Consuming Berries Can Prevent Memory Loss and Cognitive Decline

Cognitive decline, the unnatural loss of memory and ability to think clearly as we age is rapidly approaching epidemic proportions. Poor diet and lifestyle choices have taken a toll after we subject our body to years and decades of abuse from sugar, hydrogenated fats, pollution and lack of physical activity. Eventually the brain succumbs to the continual assault, as the chemical and electrical connections that define our personality and very being are eroded and amyloid protein tangles that are normally cleared begin to snuff out our identity.

Researchers have postulated for years that fruits such as strawberries, blueberries and blackberries provide support for an aging brain, and new research published in the Journal of Agricultural and Food Chemistryexplains how a variety of berry fruits have beneficial effects on the brain and may help prevent age-related memory loss and other changes. Including one to two servings each day of these delicious fruits may just help restore optimal memory function and prevent cognitive decline.

Berries Boost Brain Health by Providing Potent Antioxidant Support

Researchers have long postulated that berry fruits have a beneficial effect on the brain, and set to analyze the strength of the evidence as they extensively reviewed cellular, animal and human studies on the topic. Lead research authority, Dr. Barbara Shukitt-Hale of the USDA Agricultural Research Service at Tufts University indicated that berriespossess “neuro-available, neuro-active phytochemicals that offer antioxidant, anti-inflammatory and direct effects on the brain.”

The research team performed an extensive analysis of prior studies that reviewed cellular, animal and human bodies of work to judge the evidence for potential benefits afforded by berry consumption in older adults. The review revealed that eating a wide variety of different colored berries can boost brain health by helping multiple metabolic systems in the body.

The scientists determined that berry fruits contain very high levels of antioxidants that protect the delicate brain structure from the damaging oxidative effects of free radicals. The brain is among the most metabolically active organs in the body and generates large quantities of free radicals as a result. Our natural capacity to produce antioxidants is quickly overcome and berries provide a critical supply to maintain healthy cellular function.

Eat Several Servings of Berries Daily to Lower Systemic Inflammation

Further, researchers found that berry fruits alter the way neurons communicate through a sophisticated array of chemical transmitters and electrical signals. Berry consumption affects changes in brain signaling to inhibit inflammation contributing to neuronal damage. This action results in improvements to both motor control and levels of cognition, memory and thought.

The research team concluded “berry fruits mediate signaling pathways involved in inflammation and cell survival in addition to enhancing neuroplasticity, neurotransmission, and calcium buffering, all of which lead to attenuation of age- and pathology-related deficits in behavior.” Each variety of berry is packed with a wide assortment of potent phytonutrients, all with independent action on the aging brain. Be sure to eat several servings of berries daily, including many different colors to improve brain health, memory and cognition.

Foods for your Memory

It’s common to worry about losing your memory. Aging naturally
means losing brain cells, but research has shown that eating certain
foods can help improve memory.
Chances are, you’re already eating
some foods that are helping to improve your memory. Vegetables, fruits
and whole grains are all components of a healthful diet, and they
have the added benefit of helping to prevent memory loss. However,
there are several very specific foods that are especially helpful in
this area. Here are four suggested snacks to add to your diet – some
of which may surprise you:

Sardines.
Full of polyunsaturated fats, sardines have been shown to improve
memory quickly. One study found that people with the highest levels of
omega-3 fats in their diets were much less likely to be diagnosed with
dementia than others. Sardines are packed with omega-3 oils, which
reduce inflammation of the cells that bring about memory decline. Other
fatty fish such as salmon, halibut, herring and trout can have the
same effect. Try to eat at least three servings of fish per week.

Blueberries.
Packed with antioxidants, blueberries can do a lot to protect the
brain. They contain anthocyanin, a phytochemical which boosts memory.
The antioxidants in the berries can slow the aging process by delaying
the oxidation process and fighting free radicals, which have been
linked with memory loss problems. Blueberries are also a great source
of flavonoids, natural compounds that can enhance spatial memory and
learning.

Coffee.
Some of us need that caffeine jolt in the morning to jump-start the
day, and it turns out that coffee also has long-term benefits for
memory, especially for women. One study discovered that women ages 65
and older who drank three cups of coffee per day had 33 percent less
decline in memory over a four-year period than women who drank one cup
of coffee or less per day. Coffee also increases activity in parts of
the brain responsible for memory, which leads to excellent short-term
benefits.

Spinach. Full
of folic acid, which has been shown to protect against Alzheimer’s
disease, spinach also contains many antioxidants and other compounds
that serve to protect brain cells from damage. Studies have shown that
eating folic-rich foods is linked with quicker information processing
and memory recall. Eating as little as half a cup of cooked spinach
per day gives you two-thirds of the suggested daily folic acid goal.