Living a Berry Good Life
Dietary advice extolling the health benefits of fruits and vegetables has been around for decades. However, only in recent years have scientists begun to unravel the complexities and particulars of which plant foods and plant compounds target specific human health issues. Through this research, berries have emerged to be among the most potent and effective plant foods against a number of human health problems.
Berries are said to have some of the highest concentrations of beneficial plant compounds among all plant foods, ranking them as one of the top sources of health-promoting phytochemicals. In particular, some of these compact powerhouses contain disease-fighting compounds that counter the effects of aging on the brain, boosting learning and memory and reducing the risk of cognitive decline. Blueberries, blackberries, strawberries and raspberries are rich in essential nutrients such as calcium, folate, vitamin C, vitamin K, magnesium and fiber. But the key compounds that make these four berries so effective at promoting brain health are anthocyanins.
The Power of Anthocyanins
Found in berries and other foods with red, blue, purple, and deep violet hues, anthocyanins are flavonoids, which are plant-based chemicals that protect plants from stressors such as insects, diseases, ultraviolet light, and extreme temperatures. Scientists believe that the protective effect flavonoids confer to plants also occurs in humans who consume berries, shielding cells, tissues and organs from the adverse effects of aging and inflammation.
Accordingly, research suggests that anthocyanins are anti-inflammatory and repair cell damage, protect against cancer, reduce the risk of diabetes and cross the blood-brain barrier to protect brain cells from the degenerative effects of aging. According to some research, people who regularly consume berries containing high levels of flavonoids are 40% less likely to develop Alzheimer’s and other dementias. Other studies indicate that seniors who ate blueberries and strawberries for several months experienced improved memory function. And additional findings suggest that consistent blueberry consumption slows cognitive decline in middle-aged individuals and in people over 70.
Beyond Brain Health
Besides their anti-aging and anti-neurodegenerative properties, each of these berries has been shown to be protective against other ailments:
- Blueberries – DNA damage, cancer, diabetes, inflammation, vascular disease, bone loss and vision problems
- Blackberries – heart disease, stroke, aging, DNA damage, cancer, oral health issues and weight gain
- Strawberries – metabolic syndrome, prediabetes, diabetes, obesity, heart disease and hypertension
- Raspberries – inflammation, metabolic syndrome, prediabetes, obesity and gut problems
From the moment people wake up, every activity of every day requires a healthy brain. Regular consumption of berries may ensure that aging adults continue to engage in routine daily activities and perhaps engage in new activities, which allows them to live their best life every day. Seniors’ consumption of berries can be increased by adding them to hot or cold cereals, breads and other baked goods, salads, yogurt, smoothies and desserts or by serving them on their own as snacks.