Berries on the Brain
Antioxidant-rich berries could stave off age-related decline in
memory and learning
BERRIES BRIGHT, SWEET FLAVOR earns them star
status in summer desserts like shortcakes, parfaits and fruit
salads. As an added bonus, recent research suggests that consuming
antioxidant-rich varieties including strawberries, blueberries and
açai berries can help stave off-or even
reverse-age-related mental decline.
The pigments that give berries their red color have been
credited with boosting vision, lowering blood pressure and even
inhibiting the growth of cancerous tumors. Now scientists at the
Human Nutrition Research Center on Aging, part of the USDA
Agricultural
Research Service (ARS), have linked berries' antioxidant powers to
a sharper brain.
We all have naturally occurring "housekeeper" cells that remove
chemical debris that can interfere with cognitive function. (If
your brain were a kitchen, these cells would be the automatic
roomcleaning devices that automatically mop up the spills that lead
to a sticky floor.) But as brains age, "housekeeper" cells begin to
neglect their duties-and can go haywire, like a robot gone rogue,
and damage healthy brain cells, leaving us susceptible to
age-related mental decline and memory loss.
The antioxidants in berries help restore the housekeeping
process, researchers say, by inhibiting a protein that hinders
their work. The "rescuing effect" bolsters previous studies that
showed that antioxidants in berries could reverse age-related
decline in nerve function and behavior that's part of learning and
remembering.
The New Berry on the Block
Most of us are familiar with strawberries, blackberries and
their berry brethren, but probably not as familiar with açai
(pronounced "ah-sigh-EE"). That's because you won't find pints of
açai berries stacked next to other berries in the supermarket
produce aisle; açai is native to Brazil and deteriorates quickly
after harvest.
Look for products at specialty or health food stores that
contain frozen or dried pulp, which Dr. Howard Murad considers a
leading superfood thanks to its antioxidants, amino acids and
healthy fats. Açai juice is also available, but its antioxidant
potency is diminished (you'll find higher levels in red wine,
pomegranate juice and Concord grape juice).
Açai's flavor is often described as being a mix between berry
and chocolate. Blend the pulp with sliced banana and strawberries
for a smoothie, or mix dried fruit with cranberries and granola for
a take-with-you treat. (Or try a Brazil-style açai na tigela, or
"açai bowl," by combining chilled or frozen pulp with organic
granola, blueberries, sliced bananas and a little honey.)
Old Favorites' New-Found Benefits
Açai may be today's media darling, but don't forget that other
berries can still pack a powerful punch-even in relatively small
amounts.
- A study in February's American Journal of Clinical
Nutrition reported that eating just 1 cup of strawberries or
blueberries a week could reduce the risk of high blood pressure by
up to 8 percent, especially for those 60 and younger.
- ARS research found that a high level of blueberry consumption
lowered total cholesterol levels by 37 percent. (You'd have to eat
a lot more blueberries than 1 cup a week, though, to get similar
results: Freeze-dried blueberry skins constituted nearly 8 percent
of the diet of these test subjects, but lesser quantities could
still make at least a dent in cholesterol numbers.)
-By Sam Mittelsteadt