The #1 Fruit to Lower Dementia Risk, According to Dietitians
The brain is one of the most important organs in the body; it controls everything from our thoughts and movements to our breathing. But as we age, parts of the brain can shrink, blood flow may slow and neurons may not communicate as well. When certain parts of the brain stop working, dementia can develop, a condition which impacts millions of older adults.
The good news? What you eat can help keep your brain firing strong well into your golden years. Perhaps you’ve heard of brain-healthy foods, and there’s science to support their benefits. There are foods—including one fruit in particular—that can help lower your dementia risk. If you guessed blueberries, you’re right! Blueberries are packed with powerful compounds that offer brain support. Below, we explain why blueberries are the number one fruit to help lower dementia risk, according to dietitians.
Why We Love Blueberries for Cognitive Health
Can Boost Blood Flow to the Brain
Blueberries are one of the most antioxidant-rich fruits, and these antioxidants help power the berry's brain-supporting benefits. "Blueberries are full of polyphenols that are associated with improvements in blood flow to the brain, enhancing cognitive performance," says Kayla Farrell, RDN.
One especially powerful type of polyphenol found abundantly in blueberries are anthocyanins. Research has shown that anthocyanins in blueberries can boost the body’s production of nitric oxide (NO), a compound that relaxes and opens up blood vessels, increasing blood flow to the brain. Studies have found that better blood flow to the brain can activate cognitive function and improve working memory, especially in older adults.
May Enhance Cognitive Function
"Blueberries are rich in anthocyanins, a phytonutrient that provides their deep blue color and a big health boost," says Frances Largeman-Roth, RDN. "Anthocyanins are linked to improved cognitive functions, including short-term memory, reaction time and overall executive function."
She points to a large study showing that high blueberry intake (along with strawberries) was associated with slower cognitive decline in older adults, delaying decline by an estimated 2.5 years.
Farrell also references a study that found polyphenols in blueberries were linked to improved memory and cognitive functioning in older adults at risk for cognitive decline.And in a small study, middle-aged adults at risk for dementia who ate the equivalent to about half a cup of blueberries daily for 12 weeks showed improved executive abilities, thus offering protection against cognitive decline. (Executive functions are cognitive skills that include memory, planning, problem-solving and reasoning.)
Helps Reduce Oxidative Stress and Inflammation
These tiny berries can also battle against molecules that cause damage and promote inflammation. "Blueberries are known for their high levels of antioxidants that can help fight harmful free radicals in the body that cause oxidative stress and cognitive decline," explains Farrell. Oxidative stress can contribute to aging and diseases like Alzheimer’s and Parkinson's disease, she adds.
Might Protect Against Other Chronic Diseases
What’s good for the brain often benefits the whole body. "There’s a link between the development of cardiovascular disease and type 2 diabetes and Alzheimer’s disease," says Largeman-Roth. "Since anthocyanins protect against the development of cardiovascular disease and type 2 diabetes, they also help shield us from developing Alzheimer's disease." She explains that blueberries can help protect the brain by guarding against Alzheimer's diseases and other dementias.
Another study found that higher consumption of dietary flavonoids (found in blueberries) was linked to up to a 20% lower risk of heart disease, type 2 diabetes, cancer and neurodegenerative diseases.
Packed with Fiber
While we often think of fiber as something that helps us have regular poops, it turns out fiber-rich foods also play a role in how our brain functions. Research has found that eating more dietary fiber can boost brain health by positively shaping the gut microbiome, which in turn supports cognitive function.
One cup of blueberries contains 3.5 grams of fiber, making them a delicious source of this important nutrient. Plus, other studies show that blueberries support gut health by strengthening the gut lining, keeping intestine structure healthy and lowering oxidative stress and inflammation in the gut. Since the gut and brain communicate via the gut-brain axis, keeping your digestive tract healthy also supports cognitive health.
Other Tips for Supporting Brain Health
While sprinkling more blueberries into your diet can benefit your brain, there are plenty of other science-backed ways to support brain health. Our experts share a few tips here:
- Sleep enough each night: Sleep helps sweep toxins out of the brain and supports learning and memory formation.Research shows a link between sleep disturbances and neurological diseases such as stroke, cognitive aging, dementia, Parkinson’s disease and more, says Farrell, making sleep a vital nightly necessity. Adults should aim for at least 7 to 9 hours per night on a consistent basis.
National Institute of Neurological Disorders and Stroke. Brain Basics: Understanding Sleep.
- Playing brain-stimulating games: Games like word puzzles can help support memory and neuroplasticity, the brain’s ability to reorganize itself by forming new connections, explains Largeman-Roth. Devote a few sessions each week to brain-challenging games to keep your brain sharp.
- Eat your greens: Research has found eating just one cup of leafy greens daily is linked to slower cognitive decline, and people who ate the most are approximately 11 years cognitively younger than their non-green-eating peers, says Largeman-Roth. Try blending a handful of greens into a smoothie, stuffing them into tacos, wraps or sandwiches or stirring them into chili or soup at the end of cooking.
- Boost your omega-3 intake: Since the brain is made up largely of fat, feeding it healthy fats like omega-3 fatty acids can help support its health. You’ll find omega-3 fats in fatty fish like salmon and in plant-based sources like walnuts, chia seeds, hemp seeds and flaxseeds.
- Choose fermented foods: Foods like kefir, sauerkraut, yogurt, miso, kimchi and kombucha contain probiotics that research suggests may have neuroprotective effects and prevent neurodegenerative decline. Try adding a few servings of fermented foods or drinks into your weekly diet to support both gut and brain health.
Our Expert Take
Blueberries are the number one fruit to lower dementia risk according
to dietitians. They contain a wealth of brain-supporting compounds.
Blueberries can boost blood flow to the brain, enhance cognitive
function, reduce oxidative stress and inflammation, shield against other
chronic diseases and boost fiber. But eating more blueberries isn't the
only lifestyle factor that can lower your risk. Additional
expert-backed tips to support brain health include getting enough sleep,
playing brain-stimulating games and eating a brain-healthy diet.