Nutrition Tips for June
Blueberries for Brain Health
Blueberries are one of the most well-studied fruits when it comes to brain health. They are especially rich in a group of antioxidants called anthocyanins, which give them their deep blue-purple color! These compounds have been studied for their potential role in supporting brain function, particularly in areas related to memory, learning, and cognitive aging. This Balanced Basket highlights blueberries alongside other nourishing ingredients for a bright salad that's as good for your brain as it is for your tastebuds.
Recipe of the Moment
Chicken Salad with Blueberries & Pepitas
Supporting long-term cognitive health
This satisfying chopped chicken salad combines juicy, antioxidant-rich blueberries, fresh herbs, crunchy pepitas (pumpkin seeds), and a creamy lemon dressing for a twist on the classic deli favorite. Perfect for lunch, snacking, or a summer picnic!
Balanced Basket Tips for June
Why Blueberries are a Key Food for Brain Health
Anthocyanins
Blueberries get their deep hue from anthocyanins, a potent class of antioxidants in the flavonoid family also found in foods like blackberries, cherries, and red cabbage. These compounds are of particular interest in longevity and cognitive research because they may help support brain health through multiple pathways, including effects on inflammation and support for healthy blood flow.
Memory & Cognitive Function
Some of the strongest research on blueberries has been conducted in older adults, where blueberry intake has been associated with improvements in memory and processing speed. These effects may be related to anthocyanins which can influence blood flow and cellular signaling pathways involved in brain function. While research is still ongoing, blueberries continue to stand out as one of the most promising fruits for supporting cognitive health as part of an overall balanced diet.
Brain-Aging Support
As we age, oxidative stress and inflammation typically increase throughout the body, including in the brain, and both are associated with cognitive decline over time. Anthocyanins may support the body’s defense against these processes, making blueberries a valuable food to include in a longevity-focused eating pattern.
While no single food is a magic solution, consistent nutrition habits matter, and nutrient-dense foods like blueberries are one simple way to nourish for long-term cognitive health.
References:
- https://ushbc.blueberry.org/wp-content/uploads/sites/5/2022/05/Brain-Health-Health-Pro-Resource-Updated.pdf
- Travica N, D'Cunha NM, Naumovski N, et al. The effect of blueberry interventions on cognitive performance and mood: A systematic review of randomized controlled trials. Brain Behav Immun. 2020;85:96-105. doi:10.1016/j.bbi.2019.04.001
- da Silva ABN, de Oliveira GM, Gallo Ruelas M, Gadelha MSM, de Farias Santos ACF, Zamora FV. Blueberries for brainpower: A systematic review and meta-analysis with Bayesian post hoc analysis of RCTS exploring cognitive function in the elderly with prior cognitive decline. Biogerontology. 2025;26(5):171. Published 2025 Aug 26. doi:10.1007/s10522-025-10308-w
The Balanced Basket
is a dietitian-led program designed to make healthy eating simple, enjoyable & easy. One balanced basket at a time. Look for callouts throughout our stores that highlight expertly curated products each month. Visit this page for delicious recipes each month, as we empower every gustomer to build feel-good nutrition habits.
