Eating berries slows cognitive decline.

Strawberries, blueberries, and grapes are rich in nutrients and contain antioxidants that are good for the brain and may slow age-related cognitive decline.

According to a 2012 study by Harvard Medical School in the US, involving over 16,000 women aged 70 and older, those who ate about two servings of strawberries or one serving of blueberries per week (each serving approximately 28g) experienced less cognitive decline over time compared to those who did not. Those who ate the most berries delayed cognitive decline by about 2.5 years.

Eating berries helps improve mental clarity thanks to flavonoids—plant metabolites, and anthocyanidins—which possess strong antioxidant properties. These compounds can cross the blood-brain barrier and reach brain regions responsible for learning and memory.

Researchers concluded that higher levels of anthocyanidins and total flavonoids absorbed from strawberries and blueberries slowed the rate of cognitive decline. Older adults who ate more berries and absorbed more flavonoids also experienced reduced cognitive decline.

Berries include strawberries, blueberries, and raspberries. Photo: Freepik — Berries include strawberries, blueberries, and raspberries. Photo: *Freepik*

In 2022, scientists at Rush University in the US conducted a study on 575 people, showing that pelargonidin, a compound abundant in strawberries, helps those who eat them experience fewer neuronal fiber disorders in the brain.

The anti-inflammatory properties of pelargonidin reduce overall neuroinflammation, keeping tau proteins in the brain from improperly folding, thus improving the transport of nutrients from one part to another of brain neurons, helping to prevent Alzheimer's disease. Abnormal changes in tau proteins in the brain are one of the characteristic signs of Alzheimer's disease.

According to the study's authors, eating about half a cup of strawberries daily, whether mixed with yogurt or made into a smoothie, can benefit the brain and reduce the risk of Alzheimer's disease.

Strawberries and other berries also provide daily hydration, helping to maintain better moisture levels in the body's organs, preventing dehydration, and benefiting memory. According to a 2017 study by Yale School of Medicine in the US, dehydration can lead to acute declines in mental function, including visual memory, working memory, and executive brain function.

Eating blueberries may reduce depression, anxiety, and stress associated with oxidative stress. According to a 2017 study by Erzurum University of Technology in Türkiye and several other institutions, blueberries are rich in brain-boosting antioxidants called flavonoids. These compounds possess strong antioxidant properties that protect the thin membranes surrounding brain cells from oxidative stress, which can lead to anxiety and depression.

Mai Cat (According to Everyday Health )

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