How eating berries can add years to your brain's longevity (2024)

FAQs

How does berries help the brain? ›

Eating more fruit and vegetables, including berries, seems to protect the brain. Compounds found in berries, not only protect the brain from oxidative stress, but also counteract advanced glycation end-products called AGEs, which have been linked to other age changes such as Alzheimer's disease.

The bottom line

Many berries have been associated with being beneficial for heart health. These include lowering blood pressure and cholesterol, while reducing oxidative stress. They may also help reduce the risk of type 2 diabetes and act as great alternatives to snacks with added sugar.

The brain-boosting benefits of blueberries

I suggest adding 1/2 to one cup per day. Frozen blueberries are just as good as long as they don't have added sugars, juice or preservatives.

Certain fruits such as oranges, bell peppers, guava, kiwi, tomatoes, and strawberries, contain high amounts of vitamin C. Vitamin C helps prevent brain cells from becoming damaged and supports overall brain health. In fact, a study found that vitamin C can potentially prevent Alzheimer's.

Blueberries are packed with antioxidants and flavonoids, which can help, improve your memory, your learning and your general cognitive skills. The flavonoids in blueberries may even help slow down the cognitive decline that is often seen in people with brain diseases like dementia or Alzheimer's.

Which Berry is Most Nutritious? They're all healthy choices, but the “best” distinction may well go to black raspberries, says dietitian Kathleen Johnson. A raspberry cousin with a deeper color, they provide very high antioxidant levels along with fiber and relatively little natural sugar.

Research shows that the best brain foods are the same ones that protect your heart and blood vessels, including the following: Green, leafy vegetables. Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like vitamin K, lutein, folate, and beta carotene.

Eating whole fruit promotes good health and can lower the risk of many serious diseases. Unless you are following a ketogenic diet or have some sort of intolerance, there really is no reason to limit the amount of fruit you eat.

Compared with other berries, blueberries boast plenty of phytonutrients and antioxidants, “which help improve cognitive and cardiovascular health and prevent diseases such as diabetes and cancer,” Haas says.

What is the rule for eating berries? ›

The "berry rule" is that 10% of white and yellow berries are edible; 50% of red berries are edible; 90% of blue, black, or purple berries are edible, and 99% of aggregated berries are edible. This is only a guideline, and unknown berries shouldn't be eaten.

Researchers found that “blueberry supplementation improves memory in older adults” in just 12 weeks' time, but that was feeding them up to six cups of wild blueberries a day. Now, this was a proof-of-concept pilot study just to see if they could get any effect.

Researchers led by UC's Robert Krikorian, PhD, found that adding blueberries to the daily diets of certain middle-aged populations may lower the chances of developing late-life dementia. The findings were recently published in the journal Nutrients.

Berries: Berries, especially blueberries, are full of vitamins and antioxidants called flavonoids that fight inflammation. They also have chemicals that regulate your immune system, which can reduce chronic inflammation.

May help protect healthy brain function

Nuts are a great source of vitamin E along with leafy green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains. Learn more about the health benefits of nuts.

Avocados

Containing both vitamin K and folate, avocados help prevent blood clots in the brain (protecting against stroke), as well as help improve brain functions related to memory and concentration. They're also rich in vitamin B and vitamin C, which aren't stored in your body and need to be replenished daily.

Blueberries. These violet-hued gems are rich in anthocyanins, potent antioxidants that bolster collagen structure in the retina and provide extra vision protection, notes Johanna Seddon, M.D., an expert on macular degeneration and coauthor of Eat Right for Your Sight.

What is the name of the miracle berry? ›

miracle fruit, (Synsepalum dulcificum), also called miracle berry, evergreen shrub of the family Sapotaceae, grown for its mild fruits that make subsequently eaten sour foods taste sweet. The miracle fruit plant is native to tropical West Africa, where it is used locally to sweeten palm wine and other beverages.

#1 - Sitrus Berry

A Sitrus Berry will heal 25% of the Pokemon's max HP in battle. Being able to heal in a battle where using items isn't normally allowed or wasting a turn on it could be costly is invaluable.

When it comes to brain health, focus on the three B's : vitamins B6, B12, and B9 (folate). “These three types of B vitamins are necessary for the brain's normal functioning,” says Dr. Agarwal, “and any deficiency in them may increase the risk of memory loss and other forms of cognitive decline.”

Berries, peaches, cherries, red grapes, oranges and watermelon, among others, are loaded with antioxidants, which help to decrease inflammation and reduce nerve damage. Plus, grapes, blueberries and cranberries have been found to be full of a powerful anti-inflammatory compound called resveratrol.

Green tea. As is the case with coffee, the caffeine in green tea boosts brain function. In fact, it has been found to improve alertness, performance, memory, and focus ( 75 ). But green tea also has other components that make it a brain-healthy beverage.

This suggests that dark roasted coffee — whether regular or decaf — has the strongest protective effect on the brain.

Berries: Berries are known to cleanse the digestive tract. They are full of vitamin C, potassium, fibre and antioxidants. The fibre helps break down toxins in the body and relieves inflammation and infection. Replace sugar with raspberries, blackberries, and blueberries in your smoothie.

Eat a variety of foods

Flavonoid antioxidants, found in most berries, can increase blood flow to the kidneys, helping them filter out toxins better.

Studies suggest that honey might offer antidepressant, anticonvulsant and anti-anxiety benefits. In some studies, honey has been shown to help prevent memory disorders. Wound care. Topical use of medical-grade honey has been shown to promote wound healing, particularly in burns.

Is it good to eat frozen blueberries everyday? ›

Yes they are! A daily handful of frozen blueberries offers nutrition and powerful benefits.

The recommended thing is to drink water at least an hour after eating fruits. Drinking water an hour after eating fruits helps in diluting the gastric juices. Simply because drinking water once you have had fruits dilutes the gastric juice and the digestive enzymes required for digestion.

It turns out, washing your fruits and vegetables really might help. The Centers for Disease Control and Prevention recommends that you wash your produce to avoid food-borne illnesses like norovirus, which is the country's leading cause of disease outbreaks from contaminated food.

When selecting berries, note that the darker they are, the more antioxidants they have. "I tell everyone to have a serving (about 1/2 cup) every day," Kulze says. "Frozen are just as good as fresh." Be sure to include lots of other fruits and vegetables in your diet as well.

What are the foods that fight memory loss? Berries, fish, and leafy green vegetables are 3 of the best foods that fight memory loss. There's a mountain of evidence showing they support and protect brain health.

Blueberries are rich in flavonoid molecules, which have potent antioxidant, anti-inflammatory, and gene regulatory characteristics. Consumption of blueberry flavonoids is associated with longer life and slower aging.

A fascinating laboratory study found that the compounds in blueberries could increase mean life span by 28%. In humans, that is equal to over 22 years!

They have been shown to protect against heart disease and cancer, and can also help maintain bone strength, mental health, and healthful blood pressure. Blueberries contain a plant compound called anthocyanin.

Additionally, some studies show that following the Mediterranean diet, which is typically rich in olive oil, may also be associated with a reduced the risk of dementia and cognitive impairment ( 41 , 42 ).

In the CAIDE study, coffee drinking of 3-5 cups per day at midlife was associated with a decreased risk of dementia/AD by about 65% at late-life. In conclusion, coffee drinking may be associated with a decreased risk of dementia/AD.

What is the number one food to fight inflammation? ›

green leafy vegetables, such as spinach, kale, and collards. nuts like almonds and walnuts. fatty fish like salmon, mackerel, tuna, and sardines. fruits such as strawberries, blueberries, cherries, and oranges.

Berries. Berries pack a double dose of anti-inflammatory properties. All fruits are high in antioxidants, which can help fight inflammation. Additionally, foods like blueberries, raspberries, strawberries and blackberries contain anthocyanins, which reduce inflammation.

Cherries. Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which decrease inflammation ( 83 , 84 , 85 , 86 ).

For better mental health- These compounds, found almost exclusively in berries, are known to cross the blood-brain barrier and locate themselves in learning and memory centers in the brain, thus maintaining the mental health.

Berries are high in flavonoid compounds called anthocyanins, which increase blood flow to the brain. Flavonoids may also support memory and learning: A 2019 study in 40 younger adults found that drinking a mixed berry smoothie helped boost accuracy and response times on various tests over a 6-hour period.

Fiber helps protect us against some diseases such as cancer. Berries provide us with a source of energy in the form of carbohydrates. Carbohydrates are needed for energy to work and play and should be part of a healthy meal or snack.

Which Berry is Most Nutritious? They're all healthy choices, but the “best” distinction may well go to black raspberries, says dietitian Kathleen Johnson. A raspberry cousin with a deeper color, they provide very high antioxidant levels along with fiber and relatively little natural sugar.

Green tea is an excellent beverage to support your brain. Its caffeine content boosts alertness, its antioxidants protect the brain, and L-theanine helps you relax.

Berries including raspberries, strawberries and even blackberries are all a good source of vitamin C which can help in combating stress to a great extent. Low levels of zinc have been linked to both anxiety and depression.

Blueberries

When we're anxious and stressed, our bodies crave vitamin C to help repair and protect our cells, and blueberries are packed full of it. Small but mighty, blueberries are bursting with antioxidants and vitamin C which have been shown to provide anxiety relief.

Can blueberries reverse memory loss? ›

Daily portions of blueberries can reverse memory loss, research has found. Scientists claim this may be due to the high level of antioxidants, called flavanoids, found in the fruit. These help fight disease and have been shown to stimulate regeneration within brain cells.

The Anti-Aging Benefits of Berries. Of all the luscious, healthy fruits in season now, fresh berries may be the cream of the crop. They are top sources of vitamins, minerals, and disease-fighting nutrients that can help reduce the risk of several age-related conditions.

Berries are full of antioxidants that can help defend cells. This benefit can protect against cancer, heart disease, arthritis, etc. As discussed in our previous superfood blogs, fiber is an important nutrient most people do not eat sufficiently in their diet.

Berries contain high levels of important cell-protecting nutrients called Phytochemicals. These chemicals help strengthen your cell walls, which aides in the prevention of damage that causes symptoms of aging. More importantly phytochemicals are thought to help lower the risk of some cancers.

Berries of all kinds, such as blueberries, strawberries, raspberries, and blackberries, are an excellent way to start the morning. They are low in calories, high in fiber, and contain disease-fighting antioxidants.