The growing field of Nutritional Psychology is redefining the way we perceive nutrition, placing increasing emphasis on the connection between diet and cognitive function. While it has long been known that nutrition influences physical well-being, interest in brain health has risen exponentially.
In this context, berries—and in particular, blueberries—represent a success story, evolving from a niche product into a popular "superfood" within just a few decades.
Blueberries are renowned for being a rich source of polyphenols, including anthocyanins (natural plant pigments), compounds that research has linked to a wide range of both physical and cognitive benefits.
Today, these valuable berries are not only available fresh in supermarkets, but also as extracts, powders, and concentrates in health food stores.
Blueberries as support
The benefits of berries during childhood have become a research subject only recently. Interest in the quality of children’s diets has grown due to the rising rates of obesity, an issue that affects not only physical development but also cognitive development.
Since early school performance is of fundamental importance, several studies have focused on school-aged children. It has been shown that single doses of blueberries can improve memory and executive function (the higher-order cognitive abilities needed to plan and control behavior) in this age group.
Research is also exploring measures more directly related to the school environment, such as reading tasks. Further studies are required to determine the full educational potential of long-term blueberry interventions.
Current social and academic pressures have raised concerns about young people’s mental health. Anxiety and depression are on the rise, and blueberries may also play a beneficial role in this context.
Cognitive benefits in youth
The improvements in executive function observed in children may also extend to the cognitive control of mood. Indeed, an increase in positive affect has been observed in children and young adults after consuming a single dose of freeze-dried blueberries.
Berries have also been found to be particularly useful with advancing age. This area has been the primary focus of research in Nutritional Psychology, as health policies seek dietary strategies to mitigate the rising costs associated with global population aging.
At an epidemiological level, blueberry consumption has been associated with slower rates of cognitive decline during aging. At the experimental level, daily supplementation has led to improvements in neural activity, working memory performance, general memory, and executive function in older adults.
These positive effects are not limited exclusively to healthy aging. Blueberries have also shown promising results in individuals with age-related neuropathologies, such as Mild Cognitive Impairment (MCI).
Blueberries and advanced age
In these individuals, daily supplementation improved memory performance and neural activity during working memory tasks.
The precise mechanisms of action remain under continuous investigation, but it is likely that the benefits of berries are exerted through multiple pathways.
These include:
• Antioxidant effects: counteracting cellular damage.
• Vascular effects: improving blood vessel health.
• Glucoregulation: helping stabilize blood sugar levels.
• Neurogenesis: supporting the creation of new neural connections.
• Interactions with the gut microbiota: influencing gut health.
It is noteworthy that the relevance of these mechanisms may vary across the lifespan. For instance, antioxidant effects may provide minimal benefit during early development but become more significant in midlife and older age.
Functional diet and blueberries
Regardless of the detailed mechanisms, research makes it clear that the cognitive benefits of blueberries are tangible and observable effects, derived from the consumption of small to moderate amounts.
Systematic reviews have confirmed positive effects for extracts, juices, and whole berries (often freeze-dried or powdered) at doses equivalent to a cup of fresh blueberries or less.
Such quantities are easily integrated into a normal diet. Regular consumption appears to be a strategic factor for anyone seeking cognitive well-being.
Pending further research to precisely define the cognitive domains affected and the long-term benefits, berries represent a fundamental component in building a modern, functional, and preventive dietary regimen, aiming to optimize mental performance and support brain health throughout all stages of life.
Source: Bell, L., & Williams, C. M. (2020). Blueberry benefits to cognitive function across the lifespan. International Journal of Food Sciences and Nutrition, 72(5), 650–652. https://doi.org/10.1080/09637486.2020.1852192
