Elderberries are rich in polyphenols, especially anthocyanins, pigments that give berries red, purple, and blue colors. These compounds have strong antioxidant properties, helping to reduce oxidative stress and inflammation. Research shows that anthocyanins protect cells from damage caused by free radicals and may help prevent injuries and diseases linked to oxidative stress. Studies in rodents suggest that anthocyanins can reduce oxidative stress, including in mitochondria, which is a key factor in many neurodegenerative diseases. Therefore, rich in anthocyanins, elderberries may help protect against neurodegenerative human diseases (1).
Neurodegenerative diseases like Alzheimer’s involve cell death in specific brain areas. Anthocyanins, which can cross the blood-brain barrier, may help reduce the effects of neurodegeneration. Chronic oxidative stress in the brain can lower antioxidant levels and contribute to Alzheimer’s progression. Animal studies show that diets rich in polyphenols, including anthocyanins, can prevent and even reverse oxidative stress in the brain, improving memory and reducing neurodegeneration. For example, mice on anthocyanin-rich diets showed better memory and less brain damage (1).
Frequent consumption of polyphenol-rich fruit and vegetable juices has been linked to a lower risk of Alzheimer’s in humans. Daily consumption of mixed berry juice or anthocyanin-rich juices like blueberry or Concord grape juice has improved memory in healthy older adults. These benefits are likely due to anthocyanins' antioxidant and anti-inflammatory properties. (see related post- Purple Foods Rich in Anthocyanins Can Improve Cognitive Function).
One study investigated the effects of American elderberry juice on cognition and inflammation in patients with mild cognitive impairment (MCI). Over six months, 24 participants (average age 76.3 years) were randomly assigned to receive elderberry juice (n = 11) or a placebo (n = 13), taking 5 mL orally three times daily. Cognitive tests and blood samples were collected at baseline, 3 months, and 6 months (1).
The results showed that elderberry juice consumption (not placebo) trended (p = 0.09) towards faster visuospatial problem-solving performance from baseline to 6 months. Elderberry juice was also associated with decreases in several inflammatory markers, while the placebo showed increases in some markers. These results suggest that daily consumption of elderberry juice is feasible and well tolerated in patients with mild cognitive impairment. It may also support cognitive flexibility and reduce inflammation (1).
Executive dysfunction in visuospatial planning and problem-solving is linked to damage in the frontal and parietal lobes, which are affected early in Alzheimer’s disease. The observed benefits of elderberry juice on visuospatial problem-solving and cognitive flexibility suggest it could be a useful, non-invasive nutritional supplement to slow cognitive decline in the early stages of Alzheimer’s disease (1).
One study evaluated the effects on cognitive functions and cardiometabolic risk markers of a 5-week intervention with a mixture of berries in healthy humans. Forty healthy subjects between 50-70 years old were provided a berry beverage based on a mixture of berries (150g blueberries, 50g blackcurrant, 50g elderberry, 50g lingonberries, 50g strawberry, and 100g tomatoes) or a control beverage, daily during 5 weeks in a randomized crossover design. The control beverage (water-based) was matched for monosaccharides, pH, and volume. The washout time between the beverage treatment conditions was 5 weeks. Cognitive tests included tests of working memory capacity, selective attention, and psychomotor reaction time. Cardiometabolic test variables investigated were blood pressure, fasting blood concentrations of glucose, insulin, blood lipids, inflammatory markers, and markers of oxidative stress (2).
The daily amounts of total polyphenols and dietary fiber from the berry beverage were 795 mg and 11g, respectively. There were no polyphenols or dietary fiber in the control beverage. The berry intervention reduced total- and LDL cholesterol compared to baseline (both p<0.05) and, in comparison, to the control beverage (p<0.005 and p<0.01, respectively). The levels of the total- and LDL cholesterol in the berry intervention group were 5.8±0.1 and 3.9±0.1 mM at baseline and 5.6±0.1 and 3.7±0.1 mM after 5 weeks, and in the control-beverage condition the levels were 5.6±0.1 and 3.8±0.1 at baseline and. 5.8±0.1 and 3.9±0.1 mM after 5 weeks, respectively. Subjects performed better in the working memory test after the berry beverage compared to after the control beverage (p<0.05). The improvements in cardiometabolic risk markers and cognitive performance after the berry beverage suggest that berries have the potential to prevent type 2 diabetes, cardiovascular disease, and associated cognitive decline (2).
Elderberries and other polyphenol-rich berries offer potential cognitive and cardiovascular benefits. Their high anthocyanin content may protect against oxidative stress and enhance cognitive function, especially in those at risk for neurodegenerative diseases. Regular consumption has been linked to improved memory and reduced inflammation, suggesting a valuable dietary strategy for supporting brain health. As research progresses, incorporating elderberries into a balanced diet may promote cognitive resilience and overall well-being.
References:
1. Curtis AF, Musich M, Costa AN, Gonzales J, Gonzales H, Ferguson BJ, Kille B, Thomas AL, Wei X, Liu P, Greenlief CM, Shenker JI, Beversdorf DQ. Feasibility and Preliminary Efficacy of American Elderberry Juice for Improving Cognition and Inflammation in Patients with Mild Cognitive Impairment. Int J Mol Sci. 2024 Apr 15;25(8):4352. doi: 10.3390/ijms25084352. PMID: 38673938; PMCID: PMC11050618.
2. Nilsson A, Salo I, Plaza M, Björck I. Effects of a mixed berry beverage on cognitive functions and cardiometabolic risk markers; A randomized cross-over study in healthy older adults. PLoS One. 2017 Nov 15;12(11):e0188173. doi: 10.1371/journal.pone.0188173. PMID: 29141041; PMCID: PMC5687726.
Photo by Tadeusz Zachwieja on Unsplash
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