Anthocyanins
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discusses anthocyanins in the context of blueberries and their cognitive benefits in several episodes of the .
Key Insights on Anthocyanins
- Cognitive Benefits: Anthocyanins, found in blueberries and other dark berries, have been shown to improve brain function. They might work by lowering inflammation or other modulatory effects. Consuming these berries regularly can enhance overall brain health 1.
- Memory and Aging: Studies indicate mildly enhanced memory, reduced insulin levels, and reduced oxidation of LDL. For cognitive decline, particularly in elderly patients, a dosage of 400-600 mg of blueberry extract per day shows beneficial effects. Fresh blueberries, about 60 to 120 grams daily, can provide sufficient anthocyanins for similar cognitive benefits 2.
- Supplementation vs. Fresh Berries: notes that while high-quality sources of berries can be expensive and sometimes hard to get, supplementation with blueberry extract can be an alternative. Extract dosages around 428-598 mg daily for 12 weeks have shown improvements in verbal learning and memory in elderly people 1.
This highlights the importance of incorporating anthocyanins through diet or supplements for potential cognitive benefits.
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