Berries are one of the most healthy, nutritional foods we have.
They are rich in vitamins, minerals, dietary fibres and many other plant-based benefiting compounds. In this article, we will discuss the benefits of berries, which include boosting brain health.
In case a person has difficulty in memorising and learning things, there are several reasons for it. It may occur due to lack of sleep, sedentary lifestyle, any medical condition or other lifestyle and environmental factors. It is well proven that our diet, eating pattern and food choices also play a critical role in keeping our brain healthy.
The prevalence of dementia, Alzheimer’s disease and other neurological degenerative diseases are increasing every year. Studies have shown that consuming a diet rich in foods which are particularly good for our brain health, can reduce the rate of developing such disorders.
High in antioxidants and other nutrients, berries top the list of brain-boosting foods. Presence of antioxidants and flavonoids in berries enables them to fight free radicals which may harm our healthy brain cells. Berries like blueberries, cherries and blackberries contain plant pigment called anthocyanin which has been shown to improve neurocognitive function and prevent age-related memory loss. As we tend to grow older, the ability of our brain cells to transmit signals effectively decreases, which adversely affects our cognitive functioning. Berries improve the communication between our cells, prevents oxidative stress and inflammation, all of which work together in keeping our brain healthy and boost our cognitive functioning.
A study was conducted in 2011 in which blueberry juice was given to the elderly for 12 weeks. At the end of the study, there were certain observations like improved blood glucose levels, decreased risk of dementia, reduced inflammation and enhanced memory signalling.
Similarly, dietary intake of berries concerning cognitive functioning was studied by Devore E. et al in 2013. 61 women were asked to perform several cognitive tests as part of the study.
Results found that a high intake of strawberries and blueberries are associated with low rates of cognitive decline.
Berries also contain polyphenols which prevent the accumulation of toxins in our brain. They stimulate brain cells to perform better resulting in enhanced memory, coordination and balance.
Hence, including berries in our diet makes our brain sharp, improves memory and alertness. Inflammation in the brain can also damage our healthy cells. Berries possess powerful anti-inflammatory properties, they protect brain cells from getting mutilated, causing improved gross and motor functioning. Berries come with the benefits of nutrients like vitamin C, dietary fibre, antioxidants, manganese, vitamin K, vitamin A, copper and folic acid. Therefore, if you are looking to have a sharp memory and amplify brain functioning, then choose berries.
REFERENCES
Krikorian. Robert, D.Shilder, Marcelle, et. al, (2010), Blueberry Supplementation Improves Memory in Older Adults, J Agric Food Chem. Referred from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2850944/
E.Devore, Elizabeth. Hee Kang. Jae, et. al, (2012),Dietary intake of berries and flavonoids in relation to cognitive decline. HHS Public Access. Referred from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3582325/