Reduce dementia risk by drinking blue breakfast smoothie with five ingredients

Drinking something blue in the morning could be a science-backed way to lower your risk of developing dementia, experts claim. Harvard scientists have been backing berries as a brain-boosting superfood for years, and the first meal of the day might be the best time to get them into your body.

In the landmark Nurses’ Health Study, Harvard researchers reported that women who ate more blueberries and strawberries experienced slower memory decline by up to two and a half years compared to those monitored with low berry intake. More recently, a UK Biobank analysis of 122,000 adults linked higher intakes of flavonoid-rich foods - including berries - with a lower risk of developing dementia over nine years.

Together with small clinical trials showing blueberry interventions can boost aspects of memory and brain blood flow in older adults, experts claim that the message is clear. A berry-focused breakfast is a smart habit for those wanting to protect and preserve their mind, especially when incorporated into a healthy and balanced diet.

READ MORE: Symptoms and how to get better as thousands across UK fall ill

READ MORE: 'My aches were diagnosed as tendinitis - but the truth was terrifying'

Juice cleansing experts at Presscription have recommended a morning drink based on these findings. To create this 'Brainy Blue Breakfast Smoothie,' add everything listed below into a blender and blitz until it turns silky smooth.

Ingredients:

• 140-150g frozen blueberries

• 150g plain Greek yoghurt or kefir

• ½ small banana (optional, for creaminess)

• 1 tbsp ground flaxseed or chia seeds

• A small handful of walnuts

• 100-150ml milk (dairy or fortified plant like almond, soy, oat, and hazelnut)

• Ice (optional)

Live-in care specialists at Alderberry Care claim that they use drinks like this - especially blueberry-based smoothies - with many of the older people they support. They report that patients regularly tell carers they 'feel great afterwards'.

Each ingredient in this smoothie has been carefully selected for its supposed benefits for memory and its effects on the human body, which are backed by clinical studies. Blueberries are the star of this smoothie and are known to contain a high level of anthocyanins, which improve memory.

Small human trials in older adults suggest signs of memory improvement after 12 weeks of drinking blueberry juice or concentrate. Brain-imaging work also showed "increased cerebral activation".

Walnuts were found to be a strong source of ALA omega-3 fatty acids, plant compounds called polyphenols, vitamin E, and melatonin. The PREDIMED (Prevention with Mediterranean Diet) study demonstrated that a nut-enriched Mediterranean diet was associated with better cognitive outcomes and a reduced risk of depression, which is known to increase a person's risk of developing dementia.

Opting for flaxseed in the smoothie helps add extra ALA and fibre to your morning meal. These support a heart and gut-friendly profile that aligns with Mediterranean/MIND-style eating, which is associated with healthier brain ageing.

The addition of either yoghurt or kefir provides plenty of protein and helpful live cultures. It is an easy way for people to meet their protein requirements, as outlined by the NHS. Studies on protein requirements for dementia often suggest increasing dietary protein, with some research indicating potential benefits of dairy products like yoghurt.

Protein-enriched yoghurt can effectively boost daily protein intake, which is important for muscle health in ageing and may support healthy brain function, but more research is needed to confirm specific links to dementia prevention.