The Secret Fruit Neurologists Want Everyone Over 50 to Eat More Of

The Importance of Brain Health in Aging

If you’ve spent even a few minutes scrolling through your feed, you’ve likely come across videos touting the benefits of popular wellness trends for longevity. Whether it’s using retinol to reduce wrinkles, joining a Pilates class to strengthen muscles, or downloading a meditation app to practice self-care, many people are trying various methods to live longer and healthier lives.

While these approaches address different aspects of health, it's crucial not to overlook the brain. As we age, maintaining cognitive function becomes increasingly important. Although we often hear that activities like solving crosswords or getting seven hours of sleep per night are good for the brain, the food we eat also plays a significant role in supporting brain health as we grow older.

Experts suggest that a diet rich in fruits, leafy greens, nuts, whole grains, and fish can promote healthy brain aging. However, with so many food groups to choose from, it can be challenging to determine what to add to your grocery list. To help clarify this, we spoke with a neurologist who provided insights on which fruit individuals over 50 should prioritize.

A Neurologist’s Top Recommendation for Brain Health

Berries, grapes, and citrus fruits are commonly praised for their cognitive benefits due to their high antioxidant content. These antioxidants help prevent cell damage caused by oxidative stress and support brain health by protecting neurons and brain cells, which can enhance cognitive functions such as thinking and memory.

However, the top fruit recommended by Dr. Mill Etienne, a board-certified neurologist and professor at New York Medical College, might not be one that many people reach for regularly. “One fruit that deserves more recognition is the pomegranate,” he says. Pomegranates are rich in polyphenols, which offer powerful antioxidant, anti-inflammatory, and neuroprotective effects.

These nutrients provide various cognitive benefits. According to Dr. Etienne, pomegranates have been shown to improve learning and memory and may help protect the brain from amyloid, a protein associated with Alzheimer's disease. Alzheimer’s, the most common form of dementia, affects millions of Americans and one in nine people over the age of 65.

Recent studies suggest that the anti-inflammatory properties of pomegranates may help protect against Alzheimer’s. Dr. Etienne also notes that ongoing research is exploring whether pomegranates could potentially prevent or slow down the progression of other brain disorders, such as Parkinson’s disease.

Considerations Before Incorporating Pomegranates

Before adding pomegranates to your diet, there are some factors to consider. “One of the main drawbacks of pomegranates is their high cost and limited availability year-round,” Dr. Etienne explains. While they are typically in season between September and December, pomegranate extract can be purchased all year long. However, it’s important to choose a version without added sugars, as those can be harmful to the aging brain.

Additionally, pomegranates may not be suitable for everyone. If you’re considering incorporating them into your regular diet, consult your doctor first. They may interact with certain medications, including blood-thinning drugs, statins, ACE inhibitors, and antidepressants. Individuals with active flare-ups of conditions like Crohn’s disease, ulcerative colitis, or diverticulitis should avoid pomegranates, as they may be difficult to digest and cause irritation during these periods.

Other Brain-Boosting Fruits to Try

If pomegranates aren’t an option due to availability, taste, or medication interactions, there are other brain-healthy fruits to consider. Dr. Etienne recommends blueberries, dark grapes, avocados, and citrus fruits. Blueberries are packed with antioxidants that help protect the brain and preserve memory. Dark grapes contain resveratrol, a polyphenol that reduces inflammation and oxidative stress in the brain.

Ultimately, the key is to choose foods that are both beneficial for your brain and enjoyable to eat. If these brain-healthy fruits aren’t already part of your diet, consider incorporating them into your meals for a boost in cognitive function and overall well-being.