Florida Organic Blueberries Pack a Powerful Brain Health Punch
When it comes to foods that protect our brain health, blueberries are champions—and Florida is an abundant producer of them. These great-tasting spring berries play a unique and important role in brain health. They are packed with flavonoids, the powerful antioxidants that give them rich color, and these tend to fight off free radicals, which damage cells and can lead to memory loss and other brain difficulties. Research shows the flavonoids in blueberries, for example, pack three times more antioxidant power than those in spinach (another healthy brain superfood).
Blueberries and other berries have some of the greatest amounts of antioxidants around. Their flavonoids have been shown to have mood- and cognitive-boosting properties. Berries are a personal favorite fruit of Dr. Uma Naidoo, Chief Health Officer and Director of Nutritional Neuroscience of the Brain Health Initiative (BHI) founded in collaboration with Massachusetts General Hospital, a Harvard Medical School teaching hospital.
“They’re lower on the glycemic index and a great option when adding fruit to your daily meal plan,” Naidoo says. “The bright colors of berries represent the polyphenols, which provide that antioxidant boost.”
The cells that make up our bodies, including our brain cells, rely on their energy-generating mitochondria to power the biochemical reactions that keep us healthy. A byproduct of this metabolic process is the production of free radicals—unstable atoms that bind to other atoms. Free radicals damage the cells they attach to and their mitochondria. Our bodies usually produce enough antioxidants to neutralize most of these free radicals, but when there are more free radicals than antioxidants, we experience oxidative stress. Oxidative stress can cause damage to DNA, protein, and lipids, leading to such diseases as Type 2 diabetes, Alzheimer’s disease, atherosclerosis, and cancer. Free radicals are also known to cause wrinkles and other signs of aging. The best way to supplement antioxidant production is to eat more foods high in antioxidants—like organic Florida strawberries and blueberries.
Research also shows flavonoids help improve brain performance, including memory. One study found that women who consumed two or more servings of pigment-rich berries each week delayed memory decline by up to two and a half years. Strawberries and blueberries also score well in nutritional value, being low in calories, fat, and sodium but high in vitamins C and A, and fiber.
For an added boost, choose wild blueberries. Research shows these smaller, tastier blue wonders contain more anthocyanins than any other commonly consumed berry in our diet, including ordinary blueberries. They can be found in the frozen food aisle of the grocery store throughout the year.
For a fun family adventure, visit an organic berry farm and pick the berries yourself. Family farms are an excellent source of valuable organic fruit for you.
What You Can Do Today To Protect Your Brain Health
Blueberries taste great and they are good for you. BHI faculty shares some of the top health benefits of blueberries:
Blueberries are low in calories and high in nutrients. Blueberries are among the most nutrient-dense berries. A one-cup serving of blueberries contains:
• 4 grams of fiber
• Vitamin C: 24 percent of the recommended daily intake (RDI)
• Vitamin K: 36 percent of the RDI
• Manganese: 25 percent of the RDI
• Just 84 calories
Blueberries are a top source of antioxidants. Blueberries are believed to have one of the highest antioxidant levels of all common fruits and vegetables. The flavonoid anthocyanins found in blueberries are thought to be responsible for many of these berries’ beneficial health eff ects.
Blueberries help reduce DNA damage. Oxidative DNA damage is an unavoidable part of everyday life. It is said to occur tens of thousands of times per day in every cell in your body. Because blueberries are high in antioxidants, they help neutralize some of the free radicals that damage your DNA.
Blueberries protect your heart and a healthy heart supports a healthy brain. Oxidative damage is not limited to your cells and DNA, it can also damage your cholesterol, and oxidation of “bad” LDL cholesterol can lead to heart disease. The antioxidants in blueberries are strongly linked to reduced levels of oxidized LDL. Blueberries have also been shown to lower blood pressure, a risk factor for brain illness, especially if you are overweight or a postmenopausal woman. Observational studies suggest that people with a high intake of the flavonoids in blueberries are at a lower risk for heart attacks.
Blueberries can help maintain and optimize brain function and improve memory. The aging effects of free radicals also accelerate the aging process of your brain, but studies suggest those wonderful flavonoids in blueberries appear to benefit aging neurons, leading to improvements in cell signaling, aiding brain function, and delaying mental decline.
Blueberries may have anti-diabetes effects, a risk factor for brain illness. While blueberries contain a moderate amount of sugar, the bioactive compounds in blueberries appear to outweigh any negative impact of the sugar when it comes to blood sugar control. The antioxidants have a beneficial effect on both insulin sensitivity and glucose metabolism.
Blueberries may help fight urinary tract infections. It is widely known that cranberry juice can help prevent UTIs, a common problem for many women. Because blueberries are closely related to cranberries, they boast many of the same active substances as cranberry juice. These substances help prevent bacteria like E. coli from binding to the wall of your bladder.
Blueberries may help reduce muscle damage after strenuous exercise. Inflammation and oxidative stress in muscle tissue following strenuous exercise can lead to muscle soreness and fatigue. Blueberries can help lessen the damage that occurs at a molecular level, minimizing soreness and enhancing muscle performance.
