Nature’s sweetest treat, the berry, is small but mighty. From vibrant strawberries to juicy blackberries, all members of the berry family are brimming with nutrients and bursting with an array of health benefits. Excitingly enough, their effects on brain health have largely come into focus in recent years.  Many key nutrients found in berries such as vitamin C, potassium and various phytochemicals, help maintain proper function of the nervous system. These benefits include boosting mental health, alleviating migraines and slowing cognitive decline.

Three Ways Berries Improve Brain Health

1.     Aid Anxiety and Depression. For individuals dealing with anxiety and/or depression, symptoms are commonly ignited by stress. During stressful situations, cortisol is produced in the adrenal gland and released to the hippocampus, which is the part of the brain associated with learning, memory and emotional responses. Berries may help prevent the release of cortisol, thus reducing stress in the body and easing feelings of anxiety and depression. Additionally, strawberries have been found to improve symptoms of depression by increasing levels of serotonin which is a key hormone that stabilizes mood and increases feelings of well-being and happiness.

2.     Reduce Headaches and Migraines. One of the better-known causes of headaches and migraines is vasodilation, a process of the expansion of blood vessels leading to an increase of blood flow in the brain. Berries are rich in antioxidants, a key anti-inflammatory nutrient that has proven effective in decreasing vasodilation and reducing episodes of throbbing headaches and migraines. Furthermore, a 2020 cross-sectional study conducted by the Department of Nutritional Sciences and Dietetics of Tehran University found that subjects who consumed berries at least two times per week were 36% less likely to have severe headaches compared to participants with lower berry intake.

 3.     Slow Cognitive Decline. Perhaps the most outstanding benefit of berries is their ability to slow aging and cognitive decline. The trifecta of anthocyanins, flavonoids and antioxidants have been shown to decrease neuron loss and improve memory performance in several animal and human studies. A 1995-2001 cohort Harvard Nurse’s Health Study found that an increased intake of blueberries and strawberries was associated with reduced cognitive decline and improved motor skills. Furthermore, the increased consumption of anthocyanins and flavonoids in berries were also found to support slower rates of cognitive decline. 

The MIND Diet

Designed in 2015 by Rush University nutritional epidemiologist Dr. Martha Clare Morris, the breakthrough Mediterranean-Dash Intervention for Neurodegenerative Delay (MIND) diet made its appearance in the healthcare world.  Combining the cognitive benefits portrayed in the Mediterranean and Dash diets, the MIND diet emphasizes foods that specifically impact brain health. Rich in nutrients like vitamin E, bioactive flavonoids, and omega-3 fats, the MIND diet has superior anti-inflammatory effects that improve the overall function of the brain, slow cognitive decline, and may help prevent Alzheimer’s.

While fruits are stressed in the Mediterranean and DASH diets, the MIND diet highlights the importance of berries. While no studies found an association between cognitive health and fruits in general, the developers of the MIND diet have proven consuming berries at least twice per week has significant brain health benefits. In addition to increasing berry consumption, the MIND diet also recommends including leafy green vegetables, whole grains, and a glass of wine in one’s daily diet. Pictured below are the full guidelines to the MIND diet:

The MIND Diet suggests including these in one’s diet:

·        Green leafy vegetables: every day

·        Other vegetables: at least daily serving

·        Nuts: every day

·        Berries: at least twice per week

·        Beans: every other day

·        Whole grains: three times daily

·        Fish: at least one time per week

·        Poultry: at least twice weekly

·        Olive oil

·        Wine: one glass per day

According to the MIND Diet, one should limit consumption of the following:

·        Red meat

·        Butter and stick margarine: less than 1 tablespoon per day

·        Cheese: less than one serving per week

·        Pastries and sweets: limited

·        Fried or fast food: less than one serving per week

Although fresh berries are out of season and typically more expensive during the winter months, frozen berries are just as nutritious. A perfect addition to a smoothie, bowl of oatmeal, or fresh salad, berries are versatile and a simple addition to anyone’s diet. 

Try this Simple Strawberry Frozen Yogurt for Valentine's Day or any day of the year for that matter. It is a brain-boosting berry recipe that can be enjoyed all year round!

Grace E. Miazga, Registered Dietitian Nutritionist, is owner of Nutrition by Grace in Hubertus. For more information, call 262-719-8928.

For more articles by Grace Miazga, such as Wisconsin Winter Produce Staples click the link.