The Best Fruits to Boost Your Brainpower

Mixed berries image courtesy of Grant Cochrane/

The case for berries’ brain benefits was recently bolstered by a study the authors call the largest and longest of its kind. Scientists at Brigham and Women’s Hospital analyzed data on berry consumption among 16,010 women age 70 and older participating in the Nurses’ Health Study.

The women completed dietary questionnaires every four years beginning in 1980, prior to cognitive testing; they were tested for memory and other cognitive function every two years between 1995 and 2001.


The study found that women who consumed two or more half-cup servings of strawberries or one or more half-cups of blueberries per week saw slower mental decline – equivalent to up to two and a half years of delayed cognitive aging. Intakes of anthocyanins and total flavonoids (antioxidant compounds that give berries their vivid colors) were also associated with slower cognitive aging.

Researchers concluded, “Our findings have significant public health implications, as increasing berry intake is a fairly simple dietary modification to reduce memory decline in older adults.” –Annals of Neurology

For additional Real Food Therapy wisdom, check out the Real Food Therapy Guide—>

About Dave Barnas, M.S., CES, NASM-CPT

Dave is the true health guy. He is the founder and owner of True Health Unlimited, LLC, a personal health and fitness company in Tolland, CT & Wellness Writers, a subscription wellness newsletter service that incorporates live & virtual wellness workshops for companies across New England. Dave earned both a Bachelor's (1998) and Master's Degree (2000) in Nutritional Science from the University of Connecticut, and also holds certifications as a National Strength and Conditioning Association Certified Personal Trainer, National Academy of Sports Medicine Certified Personal Trainer and Corrective Exercise Specialist, Aerobics and Fitness Association of America Group Instructor, and Nutrition Specialist. He's also the lead author for four published works. Dave has over 20 years of combined experience in nutrition counseling, dietary supplement advising, personal training, corrective exercise training, health coaching and public speaking. In addition, he's spent over 25 years studying spirituality, meditation, and personal growth strategies. Dave's clients are all ages: youth, college championship level athletes, folks in their retired years, and everywhere in between. He's worked with three of the nation's leading physicians as a dietary supplement advisor and been a guest lecturer at Harvard University, Yale University, UConn, St. Joseph College and various church groups, health clubs, and high schools. In 2013, he was invited to Whole Foods Market to share his Real Food Therapy Guide. And in 2015, Dave's funny "Snowga" (yoga in the snow) video caught the attention of The National Weather Channel, who aired it to shake off cabin fever and bring laughter. In 2016, Dave & Hollie (his wife) founded Wellness Writers and deliver evidence-based Wellness E-newsletters to spread a message of health and happiness to various businesses throughout the US. Dave currently serves as a personal trainer in Tolland as well as a wellness coach and writer for several businesses, gyms and wellness facilities throughout the US.

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