Fruit is a guilt free sweet treat packed with nutrients. But did you know that many fruits contain brain boosting vitamins and antioxidants that can improve cognition, memory, concentration, and mood? Let’s take a look at 10 Super Foods to supplement your diet for a healthy brain.
So, Which Fruit is Best for the Brain?
- Blueberries
- Avocado
- Strawberries
- Oranges
- Cherries
- Pomegranate
- Grapes
- Kiwi
- Banana
- Blackberries
Blueberries
One of the main culprits behind cognitive decline as we age is oxidative stress. Adding more healthy antioxidants to your diet can help alleviate this stress, which in turn may protect against and reduce cognitive decline. Blueberries are a powerful source of antioxidants and studies suggest that adding more blueberries into your diet can protect against degenerative diseases as we age (1).
Avocado
Firstly, yes avocado is a fruit, and not a vegetable. But avocado is also well known as one of the healthiest foods for your brain. Avocado is packed with healthy brain fats which can increase blood flow to your brain. If you’re not already adding this superfood into your regular meal plan, we highly recommend it (2).
Strawberries
Scientific evidence suggests that adding strawberries into your diet can have strong beneficial effects for the brain. It has also been suggested that strawberries may help combat age related memory loss. The reason strawberries are proving to be so beneficial when it comes to brain health is because they are packed with ultra healthy antioxidants. These antioxidants protect cells from damage, and can help reduce inflammation, which is all great for your brain (3).
Oranges
Everyone knows oranges are a great source of Vitamin C, but recent research suggests that the flavonoids in oranges may actually increase cognition and memory too. One study found that adding a small amount of orange juice to your diet over 8 weeks improve cognitive function. Be wary of fruit juices though, as many of them are loaded with sugar (which is actually harmful for the brain) (4).
Cherries
Phytochemicals have been linked to improved cognition in older adults. One great source of phytochemicals is cherries. One study found that tart cherry supplementation reduced age related inflammation, and improved areas of the brain associated with memory. This suggests that adding cherries to your diet can help promote a healthy brain as we age (5).
Pomegranates
Many recent studies have been showing cognitive and memory benefits of polyphenols which is found in pomegranates. One study found that after 4 weeks of drinking pomegranate juice participants had increased verbal memory scores, in addition to increased brain activity. This shows how adding a little pomegranate to your diet may give your brain a little boost (6).
Grapes
In addition to having an abundance of powerful antioxidants that help protect the brain during age related cognitive decline, grapes also have been shown to improve attention, memory, and language abilities. One study had participants take a grape supplement over 12 weeks and found that they showed significant increases in cognitive functions (7).
Kiwi
Kiwi is rich in a number of healthy nutrients and brain protecting antioxidants, but it also a good source of folic acid. Folic acid is vital for a properly functioning nervous system. There is growing evidence that folic acid is also important for mood and cognitive function. Low folate levels have even been linked to brain impairment in older adults. This suggests that increasing folic acid intake with natural fruits such as kiwis may be beneficial for long term cognitive functioning (8).
Bananas
Bananas are loaded with fiber, antioxidants, and of course—potassium. Potassium is important for keeping your brain and nerves functioning normally. In fact, potassium deficiency can have devastating effects on your overall health, so may want to add it to your diet regardless of its brain boosting potential (9).
Blackberries
Blackberries contain antioxidants that alter how brain neurons communicate and protect the brain from inflammation. Inflammation in older adults is associated with a motor issues and other cognitive issues, which suggests that a diet rich in blackberries can help reduce age related cognitive decline (10).
In summary there is a wide variety of fruits that are loaded with healthy brain protecting and cognition boosting nutrients. By reaching for a brain boosting fruit snack the next time you’re craving something sweet, you may improve your brain health. Everyone can benefit from a healthier brain. Whether you’re a student studying for exams, a growing teenager, or an aging adult trying to stay mentally sharp. Fruit is delicious and healthy!