Imagine if a drug company announced a groundbreaking new pill tomorrow and it's over the counter...
This daily medication is clinically proven to protect your brain from dementia... lower your blood pressure... fight off cancer cells... and slash your heart-attack risk.
It's something folks would line up around the block to purchase.
But you don't even need to step into a pharmacy to get these benefits.
All you need to do is swing by the produce aisle at your grocery store.
I've had a decades-long love affair with blueberries...
This fruit comes packed with polyphenols, or special chemicals unique to plants. And polyphenols have powerful antioxidant properties.
Our bodies create some antioxidants. But we can get more from fruits and vegetables. We need antioxidants because they neutralize the havoc wreaked on your body's cells...
The culprit of the havoc? Free radicals.
A free radical is an unstable atom. That just means the atom has an outer shell with an incomplete number of electrons. So it'll readily grab an electron from the outer shell of another atom.
This causes the other atom to transform into another free radical. It then pulls an electron from another atom.
Repeat and multiply those chain reactions, and you end up with damage done to proteins, fats, and even DNA. But free radicals aren't all bad. We need some free radicals for our body to function.
The problems begin when their numbers go unchecked. If the number of free radicals is greater than the number of antioxidants in your body, you end up with what's called oxidative stress.
Oxidative stress damages proteins like elastin and collagen in skin, leading to premature aging in the form of wrinkles, sagging, and uneven tone. It's also a prime way to trigger inflammation. And inflammation amplifies your risk of cancer, dementia, Alzheimer's disease, Parkinson's disease, heart disease, rheumatoid arthritis, cataracts, and more.
But that's where the antioxidants come in. They neutralize free radicals and prevent oxidative stress.
Making sure you get enough antioxidants is simple... Blueberries have a ton of antioxidants – 13,427 in just a cup of wild blueberries. (Don't worry, blueberries grown by farmers also have a lot – 9,019 antioxidants per cup.)
Sixty percent of blueberry polyphenols are called anthocyanins. And 98% of anthocyanins come from the peel, while the remaining 2% lie in the pulp. There are more anthocyanins in blueberries than in almost any other fruit. But you can also find them in red and purple grapes, strawberries, cranberries, and blackberries.
Anthocyanins bring a bevy of health benefits, some of which include the likes of...
- Lowering your risk of cardiovascular disease by reducing inflammation, which contributes to the process of plaque buildup in your arteries
- Preventing cancer by stopping DNA damage and cancer cells from growing
- Lowering blood pressure, according to a review of 66 studies
And anthocyanins and other polyphenols – like flavonoids – keep our brains healthy into old age...
An American Academy of Neurology study spanning more than 20 years found that flavonoids protect brains against cognitive decline – even in its worst forms like dementia and Alzheimer's.
Researchers looked at the diets of 75,000 participants who were in their 50s at the start of the study. Those who ate about 600 milligrams of flavonoids (or 0.02 ounces) per day had a 20% lower risk of cognitive decline than participants who only ate 150 milligrams (or 0.005 ounces) per day.
Another study from 2017 in the European Journal of Nutrition used 24 grams of freeze-dried blueberries – the equivalent of one cup of fresh blueberries – as the daily recommended amount with a group of adults aged 60 to 75.
After three months, the participants who ate blueberries every day – rather than a placebo – had fewer word-repetition errors on the California Verbal Learning Test and were better at completing tasks when the rules for that task changed. Verbal learning and task switching are two higher-order thinking activities.
And a new study published this week in the BMJ's Journal of Neurology, Neurosurgery & Psychiatry also shows promising news for our cognitive health. Using data from the famous Framingham Heart Study Offspring Cohort, researchers tracked 1,647 middle-aged and older adults for more than a decade. The results showed that closely adhering to the MIND diet was linked to a significant reduction in gray matter – by about 20%.
(The MIND diet is similar to my all-time favorite, the Mediterranean diet, except the MIND diet emphasizes specific brain-health-boosting foods like leafy greens, berries, nuts, and fatty fish).
We're nearing the start of the blueberry season here in the U.S. So it's the perfect time to get stocked up. If you can't get fresh blueberries though, you can pick up frozen blues at your grocery store.
Multiple studies have shown that frozen blueberries actually have higher antioxidant levels than fresh ones. The freezing process forms crystals in the berries that make the antioxidants easier to break down when we consume them... This is "bioavailability."
I mix a handful of blueberries into my yogurt or oatmeal. I put them in everything... from smoothies to chocolate ice cream and waffle batter.
What We're Reading...
- Something different: Centuries-old cherries found in George Washington's home.
Here's to our health, wealth, and a great retirement,
Dr. David Eifrig and the Health & Wealth Bulletin Research Team
March 19, 2026