Berries Boost Brain Power

By Tammy Roberts, Nutrition and Health Education Specialist, Bates County Extension office

 It is no secret that berries are a healthy choice. For those who worry about losing their memory, there is new research that makes eating berries even more appealing. Even if you are not worried about memory loss, berries still pack a healthful punch for just a few calories.

Researchers have learned that women who participated in the Nurses’ Health Study that ate blueberries and/or strawberries developed memory problems 2 ½ years later than those who did not. Women gained this benefit on just ½ cup of blueberries or 2 ½ cups of strawberries per week.

Strawberries and blueberries are rich in anthocyanins. Anthocyanins are the pigment in plants that give them their dark red or blue coloring. One of their functions is to help move blood into the brain. Anthocyanins have been related to a broad range of health benefits such as vision and heart health.

Researchers have agreed that it may not have been the berries alone that protected the brain health of these women. The women who ate the berries regularly got more exercise than those who did not.

 “The great thing about strawberries and blueberries is that they taste great and are very low in calories” said Tammy Roberts of University of Missouri Extension.

 Strawberries provide only 22 calories, 5 grams of carbohydrate and provide two grams of fiber for every half cup serving. Blueberries provide 41 calories, 10 grams of carbohydrate and 2 grams of fiber per half cup. Both are a good source of vitamin C.

“It is well established that consuming a wide variety of colorful fruits and vegetables provides many healthful benefits” said Roberts. “If you are not currently eating a lot of fruits and vegetables, berries are a great place to start.”

There are many ways to add berries to a healthful diet: Sprinkle them on your cereal, add them to yogurt, to your favorite fruit salad or substitute them for syrup on your pancakes. You can savor the flavor now and reap the benefits later.