If you’re gearing up for an exam, interview, driving test or any other high-pressure situation where you need to be at your best, there’s one food that experts recommend you consume beforehand.
While bananas might be the first thing that springs to mind, research suggests another fruit could significantly boost your brain power.
Sweet-toothed Brits will be pleased to hear that this ‘superfood’ is both delicious and packed with health benefits.
The fruit is the humble blueberry. Studies have shown that a handful of blueberries can lower blood pressure, speed up reaction times, and enhance memory and cognitive function.
In research published in the American Journal of Clinical Nutrition, 61 healthy participants were asked to drink a beverage containing 26g of wild blueberry powder, equivalent to 178 grams of whole berries. At the same time, a control group consumed a placebo.
Over 12 weeks, those who drank the blueberry concoction showed improved memory, increased accuracy and reduced blood pressure.
They also demonstrated enhanced flow-mediated dilation (FMD), which is associated with a decreased risk of heart disease, reports Surrey Live.
Professor Claire Williams, from the Neuroscience Department at the University of Reading, expressed excitement over new research outcomes. “It’s clear from this study that consuming wild blueberries is beneficial to cognitive function, as well as vascular health,” she said.
“The group who had the wild blueberry powder showed signs of better memory and greater mental flexibility when completing cognitive tasks.”
She added: “This is consistent with what we already know about the health benefits of anthocyanin-rich foods.”
Another extensive six-year investigation involving 16,000 participants also discovered that blueberries could delay mental decline by up to two and a half years.
Anthocyanins, the plant-based flavonoids responsible for the vivid red, pink, purple, and blue hues in many fruits and vegetables, play a critical role in promoting blood flow to key areas of the body, such as the heart and brain.
Foods high in anthocyanins, such as blueberries, strawberries, raspberries, grapes and apples, are celebrated not just for aiding cognitive functions but also for their potential in combating diseases.
These potent compounds boast antioxidant and anti-inflammatory attributes that tackle various illnesses and improve insulin sensitivity.
Adding such compounds to your diet may help reduce your risk of type 2 diabetes and heart disease.
The antioxidants in blueberries are strongly linked to reduced levels of oxidized low-density lipoprotein (LDL). This makes blueberries very good for your heart.
Oxidative DNA damage is something we all experience daily. It’s believed to happen in every cell of your body each day. Fortunately, blueberries are packed with antioxidants, which can help counteract some of the free radicals that harm your DNA.
