Just as a person eats, so does their brain "live." Experts believe that proper nutrition slows down the natural aging process of the brain and reduces the risk of memory and cognitive impairment with age. According to neurologist, Doctor of Medical Sciences Kelliann Niotis, a diet is a reliable means of preserving cognitive functions and quality of life in the long term.
Why specifically berries?
Regardless of the type, berries are extremely beneficial for the brain. Their bright red, blue, and purple hues indicate their richness in flavonoids - powerful antioxidant plant pigments. These compounds reduce inflammation and strengthen the connection between neurons (brain cells). In particular, flavonoids called anthocyanins have a neuroprotective effect - that is, they "support" brain tissue.
At the same time, berries are quite rich in vitamin C. According to Doctor of Medical Sciences Ella Akkerman, vitamin C protects the brain from oxidative stress, which helps reduce the risk of Alzheimer's-related beta-amyloid protein accumulation. For example, 1 cup of strawberries contains approximately 89 mg of vitamin C - this is close to the daily norm. Raspberries and blackberries also provide a slightly less, but noticeable share - about 39% and 45% of the daily norm per glass, respectively.
"I eat blueberries every day" - doctor's advice
Doctor of Medical Sciences Jean-Raphael Schneider pays special attention to blueberries: "The only product I try to eat every day is blueberries." The reason is that the anti-inflammatory flavonoids in it stimulate healthy aging. A number of studies have shown that these substances improve memory and slow down cognitive decline over time.
For example, in a test involving adults aged 50-65 with slightly reduced thinking ability, the group that consumed blueberry powder daily for 12 weeks (equivalent to half a cup of fresh blueberries) showed better memory tests compared to those who took placebo.
Through cardiovascular health - benefit to the brain
Regular consumption of berries is associated with improved metabolic indicators such as body weight, blood pressure, cholesterol, triglyceride, and insulin levels. These factors have a direct impact on brain health: metabolic syndrome is closely related to impaired indicators of brain size and gray matter contraction, memory, processing speed, and performance functions.
How to enter?
- For breakfast: add a handful of strawberries/blueberries to yogurt or oats.
- In the form of a snack: turn frozen fruits into a smoothie - antioxidants will be preserved.
- For dessert: reduce the amount of sugar and make berry cottage cheese or chia-pudding.
- Note: juices and decoctions may contain a lot of extra sugar - whole fruit is preferable.
Conclusion
There is no "magic" rejuvenating food, but berries are a proven helper in combating oxidative stress and inflammation. Adding one or two servings of berries to your daily diet is a small but important step towards preserving memory, attention, and overall brain health.
Note: general recommendation. Consult your doctor for an individual diet or treatment.
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