Brain Boost Berry Jam
As summer winds down, we are seeing the last of the berry season. One way to savor their sweetness? Creating a nice batch of sugar-free, homemade jam that can last you through the cooling months.
Berry Chia Jam
Prep and cook time: 15 minutes
- 1 cup blueberries (fresh or frozen)
- 1/2 cup cherries
- 1/2 cup strawberries
- 2 tablespoons chia
- Optional: 100% stevia extract
*If you have the option, choose organic produce.
- Wash berries (skip if frozen)
- Heat a pot on medium-low heat, add the blueberries, cherries, and strawberries.
- With the help of a fork or potato masher, grind the fruit and let stand for about 3 to 5 minutes so that the jam creates juice.
- Add 2 tablespoons of chia to the mixture and stir.
- Optional: add stevia extract to taste, we recommend 3 drops.
Berries are not only delicious– they’re also highly nutritious. This group of fruits is the most harvested in the world, especially in the U.S., Chile, Canada, Spain, and China. Berries boost powerful antioxidant/anti-inflammatory compounds that protect against neurodegenerative diseases. Antioxidants help keep free radicals under control. Free radicals are unstable molecules that are beneficial in small amounts but can damage your cells when their numbers get too high, causing oxidative stress.
Berries are a great source of antioxidants, such as anthocyanins, ellagic acid, and resveratrol. In addition to protecting your cells, these plant compounds may reduce disease risk.
The antioxidants in berries can eliminate oxidative stress, protect vulnerable neurons, improve existing neuronal function, stimulate neuronal regeneration, and induce neurogenesis. On the other hand, Salvia hispanica L., also known as chia, is a plant native to southern Mexico and northern Guatemala. It is a popular seed because it contains a lot of nutrients such as omega 3 fatty acids, dietary fiber, proteins, vitamins (A, B, K, E, D), minerals, and antioxidants.
A positive association between chia intake and brain health is common because this food contains a good amount of docosahexaenoic acid (DHA), one of the most abundant elements in all regions of the brain. In the study, Schaefer et al., (2006) researchers found that participants who had higher amounts of DHA in serum had 47% less probability of dementia.
Are you interested in learning more about brain health diets? Check out our Brain Longevity Therapy Training (BLTT). BLTT has the latest information on nutrition, diet, and supplements. BLTT is a fully online course that is designed so you can take it from the comfort of your home, on your own time.
Spencer, J. P. E. (2009). Flavonoids and brain health: multiple effects underpinned by common mechanisms. Genes & Nutrition, 4(4), 243–250. https://doi.org/10.1007/s12263-009-0136-3
Poulose, S. M., Carey, A. N., & Shukitt-Hale, B. (2012). Improving brain signaling in aging: could berries be the answer? Expert Review of Neurotherapeutics, 12(8), 887–889. https://doi.org/10.1586/ern.12.86
Knez Hrnčič, M., Ivanovski, M., Cör, D., & Knez, Ž. (2019). Chia Seeds (Salvia Hispanica L.): An Overview—Phytochemical Profile, Isolation Methods, and Application. Molecules, 25(1). https://doi.org/10.3390/molecules25010011