The ideal fruit for people over 50: it helps combat brain fog and lower bad cholesterol.

Including fruit in your daily diet not only adds flavor, but also promotes memory and brain health.

For people over 50 , one food in particular has been shown to be very effective in combating so-called 'brain fog' and lowering levels of harmful cholesterol .

These are blueberries , whose benefits are supported by recent scientific research.

Blueberries and brain health

According to studies published in The American Journal of Clinical Nutrition , regular blueberry consumption is associated with significant improvements in cognitive function and cardiovascular health.

This small fruit contains antioxidant and anti-inflammatory compounds that can help counteract brain fog, a phenomenon manifested by symptoms such as difficulty concentrating, slow thinking, frequent forgetfulness, and cognitive fatigue.

Blueberries provide specific benefits for brain function, such as:

• Improve memory , concentration and mental agility.

• Increase blood flow in key areas of the brain, such as the hippocampus.

• Reduce inflammation and oxidative stress, two key factors in cognitive decline.

How blueberries help lower cholesterol

Beyond their effects on memory, these fruits also positively influence cholesterol levels. According to the Journal of Agricultural and Food Chemistry , blueberries act on liver enzymes and receptors that regulate cholesterol in the body , generating benefits such as:

• Inhibition of the HMG-CoA reductase enzyme , which is related to cholesterol production.

• Increased hepatic uptake of LDL cholesterol, known as 'bad' cholesterol.

• Reduction of triglycerides and blood pressure.

Recommended amount to obtain benefits

To achieve the positive effects mentioned above , most studies indicate that you should consume between half a cup and one cup of fresh blueberries daily , which is approximately 50-100 grams.

It is also possible to take advantage of its properties through freeze-dried powder or capsule presentations , forms that facilitate its incorporation into the diet, whether in yogurts, smoothies or cereals.

Regarding its contribution, specialists emphasize that: "Thanks to its potent flavonoids, this fruit is positioned as a true 'brain and cardiovascular superfood.'"

What does a handful of blueberries do for you? An ally against premature aging and other benefits.

• Antioxidants : high content of anthocyanins, which provide color and have anti-inflammatory and anti-cancer effects.

• Essential nutrients: rich source of fiber, vitamin C, vitamin K and manganese.

• Benefits for women: Three servings a week can reduce blood pressure and the risk of heart attacks.

• Diabetes control: Fiber helps regulate blood sugar, insulin, and lipids, reducing the risk of type 2 diabetes.

• Neutralization of free radicals : protects DNA from damage related to the development of cancer cells.

• Mental improvement: promotes motor coordination, slows cognitive decline in older women, and improves short-term memory.

• Intestinal health: prevents constipation and promotes a healthy digestive system.

• Delays aging: Its antioxidants and vitamins help prevent premature aging and facilitate healing.

• Ideal for athletes: low in calories (80 per cup) and excellent for controlling sweet cravings without affecting your diet.

Some contraindications

Several studies indicate that, in certain cases , consuming blueberries could cause adverse effects. According to a WebMD report, some people may experience allergies that manifest with symptoms such as constipation, diarrhea, nausea, or vomiting.

Additionally, those with glucose-6-phosphate dehydrogenase (G6PD) deficiency may experience difficulty metabolizing certain substances found in foods and medications, some of which are found in blueberries.

Both the fruit and the leaf of the blueberry could influence blood glucose levels , affecting glycemic control during and after surgeries.