Would you like to stay sharp as you grow older? Almost everyone would. Memory lapses can be extremely frustrating as well as embarrassing, particularly when they start to become more frequent. Experts recently concluded there is no single “magic bullet” that can ward off dementia. However, a diet rich in flavonoids through foods like tea or berries appears to reduce the chance of dementia.
Flavonoids Deter Dementia:
Flavanoid-rich foods appear to be good for the brain, according toa study of almost 122,000 participants in the UK Biobank (JAMA Network Open, Sept. 18, 2024). These volunteers from 40 to 70 years of age were recruited between 2006 and 2010. At that time, they answered detailed questions about their dietary habits.
For over nine years, the researchers kept track of who had been diagnosed with dementia. In addition, they calculated how genetics, blood pressure and depression affected the risk as well as the amount of flavonoids in the diet. The highest levels of flavonoids were found in the diets of people consuming two of the following daily: 5 cups of tea, 1 glass of red wine or half a serving of berries. The people who consumed the most such flavonoid-rich foods were at substantially lower risk for developing dementia. Foods full of anthocyanins (red, blue or purple pigments) were especially helpful. People at highest risk for dementia benefited the most from eating berries and drinking tea.
Berries for Brain Power:
Scientists have long suspected that the blue, red or purple compounds called anthocyanins might be helpful ( Journal of Human Nutrition and Dietetics, June 2017). Many berries are full of anthocyanins. Can they help maintain cognitive capacity?
Q. I read your article on the brain benefits of smoothies. You emphasized blueberries, but you cited a study that suggests strawberries are just as effective. I wonder about blackberries as well, since the active “ingredient” is often the pigment. Should I stick with blueberries, or can I eat any of the above for better brain function? What about raspberries?
A. The anthocyanins that give berries their bright red and purple colors are powerful antioxidants. In laboratory tests, blueberries, cranberries, blackberries and strawberries all scored highly. There is reason to believe that regular consumption of such berries might “protect against age-related deficits in cognitive and motor function” (Gerontology, Oct. 2012). In the laboratory, blueberry extract helps aging human brain cells thrive (Molecules, Sep. 20, 2022).
Older adults are not the only ones who may benefit from berry consumption. One study found, for example, that wild blueberry powder helped schoolchildren perform better on cognitive tests (European Journal of Nutrition, Sep. 2016).
The Nurses Health Study Endorses Berries:
You are correct that strawberries seem to have similar benefits. A large cohort study, the Nurses Health Study, found that women who eat more blueberries and strawberries maintain more cognitive function as they age (Annals of Neurology, July 2012). The Nurses Health Study has followed more than 120,000 women since 1976. Those participating in the cognitive tests every other year were at least 70 years old. The investigators report that eating berries on a regular basis slows cognitive decline by the equivalent of up to two and a half years.
A different analysis of data from the Nurses Health Study shows that women who eat more flavonoids (including anthocyanins) age more successfully (American Journal of Clinical Nutrition, Dec. 2014). These women were eating more oranges, onions and apples as well as more berries.
Research in Mice:
No one knows exactly how berries might contribute to healthier brain aging. Research in mice suggests that anthocyanins protect the microglia from stress (Journal of Agricultural and Food Chemistry, June 26, 2013). The scientists also tested the chemical components of blueberry extract independently. To their surprise, they found that lower doses of blueberry extract are effective. They conclude that compounds in blueberries must be acting synergistically.
In addition, another study found that supplementing lab rats’ diets with blackberry extract helped offset some of the effects of high-fat chow (Food & Function, Jan. 2016). However, not all of the consequences of blackberry extract consumption were beneficial.
What About Raspberries?
There is less research on raspberries compared to blueberries. Nonetheless, raspberries also contain high levels of anthocyanins (Journal of Agricultural and Food Chemistry, April 14, 2010). Research in rats shows that aging rats eating raspberries have better balance and less decline in motor skills (Food & Function, Dec. 13, 2017). In summary, adding raspberries to your mix of other berries should be beneficial as well as delicious.
