THE FOOD we eat directly affects brain health and how it ages. A diet rich in whole, nutritious foods is linked to slower cognitive decline and better memory in old age.
“What we eat every day can affect how our genes are expressed and how our brains age. To me, that’s the core of preventive neurology – using lifestyle, particularly diet, as a tool to preserve cognitive function and quality of life,” neurologist Dr. Kellyann Niotis told EatingWell .
When neurologists were asked what they eat every day for brain health, they all listed many beneficial foods, but one stood out as a common choice – berries.
The key is consistency, not quantity.
Blueberries, raspberries and blackberries are high on the list of neurologists because of their strong antioxidant properties and positive effect on the brain. “These substances support brain health by reducing inflammation and improving communication between brain cells,” explained Dr. Niotis. Neurologist Dr. Ella Akkerman added that berries are rich in vitamin C, which helps protect the brain from oxidative stress associated with the development of Alzheimer’s disease.
Neurologists also point out that eating berries can help improve memory. “A food I try to eat every day is blueberries,” said neurologist Dr. Jean-Raphael Schneider. He noted that their anti-inflammatory flavonoids may support healthy brain aging. “Research has shown that these compounds can improve memory and slow cognitive decline over time,” he added.
Finally, experts recommend simply incorporating berries into your diet—with breakfast, in smoothies, salads, or desserts. “For me, berries are an easy and delicious way to feed my brain,” said Dr. Niotis. Dr. Schneider recommends a handful of berries a few times a week, emphasizing that the key is consistency, not quantity.
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