Berries – Brain Health Superstars

Midlife, diet, and brain health are intimately connected. Stress and inflammation are known root causes of aging and risk factors for neurodegenerative diseases, which means that an anti-inflammatory diet is a crucial part of healthy aging.

Berries, though small, are nutrition superstars that play a powerful role in supporting your brain health. Read on to learn about how berries can improve your brain health and get some delicious brain-boosting recipes.

The Link Between Berries and Brain Health

Both human and animal studies have found clear evidence that berries support brain health. Berries are rich in chemical compounds that reduce inflammation and combat free radicals—unstable atoms that damage cells and contribute to illness and aging.

Inflammation and free radicals are also key factors in neurodegenerative conditions such as dementia, Alzheimer’s, and Parkinson’s.

Berries can also help with memory loss associated with aging.

The compounds in berries (including blueberries, strawberries, raspberries and more) were able to cross the blood-brain barrier and decrease the risk of free radical damage to the vulnerable tissues of the brain. The compounds in berries also may improve the chemical messaging system throughout our brain and nervous system.

Regular consumption of berries has been linked to reduced mental decline over time. Another study found that supplementation with berry powders improved cognitive function, motor performance, and learning and memory.

How Do Berries Improve Brain Health?

Those vibrant reds, blues, purples are made by compounds like anthocyanin, vitamin C, and quercetin which are also potent antioxidants.

Antioxidants protect against the damage caused by free radicals—molecules that are a normal byproduct of your body’s metabolism but lead to changes called oxidative stress.

Oxidative stress has been associated with the degeneration of brain tissue and is a known root cause of neurodegenerative diseases. By consuming antioxidants from berries, you can help protect your brain and decrease overall inflammation in your body.

Berries may also improve communication between brain cells and neural pathways, further reducing inflammation in the brain.

Bonus Benefits for Cardiovascular Health

Beyond brain health, berries can also help support your overall wellness. The anti-inflammatory effect of berries in the brain is mirrored in the cardiovascular system.

The drop in estrogen during menopause impacts the health of your arteries, making you more susceptible to cardiovascular disease. The anti-inflammatory effect of berries can help to mitigate these risks, and has also been shown to reduce blood pressure and improve the health of your arteries.

The Best Berries for Brain Health

While it appears that a wide array of berries can provide health benefits, there are several that stand out and are easy to find at the grocery store and farmer’s markets:

• Blueberries. High in anthocyanins and flavanols, blueberries have a long list of health benefits, including reduction of oxidative stress, decreasing inflammation, and improving vascular health. Blueberries have also been shown to stimulate higher production of glutathione, a master antioxidant in the body that reduces the production of free radicals in cells.
• Strawberries. Filled with antioxidants and vitamin C, strawberries may inhibit an inflammatory molecule (COX-2), therefore lowering overall inflammation in the body. Strawberries have also been shown to protect cells against free radicals and improve cognitive function.
• Blackberries. Blackberries are high in antioxidants as well as folate and vitamin C. They may support healthy cholesterol levels, slow the aging process, improve motor skills and cognitive function, and improve blood circulation.

Should You Purchase Organic Berries?

Conventional berries tend to be sprayed heavily with pesticides. When available, it’s ideal to purchase organic.

However, the benefit of eating berries outweighs the risks even if you’re not able to purchase organic. If cost or in-season availability is an issue, remember to look at frozen options. Produce is now flash-frozen onsite, preserving much of the nutrients.

How Many Servings of Berries Should You Eat for Brain Health?

Research suggests that two or more servings of berries per week (at least 2 cups). Include ½ cup of berries in your meals every day, rotating the types of berries, to reach the goal and provide your body with a variety of antioxidants.

Include More Berries in Your Daily Diet

Berries make a lovely side dish or snack on their own. However, if you want to spice up your berry intake, try these strategies for adding it to your meal rotation:

• Add to oatmeal to increase fiber and flavor.
• Add to a smoothie for a healthy on-the-go breakfast. We like low-sugar recipes that also incorporate vitamin-rich leafy greens and brain-enhancing avocado.
• Defrost frozen berries in the microwave or stovetop and eat over plain Greek yogurt or plain kefir for a sweet treat that also incorporates protein and probiotics into your diet.
• Add to water to brighten up your hydration and help you transition from less healthy beverages like soda, sports drinks, sweetened iced tea, and fruit juice.
• Add to salads for a spring treat. One of our favorite recipes combines spinach, strawberries, walnuts, and feta.

If you aren’t already eating berries, it’s time to start. Adding the brain-boosting benefit of berries is a simple strategy you can put into practice now.