Recent scientific research has once again proven that maintaining a healthy brain is closely linked to proper nutrition. Studies show that the foods included in one’s diet affect not only overall health but also the rate at which the brain ages. A balanced diet helps preserve cognitive abilities for a longer period and reduces the risk of memory decline with age, reports Eatingwell.
Dr. Kellyann Niotis, MD, emphasizes that diet is not merely about weight control but “a means to preserve long-term brain function.”
Berries — a natural power source for the brain
Neurologists agree that all types of berries (strawberries, raspberries, blueberries, blackberries, etc.) are beneficial for the brain. Their bright red, blue, and purple colors indicate a high concentration of flavonoids — natural antioxidants. According to Dr. Niotis, “Flavonoids reduce inflammation, improve communication between brain cells, and actively support mental performance.” In particular, a group of flavonoids known as anthocyanins has neuroprotective properties that help protect the brain.
Berries are also rich in vitamin C. As Dr. Ella Ackerman notes, this vitamin protects the brain from oxidative stress and prevents the buildup of harmful proteins that may lead to Alzheimer’s disease.
Useful facts and scientific numbers
For example, just one cup of strawberries contains 89 milligrams of vitamin C — almost 100% of the daily requirement. While raspberries and blackberries contain slightly less, they still provide more than half of the daily recommended intake. Dr. Jean-Raphael Schneider recommends eating blueberries daily. He explains that their anti-inflammatory flavonoids slow down brain aging and improve memory. “Studies show that people who consume blueberries perform better in memory tests,” he says.
What did research show?
In a study involving adults aged 50–65, participants who consumed half a cup of blueberry powder daily for 12 weeks performed better in memory tests compared to those who received a placebo. Furthermore, berries benefit the cardiovascular system: they help regulate body weight, cholesterol, blood pressure, and insulin levels. Therefore, neurologists emphasize that a healthy heart means a healthy brain.
Scientists’ recommendations
Although no “magic food” can turn back time, experts recommend adding berries to the daily diet to protect the brain from aging. They are rich in antioxidants, fight inflammation, and support long-term cognitive function. Thus, eating blueberries, strawberries, or raspberries daily or several times a week can be a simple yet powerful habit for maintaining brain health.
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