A 148 g serving of blueberries contains approximately 84 calories, 0,5 g of fat, nearly 4 g of fiber, and over 14 mg of vitamin C, along with many other beneficial nutrients. Doctor Hoang Quyet Tien, from the Medical Information Center at Tam Anh General Hospital TP HCM, stated that blueberries can activate two brain-protective enzymes, catalase and superoxide dismutase, to combat free radicals and enhance neural connections.

Bioactive compounds such as anthocyanins and pterostilbene found in blueberries can neutralize free radicals within blood vessels. This action protects nerve cells and brain blood vessels, reducing the risk of dementia, Alzheimer's, Parkinson's, and cardiovascular diseases.

Blueberries provide many antioxidants beneficial for the brain. Image created by AI.

Individuals can consume about 150 g of blueberries daily. It is best to choose berries that are dark purple, plump, and free from bruises or damage. Wash the fruit thoroughly before eating. Blueberries can be eaten directly, blended into smoothies, or mixed with yogurt and salads to boost their nutritional value. Avoid adding excessive sugar or over-processing to preserve their natural antioxidants.

In Vietnam, fresh or dried blueberries are readily available, but their high cost makes it difficult for many to consume them daily over an extended period. According to Doctor Tien, the typical amount of blueberries consumed may not be sufficient to produce noticeable effects on the brain. Products containing blueberry extracts combined with other essences like ginkgo biloba can supply nutrients to the brain and strengthen neural connections.

Beyond a balanced diet and regular exercise, people should maintain mental activity. Engaging in activities like reading, solving puzzles, learning new skills, or playing musical instruments helps increase neural connections and keeps the brain agile. Regular social interaction also helps the brain maintain flexibility and improves its information processing capabilities.

If you experience persistent neurological issues such as forgetfulness, prolonged difficulty concentrating, frequent headaches, or insomnia, consult a neurologist for a comprehensive evaluation of brain function.

Dinh Dieu