“Benefits of Blueberries for Mood and Mobility”
The consumption of berries can enhance beneficial signaling in the brain.
Plant foods are our primary source
of antioxidant and anti-inflammatory compounds,
but some plant foods may be better than others.
As I’ve explained before, onecup of blueberries a day
can improve cognition among older adults,
as shown in this randomized,double-blind, placebo-controlled trial.
And the same thing in kids
after just a single meal of blueberries;
though, two cups may work better than one.
That single hit of berries may also improve mood.
A double-blind, placebo-controlled, crossover study
in which kids are asked a series of questions:
Are you very slightly or not at all,
是有点 适度 还是相当大的波动
a little, moderately, quite a bit,
or extremely interested, excited, strong, etc.
Before and after drinking the placebo,
no significant change,
but two hours after consuming about two cups of blueberries,
their positive mood scores significantly improved.
They felt more enthusiastic, alert,
inspired, attentive—that kind of thing.
That was in young adults,ages 18 through 21;
same thing in 7 to 10-year-old children.
Some dangerous new moodenhancing drug or Ritalin?
No, blueberries—and just after a single meal.
Now blueberries can’t do everything.
Although a cup of berries certainlyappears to improve brain function…
no improvement in walkingor balance was observed.
Maybe if you tried two cupsof blueberries a day?
Let’s do it!
Would six weeks of two cupsof frozen blueberries a day
affect the functional mobilityin adults over age 60?
Let’s find out.
How awesome is it that this study was ever done in the first place?
Randomized to blueberries orcarrot juice as a control,
measuring things like walking a plank,
seeing if you can maintain yourbalance along a narrow path.
Two bright yellow ropes on thefloor outlined the narrow path,
and participants were instructedto walk down within the roped path.
And the blueberries beatout the carrot juice;
suggesting blueberry supplementation may provide an effective countermeasure
to age-related declines in functional mobility.
And looking back
they were thinking maybe they should have used something like cucumber as a control,
since the carrots may haveoffered some benefit as well,
making the blueberry resultseven more impressive.
Overall, this study demonstrates the need
for greater exploration ofblueberry supplementation
as a nonpharmacologic countermeasure
to the public health issue of age-related declines and independence.
Or to use the pun version:
dietary interventions withphytonutrient-rich foods
such as blueberries presenta potentially fruitful strategy
for combating some ofthe deleterious effects
of age-related neurodegeneration.