Drinking a blue beverage in the morning may reduce the risk of dementia, according to experts. Harvard researchers have long supported berries as a superfood for the brain, with breakfast being an ideal time to incorporate them into your diet.
A significant study called the Nurses’ Health Study revealed that women who consumed more blueberries and strawberries showed slower memory decline by up to two and a half years compared to those with lower berry intake. Additionally, a recent analysis of 122,000 adults in the UK Biobank linked higher consumption of flavonoid-rich foods, including berries, to a decreased risk of developing dementia over nine years.
Various small clinical trials have indicated that interventions involving blueberries can enhance memory and brain blood flow in older adults. Experts recommend a breakfast focused on berries as a wise choice for maintaining mental health when part of a balanced diet.
Presscription, experts in juice cleansing, have endorsed a morning drink based on these findings, called the ‘Brainy Blue Breakfast Smoothie.’ Alderberry Care specialists also advocate for such beverages, particularly blueberry-based smoothies, among the elderly they assist, who often report feeling energized after consuming them.
Each ingredient in the smoothie is specifically chosen for its memory-boosting benefits, supported by clinical research. Blueberries, rich in anthocyanins, are known to enhance memory function. Studies in older adults have shown signs of improved memory after consuming blueberry juice or concentrate for 12 weeks, with increased cerebral activation observed in brain imaging.
Walnuts, a source of ALA omega-3 fatty acids, polyphenols, vitamin E, and melatonin, have been associated with better cognitive outcomes and decreased risk of depression in the PREDIMED study. Including flaxseed in the smoothie provides additional ALA and fiber, aligning with a Mediterranean/MIND-style diet known for promoting brain health.
Incorporating yogurt or kefir into the smoothie offers protein and beneficial live cultures, aiding individuals in meeting their protein requirements, as recommended by the NHS. Protein-enriched yogurt may enhance daily protein intake, crucial for muscle health and potentially supporting brain function in aging individuals, although further research is necessary to confirm its role in dementia prevention.