Boost Your Brain Health: Why Adding More Berries to Your Diet Could Help Protect Against Dementia

by Julie Weston, Haskapa Lead Nutritionist

When it comes to brain health and dementia prevention, what you eat today could have a lasting impact on how your mind functions as you age. The latest research is showing that flavonoid-rich foods—especially colourful berries—may play a powerful role in reducing your long-term risk of cognitive decline.

What Are Flavonoids and Why Do They Matter?

Flavonoids are natural compounds found in plant-based foods such as fruits, vegetables, tea, dark chocolate, and red wine. They are known for their strong antioxidant and anti-inflammatory properties, both of which support overall wellness and protect brain cells from oxidative stress.

A specific group of flavonoids called anthocyanins—responsible for the deep purple, blue, and red colours in foods like blueberries, blackberries, and haskap berries—has attracted particular attention from scientists. Studies suggest these compounds may help support memory, focus, and cognitive resilience as we age.

Major Study Links Flavonoid Intake with Lower Dementia Risk

A large-scale study published in The Journal of the American Medical Association (JAMA) examined the relationship between flavonoid-rich diets and dementia risk. Conducted by researchers from Queen’s University Belfast, the study tracked the dietary habits of over 121,000 adults aged 40–70 in the UK Biobank. Participants were scored based on their intake of flavonoid-rich foods—like berries, tea, apples, grapes, dark chocolate, and red wine—creating what researchers called a “flavodiet” score.

The results were striking: people who consumed six additional servings of flavonoid-rich foods per day had a significantly lower risk of developing dementia. The biggest benefit—up to a 28% risk reduction—was seen in individuals with depressive symptoms or a high genetic predisposition to dementia. Among all flavonoid types, anthocyanins appeared to offer the strongest protection.

How Much Anthocyanin Do You Need for Brain Health?

Although there’s no official daily recommendation, earlier research has suggested aiming for roughly 50mg of anthocyanins per day. Interestingly, participants in the JAMA study who experienced the greatest benefit averaged 35.9mg daily.

For an easy way to reach that target, Haskapa Berry Powder is a concentrated, natural source of anthocyanins—each teaspoon delivers around 90mg. Adding a spoonful to your morning smoothie, yogurt, or oats is a simple way to boost your intake well above the studied range.

The Truth About Red Wine and Dementia

While the study did find some benefits linked with red wine, the connection between alcohol and brain health remains controversial. UK health guidelines advise keeping alcohol consumption low to minimise overall health risk. It’s best to focus on non-alcoholic sources of anthocyanins such as berries, grapes, and tea for optimal brain protection.

Dementia in the UK: A Growing Challenge

Globally, 50 million people are living with dementia, including nearly one million in the UK alone. By 2040, that number could rise to 1.4 million. The societal and economic impact is enormous—estimated at over £39 billion annually. With no cure available, experts agree that prevention through diet and lifestyle offers one of our strongest defences against cognitive decline.

Simple Nutrition for Long-Term Brain Health

Eating more flavonoid-rich foods is a small but meaningful change that could benefit your brain, heart, and overall wellbeing. When combined with a healthy lifestyle—regular physical activity, good sleep, maintaining a balanced weight, and avoiding smoking—you create a powerful foundation for lifelong cognitive health.

The best part? Supporting your brain can be as easy as enjoying a cup of tea or adding Haskapa Berry Powder to breakfast. A colourful, nutrient-rich diet isn’t just good for your body—it could help keep your mind sharp for years to come.

Key References

• Jennings, Amy, et al. “Flavonoid-Rich Foods, Dementia Risk, and Interactions with Genetic Risk, Hypertension, and Depression.” JAMA Network Open, 2024.

• Devore, Elizabeth E., et al. “Dietary Intakes of Berries and Flavonoids in Relation to Cognitive Decline.” Annals of Neurology, 2012.

• Wu H, Gu Y, Meng G, et al. Age & Ageing, 2023.

• Shishtar E, et al. American Journal of Clinical Nutrition, 2020.

• Livingston, Gill et al. The Lancet Commission on Dementia, 2024.

• Bell L, Williams CM. European Journal of Nutrition, 2019.

• Kalt W, Cassidy A, et al. Advances in Nutrition, 2020.