be/RC6knpq280w?si=7XVgRBe0zVIsLS8k ↩︎
10. [Good News TV]. (2021, February 5). Stopping Dementia and Memory Loss – Neil Nedley, MD [Video]. YouTube. https://youtu.be/RC6knpq280w?si=7XVgRBe0zVIsLS8k ↩︎
11. Correia AS, Cardoso A, Vale N. BDNF Unveiled: Exploring Its Role in Major Depression Disorder Serotonergic Imbalance and Associated Stress Conditions. Pharmaceutics. 2023 Aug 3;15(8):2081. doi: 10.3390/pharmaceutics15082081. PMID: 37631295; PMCID: PMC10457827. ↩︎
12. Karuppagounder SS, Pinto JT, Xu H, Chen HL, Beal MF, Gibson GE. Dietary supplementation with resveratrol reduces plaque pathology in a transgenic model of Alzheimer’s disease. Neurochem Int. 2009 Feb;54(2):111-8. doi: 10.1016/j.neuint.2008.10.008. Epub 2008 Nov 8. PMID: 19041676; PMCID: PMC2892907. ↩︎