A new study shows strawberries and blueberries are brain food for elderly people. Aside from being part of a healthy diet, research suggests that nutrient rich berries can slow the rate of mental decline often associated with aging.
The results
The study results suggest that cognitive aging could be delayed by up to 2.5 years in elderly who consume greater amounts berries.
Berries contain flavonoids; a compound found in plants that has powerful antioxidant and anti-inflammatory properties. Experts believe that stress and inflammation contribute to cognitive impairment and that increasing consumption of flavonoids could slow the harmful effects of stress and inflammation.
An aging population
According to the 2010 U.S. Census, elderly Americans increased by 15% between 2000 and 2010, faster than the total U.S. population.
“As the U.S. population ages, understanding the health issues facing this group becomes increasingly important,” said Dr. Elizabeth Devore with Brigham and Women’s Hospital and Harvard Medical School in Boston, Mass. “Our study examined whether greater intake of berries could slow rates of cognitive decline.”
Adding berries to your diet
James Joseph, PhD, director of the Neuroscience Lab at the United States Department of Agriculture Human Nutrition Research Center on Aging at Tufts University, Boston suggests eating two to three types of fresh, frozen or dehydrated berries each day. Incorporate the benefits of berries into your daily diet with the following suggestions:
Strawberries contain more vitamin C in a one-cup serving than one orange, and are particularly high in folic acid.
How to serve: Top with Cool Whip Lite for a low-calorie dessert or dip in melted low-fat brie cheese.
Blueberries contain 20 types of anthocyanin – antioxidants that give berries their blue-violet and red colors. Other berries contain only three to four.
How to serve: Toss a handful on cereals and yogurt, blend into smoothies or put on a bagel with cream cheese.
Blackberries, Raspberries, Boysenberries each contains 8 g of fiber in one cup, one-third the daily recommended amount (25 g).
How to serve: Blend them with 100-percent fruit juice and heat to make a sauce for lean meats, like fish and chicken.
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