When I was a boy each summer we would pick blueberries right off bushes in the backyard and make blueberry ice cream, pies and pancakes. These days any time I have fresh blueberries I am mentally returned to those days. As a nutritionist I understand that taste can be one of the strongest memory stimulators, however now I am wondering if the blueberries themselves don’t play a role as well. That’s because the results of a new study published in the American Chemical Society’s Journal of Agricultural and Food Chemistry suggests that blueberries can support memory function. Blueberries contain polyphenolic nutrients called anthocyanins that not only color the berry blue but also imparts antioxidant and anti-inflammatory properties. Based on these properties many scientists believe that blueberries, along with other fruits such as tomatos and grapes as well as teas support healthy brain function. So the brainy thing to do is to eat a diet that includes fresh fruits and DHA containing fish or supplements and live a healthy lifestyle that includes exercise for the body and the mind (e.g. puzzles, Sudoku), plenty of sleep and no smoking.
 

The old saying goes, too much of a good thing, can be a bad thing. This can apply to antioxidants as well. Like many other nutrients, getting the right amount of these nutrients is good to support a healthy body and help prevent disease, however too much can be problematic. There are a couple reasons why this is the case. First, these are active molecules that will take action even if free radical levels are in check. In fact, some research suggests that in excessive amounts in the body, antioxidants can actually begin to negatively interact with some of the same molecules that the free radicals go after. Also, too much of some antioxidants can hinder the potency of other antioxidants and essential nutrients. This is because that many of these nutrients have common mechanisms for absorption and circulation as well as destination tissues for activity and/or storage. Simply put, by loading up on a single or select few antioxidants you might be setting up an imbalance. Start with a balanced diet containing fresh or frozen fruits and vegetables as well as whole grains. Also, look for antioxidant supplement blends that provide efficacious levels without being excessive.

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Bryn from Los Angeles asks TheNutritionDr - I am concerned about my mother. Over the past year or so she seems to be experiencing some memory loss. Are there specific supplements she can take to help with memory and brain function?

Memory loss happens in many women as they get older and you are right to be concerned and in wanting to do everything you can to help. There are a few nutrients that have been shown to play a role in helping women maintain their memory as they get older. For instance, fish oil (particularly the omega-3 fat DHA) can be helpful, because DHA is a major fat found in brain tissue itself. Fish oil supplements can be really helpful for women that don’t already consume two or more servings of fish weekly. Furthermore, our ability to make DHA from certain other fats tends to decrease as we get older. Ginkgo biloba has been part of traditional Western medicine for centuries and is used to treat and prevent a number of conditions. Among other properties, gingko biloba might support healthy cognitive and memory function by supporting blood flow. Other nutrients which are important in supporting a healthy brain include antioxidants like vitamins E and C, B-vitamins and many minerals.  On a cautionary note, it is unclear whether supplementing very high levels of any of these nutrients provide additional benefit or can potentially create problems.