While it might be frustrating, a little forgetfulness is a normal part of aging—just ask the National Institute on Aging.
But more severe memory loss? That’s a different story. And while the thought can be scary, there are proactive steps you can take to protect your brain, starting with what you eat.
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You’ve probably heard about the brain-boosting benefits of omega-3s found in foods like salmon and walnuts. But other nutrients—often found in fruit—can also play a powerful role in supporting memory. No, fruit isn’t a magic cure, but making smart choices at mealtime can make a real difference.
Curious? Parade spoke with neuropsychologists, neurologists and registered dietitians to find out which fruit may help prevent memory loss—plus how much you need to eat to reap the brain-health benefits.
Related: 8 Foods to Eat Daily for Better Memory, According to RDs
Which Fruit Can Help Prevent Memory Loss as You Age?
The fruit in question? Berries, which may help keep your memory sharp thanks to their high levels of brain-boosting flavonoids and antioxidants.
“We find flavonoids, a type of polyphenol found in things like berries and green tea, can cross the blood-brain barrier and help us with inflammation which in general helps cognitive function,” explains Shae Datta, MD, a neurologist at NYU Langone Hospital–Long Island and co-director of the NYU Langone Concussion Center.
Tiffani Franada, DO, neurologist at OSF HealthCare in Peoria, Illinois and adult neurology residency program director at the University of Illinois College of Medicine at Peoria, adds that berries may help improve blood flow as a result of their antioxidant properties (since they contain flavonoids).
According to Harvard Medical School, a study from Harvard’s Brigham and Women’s Hospital found that women who ate two or more servings of strawberries and blueberries per week delayed memory decline by up to two-and-a-half years.
While it’s best to focus on strawberries and blueberries since they contain more anthocyanins (which are a type of flavonoid that give the berries their vibrant color) and therefore have neuroprotective effects, “consuming any type of berries is better than no consumption at all,” says Gianna Totillo, MS, RD, CDN, registered dietitian and founder of The Diva Dietitian.
In addition to flavonoids, berries contain antioxidants and fiber, which can help prevent memory loss by reducing inflammation in the brain.
Related: People in Their 90s With a Sharp Memory Eat This One Food Every Day
When and How Often Should You Eat Berries?
While there’s no specific research pinpointing the best time of day to eat berries for brain health, Katy Willbur, MS, RDN, LDN, clinical dietitian at the Frances Stern Nutrition Center at Tufts Medical Center, says they can be enjoyed any time, thanks to their low glycemic index.
“Eating berries about two to three times per week has been associated with better memory and slower brain aging,” adds Meggie Connelly, MS, RDN, LDN, PCOS dietitian and Be Balanced Nutrition Services, LLC owner. “More often is even better, but consistency is key.”
Related: The #1 Food To Eat To Support Your Memory, According to Brain Health Experts
How To Incorporate Berries Into Your Diet
Now that we’ve covered when and how frequently you should aim to incorporate berries into your diet, you’re likely wondering how.
This might seem obvious, but you can eat berries as a snack in a single serving (which is usually one cup), or opt for the frozen kind. You don’t have to worry about the temperature of the berries having any negative impacts either: “Frozen berries are frozen at peak ripeness and should have just as much anthocyanin content as fresh berries,” says Wilbur.
Thomas Laudate, Ph.D., clinical neuropsychologist in the Department of Adult Neurology at Tufts Medical Center in Boston, Massachusetts, adds that eating the whole fruit ensures you’re absorbing its natural fiber.
Finally, while consuming berries as snacks is beneficial, so is including them in your mealtime, especially since some combinations can help aid in nutrient absorption. According to Connelly, this includes chia seeds, walnuts and Greek yogurt, which are full of healthy fats. “I sprinkle [berries] into chia seed puddings, yogurt [and] cereal to engage absorption and maximum benefits,” adds Sanam Hafeez, Psy.D., neuropsychologist director at Comprehend The Mind.
Related: A New Study Finds This One Food Habit Has a Huge Impact on Cognitive Decline
Are There Any Fruits To Avoid?
There’s no denying that it’s important to know which fruits may help prevent memory loss. But just as important is knowing which fruits to avoid.
According to Connelly, while there aren’t specific fruits directly linked to memory loss, it’s best to steer clear of canned fruits packed in syrup. These can cause blood sugar spikes, which may negatively impact brain health over time.
Up Next:
Related: There Are Over 400 Types of Berries, but These Are the Ones With the Best Health Benefits, According to Nutritionists
Sources:
- Meggie Connelly, MS, RDN, LDN, PCOS dietitian and owner of Be Balanced Nutrition Services, LLC
- Gianna Totillo, MS, RD, CDN, registered dietitian and founder of The Diva Dietitian
- Katy Willbur, MS, RD/N, LD/N, clinical dietitian at the Frances Stern Nutrition Center at Tufts Medical Center
- Thomas Laudate, Ph.D., clinical neuropsychologist in the Department of Adult Neurology at Tufts Medical Center in Boston, Massachusetts
- Shae Datta, MD, a neurologist at NYU Langone Hospital–Long Island and co-director of the NYU Langone Concussion Center
- Sanam Hafeez, Psy. D., neuropsychologist director at Comprehend The Mind
- Tiffani Franada, DO, neurologist at OSF HealthCare in Peoria, Illinois and adult neurology residency program director at the University of Illinois College of Medicine at Peoria.
- “Memory Problems, Forgetfulness, and Aging,” National Institute on Aging.
- “Foods linked to better brainpower,” Harvard Medical School.
