New studies show: A simple morning shake with only five ingredients, most of them blue-purple, may reduce the risk of developing dementia and support brain health over time.
For years, researchers from Harvard have promoted berries, especially blueberries, as a "superfood" for brain health. Large-scale studies such as the Nurses' Health Study found that women who consumed more blueberries and strawberries experienced slower memory decline, up to two and a half years less compared to women who did not consume them at all.
Recent studies from the UK also support this conclusion: An analysis of data from 122,000 adults found that regular consumption of fruits rich in flavonoids was associated with a significant reduction in the risk of developing dementia over the years.
The shake that gets scientific approval
Nutrition experts from Presscription offer a recipe for a morning shake called:
"Brainy Blue Breakfast Smoothie" – the blue morning shake for a sharp mind
Ingredients (for one serving):
140–150 g frozen blueberries
150 g natural Greek yogurt or kefir
Half a banana (optional, adds creamy texture)
1 tablespoon ground flax seeds or chia
A small handful of walnuts
100–150 ml milk (regular or fortified plant-based such as almond, soy, oat, or hazelnut)
Ice cubes (optional)
Put everything into a blender and blend until smooth and velvety.
Why does it work? Ingredient by ingredient
Blueberries: Rich in anthocyanins (blue-purple pigments) that contribute to memory improvement, blood flow to the brain, and reduced inflammation.
Studies have shown that daily consumption of blueberry juice for 12 weeks improved cognitive measures and activated brain areas according to brain imaging tests.
Walnuts: An excellent source of plant-based omega-3 fat (ALA), polyphenols, vitamin E, and melatonin.
The PREDIMED study showed that a Mediterranean diet enriched with nuts contributed to better cognitive function and reduced symptoms of depression – considered a risk factor for dementia.
Flax seeds / chia: Add dietary fiber, healthy fat, and natural moisture to the shake. They contribute to gut and heart health, according to MIND/Mediterranean nutrition principles.
Yogurt or kefir: A source of essential protein and probiotic bacteria that support brain function and overall health.
Preliminary studies indicate that a protein-rich diet, particularly from dairy products, may help prevent cognitive decline.