Forgetfulness is a natural part of aging, but more serious memory decline doesn’t have to be inevitable. According to a recent Parade article by Jenna Clark, nutrition experts and neurologists agree that the fruit you eat could make a difference—especially if that fruit is berries. Blueberries and strawberries, in particular, are packed with brain-supporting compounds called flavonoids, specifically anthocyanins, which help fight inflammation and improve blood flow to the brain.

Shae Datta, MD, from NYU Langone Hospital, explains that flavonoids found in berries can cross the blood-brain barrier and reduce inflammation, which supports cognitive function. Similarly, neurologist Tiffani Franada, DO, points out their antioxidant benefits, which may enhance circulation and brain health.

Backing up these expert claims, researchers at Harvard’s Brigham and Women’s Hospital found that women who consumed at least two servings of strawberries or blueberries per week experienced a delay in memory decline of up to two and a half years. That’s a powerful benefit from a simple dietary change.

You don’t need to eat berries every day to get the benefits. Dietitian Meggie Connelly recommends enjoying them two to three times a week, though more frequent consumption may offer stronger results. Whether fresh or frozen, berries maintain their nutritional value, including antioxidants, flavonoids, and fiber.

Avoid canned fruits in syrup, which can spike blood sugar and harm long-term brain health. Instead, sprinkle berries over chia pudding, yogurt, or cereal with walnuts to enhance nutrient absorption. As Sanam Hafeez, Psy.D., notes, pairing berries with healthy fats helps maximize their brain-boosting effects.

If you’re looking for a delicious way to stay sharp as you age, adding more berries to your plate might be one of the sweetest solutions yet.

Let’s Support our brains and our planet—choose organic, plant-based foods like berries whenever you can. It’s good for your memory, animals, and the Earth.

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