I heard that eating lots of blueberries is good for the brain, helps you sleep well, reduces headaches and improves memory.
How many blueberries should I eat per day to be effective and safe, doctor? (Ngoc Hue, Tien Giang)
Reply:
Blueberries are packed with nutrients that are good for your overall health and antioxidants that are good for your brain. According to the US Department of Agriculture, every 100 grams of blueberries contains 2.4 grams of fiber, 9.7 mg of vitamin C, 19.3 µg of vitamin K, 0.336 mg of manganese, 77 mg of potassium, 1 mg of sodium and virtually no fat.
Blueberry is known as "brainberry" because of its beneficial effects on the brain. This fruit contains a large amount of anthocyanin and pterostilbene - powerful antioxidants that can neutralize free radicals, strengthen nerve connections and conduct nerve cells. From there, nerve cells are reduced from damage caused by free radicals. Blueberries are also rich in flavan-3-ol, proanthocyanin which helps improve cardiovascular and intestinal health...
Research from the University of Cincinnati (USA) shows that supplementing blueberries every day for 12 weeks significantly improves learning ability, memory as well as other neurodegenerative diseases.
Blueberry is a berry that can help improve many health conditions. Photo: Freepik
However, eating too many blueberries can lead to problems such as bloating, diarrhea, nutrient and blood sugar imbalances... Fresh blueberries are also often imported, so the price is quite high, which may not be suitable for many people to eat regularly. Every day, an adult should eat about 128-150g of blueberries, 3 times a week and should choose fresh berries, not wilted, bruised or soaked in preservatives.
In addition to eating fresh blueberries, you can supplement with blueberry extract to help your body absorb easily. Blueberry extract combined with essences such as ginkgo biloba can help increase blood circulation and oxygen to the brain, fight free radicals, improve insomnia, difficulty sleeping or headaches.
A varied diet is essential for overall health. Therefore, you should alternate with other brain-healthy foods such as fatty fish, broccoli, avocado, nuts, etc. If you have neurological health problems such as insomnia, difficulty sleeping, or prolonged memory loss, you should see a neurologist for timely treatment advice.
Master, Doctor, Specialist II Pham Ngoc Danh Khoa
Department of Neurology, Tam Anh General Hospital, Ho Chi Minh City
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