Why berries are good for the brain?

The Human Nutrition Research Center on Aging at Tufts University has reviewed the studies and found that berry fruits protect brain cells from damage and prevent inflammation.

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Developing Alzheimer's disease (AD) or some other form of dementia is a very real concern for older adults. The potential loss of dignity, identity, and independence is a frightening thought. There is good news on the nutrition front, however. Berries may provide protection against Alzheimer's as well as age-related memory loss and other types of cognitive decline.

Marshall G. Miller and Barbara Shukitt-Hale, researchers with the Human Nutrition Research Center on Aging at Tufts University, reviewed cellular, animal, and human studies on berry fruits and the aging brain and found strong evidence that blueberries, blackberries, strawberries, and other berry fruits have beneficial effects.

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They found that berry fruits protect the brain in several ways. They contain high amounts of antioxidants that protect cells from damage. Berry fruits also change the way that neurons in the brain communicate, and this may prevent inflammation in the brain that can damage neurons. Components in berries also improve cognition and motor control.

With people living longer today and the first of the baby boomers having reached the age of 65, there are increasing concerns about the toll that AD and other types of mental decline will have on individuals, their families, and the cost of health care. An estimated 5.4 million people (or one in eight) have AD at an estimated cost of $183 million annually.

Plant foods, including fruits and vegetables, are the primary source of antioxidants and anti-inflammatory compounds. Berry fruits contain high amounts of phenolic compounds, particularly anthocyanins, potent antioxidant and anti-inflammatory chemicals that give berries their bright red, blue, and purple colors. Berry fruits also contain a wide variety of other antioxidants, but their role in brain health is poorly understood. Other berry fruits include raspberries, huckleberries, cranberries, wineberries, bilberries, mulberries, grapes, and currants.

More research is needed to fully understand how the wide variety of phytochemicals found in berry fruits work. Whether there is a single component that is responsible for the benefits of berries or whether there are many phytochemicals that work together to provide benefits is unknown. It is also unknown if there are critical periods in the lifecycle during which increasing the intake of berries can prevent, or possibly reverse, the negative effects of aging on the brain.

In the meantime, eat more berries.

The study was published in the Journal of Agricultural and Food Chemistry.

This article originally appeared on TheDoctorWillSeeYouNow.com, an Atlantic partner site.

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Beth Fontenot is a registered dietitian and a licensed dietitian/nutritionist. She serves on the Louisiana Board of Examiners in Dietetics and Nutrition and writes for TheDoctorWillSeeYouNow.com.

If you’re not already incorporating blueberries into your diet on a regular basis, their brain health-boosting benefits may motivate you to start. Long considered as a kind of “superfood”, blueberries equal brain health. Their brain-boosting power comes from their high concentration of antioxidants, which help to balance the number of free radicals in the body to counteract oxidative stress and support a healthy, well-functioning immune system.

Oxidative stress has been shown to quicken the aging process of your brain and negatively affect brain function. If the balance of free radicals, which are created during the process of oxidation, exceeds the number of antioxidants, there can be negative impacts on the body’s proteins, DNA and fatty tissues. The antioxidants in blueberries have been found to slow memory impairments and motor coordination that are typically associated with this aging process.

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Scientists have found that healthy older adults who consumed concentrated blueberry juice every day showed a significant increase in brain activity, blood flow and even memory compared to the placebo group after just a few weeks. The antioxidants, particularly the flavonoids, in blueberries have also been shown to promote these effects, as well as offer other brain health benefits including:

Lowering dementia risk
Reducing effects of Alzheimer’s
Preventing age-related memory loss
Boosting brain cells
Increasing concentration and focus
Improving mental health

Blueberries are also low in calories and sugar. Ounce for ounce, blueberries have about one third the calories of other fruits such as bananas, with about 20% less sugar. They are one of the most nutrient-dense berries and are very rich in fiber, vitamin C, vitamin K, and manganese. Blueberries are loaded with water which makes them hydrating as well. Each blueberry contains about 85% water.

Fresh or Frozen?

When it comes to the debate between choosing fresh or frozen blueberries, the answer is… BOTH! Whether consumed fresh, frozen, canned or as an extract, blueberries offer countless health benefits. In fact, frozen blueberries – especially when they’re frozen at the point of harvest – are just as nutritious as fresh blueberries. Just be sure to check the labels closely, and make sure there’s no added sugar.

Tips for Purchasing Blueberries

To save on cost, buy fresh blueberries when they’re in season and the price is low. You can then freeze them to enjoy later.
Blend blueberries into smoothies, add them to Greek yogurt, use them in our gluten-free cobbler, or simply enjoy them fresh, straight out of the bag.

Blueberries won’t necessarily solve cognition problems or make us instantly smarter. That said, every little bit (and berry) helps. Before making any significant changes to your diet, talk to your healthcare provider or registered dietician.

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Which fruit is best for brain?

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.