Princess Kate enjoys £1.48 'superfood' daily and it can help with inflammation

A nutritionist has hailed blueberries as a 'superfood' packed with minerals and vitamins that could ward off dementia and inflammation. Dr Federica Amati, associated with the Zoe health app, took to Instagram to praise the humble blueberry, available at Asda at £1.48 for a 150g punnet.

And she's not the only fan. Kate, Princess of Wales reportedly enjoys a morning breakfast smoothie that includes the fruit among other superfood ingredients.

Princess Kate's smoothie blend includes kale, spinach, romaine lettuce, coriander, blueberries, spirulina powder, and a teaspoon of matcha powder. Blueberries are a great addition to smoothies, as they add natural sweetness and a slightly tart flavour.

According to insiders who revealed the Princess of Wales' diet plan, she also snacks on raw fruit and vegetables, with one of her snacks being goji berries.

She's also a fan of oatmeal for breakfast, with slow-burn energy to help her get through the morning. A handful of blueberries can liven up a bowl of oatmeal.

Dr Amati enthused about the 'really good' evidence supporting the inclusion of blueberries in your diet for their health perks, but cautioned against relying on them alone to work miracles. She said: "Blueberries are touted as some superfood that we should be consuming every day.

"I have to say that evidence is really good, that blueberries are a great fruit to add to your daily diet. But it's important to remember that we have to have a diversity of plants, so enjoy your blueberries, but make sure they're not your only fruit that you're eating.", she added.

She detailed the advantages of indulging in blueberries, saying: "High in fibre - great for your gut health, high in helpful plant chemicals called polyphenols. Blueberries are especially high in anthocyanins which are protective for our nervous system and blueberries are a great source of vitamin K - important for heart health and healthy blood clotting."

Dr Amati, who has previously spoken about the benefits of fruit for menopausal women, suggests that dietary changes in their 50s can be beneficial. She said: "Women typically post-menopausal in their 50s, we know that colourful berries like blackberries and blueberries really help with managing symptoms."

The Dietary Approaches to Stop Hypertension diet during middle age was found to reduce memory loss and signs of cognitive decline by about 17 per cent. This was according to a study of 5,116 women published last year in the Alzheimer's and Dementia journal by researchers from New York University's Grossman School of Medicine, reports Gloucestershire Live.

The diet, which is high in plant-based foods and low in saturated animal fat, salt and sugar, may improve cognitive function later in life.

The Mediterranean-Dash Intervention for Neurogenerative Delay diet combines elements of two healthy approaches, with blueberries playing a crucial role. Nutritionist Rhiannon Lambert explains: "It emphasises lots of leafy green veg, such as spinach and kale, and darker berries including blackcurrants and blueberries because they are high in antioxidants that can prevent cell damage."