Eat more of these to boost your brain processing power and speed so that you feel younger and sharper
Last year, the spring rains played havoc with my garden crops.
This summer, though…. what a bonanza!
Particularly the strawberries, which have flourished out at the front of our house. And very few slugs and snails got a look-in this year, too!
I know you’re supposed to add them to complex desserts, Pimm’s cocktails or wholesome fruity breakfasts, but I’m way too impatient for all that.
They just taste soooooo good when eaten only moments after picking – although Lara says I look like a naughty ten-year-old boy with red juice all over my face after cramming them into my mouth.
Now, I’ve always loved strawberries.
I mean, who doesn’t?
It’s got to be the classic Great British summer fruit, and one of the few that kids usually like (even if it means drowning them in sugar, cream, ice cream or ALL THREE).
But my abundant strawberry patch might also be helping to protect my brain too.
That is, according to some research that came out at the end of last month.
Why strawberries help keep your brain young
Strawberries are rich in flavonoids, natural compounds found in plants that have already been shown to support good heart health and fight inflammation.
Now a group of scientists in San Diego State University, claim that these same compounds can boost your brain function and help stave off age-related cognitive decline.
The researchers recruited 35 men and women in their 70s. Every day for eight weeks, they were given either:
• A freeze-dried strawberry powder, made from real strawberries
• A fake fruit-flavoured powder, with none of the beneficial compounds
Both groups underwent cognitive testing to see if there were any changes.
The results were that only the strawberry-eating group saw measurable improvement in brain processing speed.
Now, you might think, “Processing speed? What’s that got to do with the price of a pavlova?”
Well, quite a lot, actually.
You see, processing speed refers to how quickly your brain reacts to information.
It’s essential for activities like driving, handling money, reading spreadsheets, doing presentations or even simply speaking eloquently in conversations without forgetting words and… pausing… constantly… to gather… your thoughts.
So it’s not the same as memory recall, but the fact remains that slower processing is often an early warning sign of cognitive decline.
Certainly, it’s something that makes you feel old, because you find it harder to cope with complex new situations like you used to when you were younger.
And strawberries did more for the test group than boost their brains – they also saw a drop in blood pressure and a boost in antioxidant levels.
This isn’t the first time links between strawberries and brainpower have been investigated.
Compounds that Could Help Ward off Dementia
Back in November 2023, the University of Cincinnati published a study in the journal Nutrients which linked daily strawberry consumption with a reduced risk of dementia in middle-aged adults.
This research was a follow-up to an earlier blueberry study which showed similar protective effects.
According to Professor Robert Krikorian, the lead researcher:
“There is epidemiological data suggesting that people who consume strawberries or blueberries regularly have a slower rate of cognitive decline with ageing.”
He believes that the secret lies in strawberries’ combination of two compounds:
• Anthocyanins – antioxidant pigments that give berries their rich colour and which help fight inflammation.
• Ellagitannins and ellagic acid – polyphenols with known health benefits, especially in reducing oxidative stress.
It’s likely these compounds are helping to reduce inflammation, lower blood pressure, and support healthy blood flow to the brain.
Of course, strawberries contain natural sugars, so you wouldn’t necessarily want to knock back ten punnets of them every day! As always, balance and moderation are key, even with fruit and veg.
But bear in mind that strawberries are lower in sugar than most fruits – and, what’s more, the test subjects in the San Diego study only ate the powdered equivalent of about 7 strawberries per day.
So just a handful will do you good!
Also remember that when you eat the fruit whole, you also get the fibre, polyphenols, vitamins, and other bioactive compounds that slow the absorption of sugar and support gut and metabolic health.
Far better, then, to eat whole strawberries than to guzzle down a juice or eat those ‘healthy’ yoghurts laced with syrupy strawberry mush.
And if you don’t like strawberries…
Other ways to protect your brain
Strawberries are obviously not the only foods with dementia-fighting potential, so you could also try:
• Blueberries – as mentioned, Professor Krikorian’s earlier research showed strong benefits for these fruits
• Walnuts – rich in omega-3s and polyphenols
• Leafy greens – like kale and spinach
• Oily fish – salmon, mackerel, sardines, etc.
• Olive oil – especially extra virgin
• Green tea – known to support memory and alertness
Anyway, depending on how the rest of this month’s weather plays out, you should still be able to get fresh British strawberries until mid-August, or at least till the end of the month. So do add them to your shopping list!
No, they can’t cure dementia or guarantee you won’t get it, but – along with the rest of the foods I mention – they could be a wonderful addition to your protective arsenal against one of the most horrible diseases of our age.
