Studies have shown that blueberries can boost memory in older adults.
I don’t remember my paternal grandmother and great-grandmother, but I want to be just like them in some ways. Both lived to a very ripe old age — past 100 — with their brains and bodies functioning.
I run, jump rope and lift weights to avoid brittle bones and practice yoga to stay limber. I don’t want my memory to fade, so I attend classes that stretch my mind and build new neural pathways — and now, I’m following the evidence to the berry bush. In a recent study, Robert Krikorian, Ph.D., associate professor of clinical psychiatry and director of the Division of Psychology at the University of Cincinnati, and six colleagues found that blueberries improved memory in older adults.
Blueberries contain polyphenolic compounds called anthocyanins, which have antioxidant and anti-inflammatory effects. Further, anthocyanins have been linked with increased signaling between neurons in our brain centers, helping with memory function. Study participants, all in their 70s, drank 2½ cups of blueberry juice a day.
Concerned about sugar and calories, I asked New York City-based Jessica Fishman Levinson. M.S., R.D., C.D.N., if there was a better way to berry benefits. “I’m not really a big advocate of juice,” she says, adding she’d rather see people get their three servings a day from whole fruits. In a ½-cup serving of blueberries, for example, she says, “You’ll be getting great benefit from the antioxidants and the fiber.” If you want juice, have it — but keep it to a single serving, which is 4 ounces — and remember to mark that as one of your fruit portions for the day.
When it comes to eating more produce, you don’t want to wait. Levinson says. “You should be eating fruit from 6 months old throughout your life.” As for berries, Levinson says, “Their antioxidant value is very high … but you want to have variety in your diet.” And, of course, aim for an overall healthy lifestyle, with a balanced diet and exercise.
Another study — this one from the Salk Institute for Biological Studies in California — explored some of the benefits of strawberries on the body and brain. Dave Schubert, professor and head of Salk’s Cellular Neurobiology Laboratory, and his colleague, senior staff scientist Pamela Maher, have been exploring fisetin, a flavonoid that keeps neurons healthy, strengthens connections between them, lessens complications of diabetes and improves memory.
Strawberries have the highest quantity of fisetin, but you’ll also find it in apples and persimmons and — to a much lower level, Naher says — in grapes and kiwi fruit. (Speaking of kiwi, check out this fuzzy fruit’s blood pressure benefits in the latest issue of VIVmag.)
Scientists are testing combinations, to see whether blends boost the benefits. I’m happy doing that at home; I take the best of the market and make fruit salad.
Berries are versatile. Blueberries turn porridge purple, giving a brilliant start to the day. Have a portion of berries instead of a 100-calorie packet of cookies — a healthy choice. Mix them with yogurt, walnuts and cinnamon for a meal rich in antioxidants, selenium and protein. Toss blueberries with quinoa, walnuts, corn and arugula with honey-lime vinaigrette, and you have a salad that sings of summer. Blend strawberries with watermelon for a light, fresh soup.
The combination of sweet and savory works beautifully when you serve blueberries with fish. Try this recipe for seared tuna with blueberries and snap peas from Girl in the Kitchen (Chronicle Books, 2011) by Stephanie Izard, chef and co-owner of Girl and the Goat in Chicago. (Fans of Bravo’s Top Chef also know Izard was the winner of Season 4.) If you’re uncertain about searing, two or three minutes on each side, depending on taste and the thickness of the fish, is a good guideline.
Izard also provides this chef’s note: “When you chiffonade something, you’re essentially cutting it into thin strips. The technique is mostly used when cutting broad-leaf herbs like basil or sorrel. Stack six or so of the basil or sorrel leaves on top of each other so they they’re pretty well aligned. Now, roll the leaves tightly the long way into a cigar-shaped cylinder. Holding the cylinder in place with one hand, cut across it at very close intervals. You should have a nice little pile of herb strips. Don’t cut them too far in advance, or they’ll lose their pretty bright-green color.”
Seared Tuna With Blueberries and Snap Peas
Serves 4
Dressing
3 tablespoons rice vinegar
2 tablespoons extra-virgin olive oil
1 tablespoon minced shallot
½ lemon, zested
1 teaspoon Dijon mustard
1 teaspoon honey
¼ teaspoon Sriracha
Salt
Freshly ground black pepper
Salad
1 pound ahi tuna, blood line and skin removed, cut into 4 rectangles
1 tablespoon canola oil
Salt
Freshly ground black pepper
8 ounces (½ pound) sugar snap peas, cut on a bias into thin strips
1 cup shaved radish
1 cup fresh blueberries
2/3 cup chiffonade of sorrel
½ cup pine nuts, toasted
1. To make the dressing: In a small bowl, whisk together the vinegar, olive oil, shallot, lemon zest, mustard, honey and Sriracha until the dressing has emulsified. Season with salt and pepper.
2. To make the salad: Season the tuna with salt and pepper. Heat the canola oil in a large nonstick skillet over high heat. Sear the tuna, turning to brown each piece on all sides, being sure not to overcook it (you want the interior of the fish to be rare, bright pink). Transfer the tuna to a cutting board and cut it into 14-inch slices.
3. In a medium bowl, carefully toss the peas, radish, blueberries, sorrel and pine nuts with the dressing. Distribute the salad among plates and top with the seared tuna slices to serve.
NUTRITION SCORE (per serving)
272 calories
Fat 22 g (2 g saturated)
Carbs 16 g
Protein 6 g
Fiber 4 g
Calcium 48 mg
Iron 2.9 mg
Sodium 54 mg
What’s your favorite way to eat blueberries or strawberries?
Photo credit: Courtesy U.S. Highbush Blueberry Council