10 Superfruits to Boost Your Memory and Brain (Backed By Science)
By: Eina Aivoges
Tags: Health Tips, Memory Improvement, Brainfood, Mental Health, Health Foods

Your brain is the powerhouse that controls every single thing in your life.

Because it’s the one responsible for your every action, thinking, and feelings.

With the help of about 100 billion neurons transmitting signals across your brain, you’re capable of forming memories, thoughts, and feelings.

In fact, you won’t be able to read and digest every word I’ve written so far if it’s not because of your brain.

The brain is amazing, isn’t it?

It’s the boss of your heart, the one that keeps your lungs breathing, and the partner that helps you focus and concentrate.

That’s why maintaining your brain’s health is crucial.

And the best way to keep your brain healthy and boost your memory is through good, healthy food.

While you may find plenty of brain supplements in the market, nothing beats the goodness of whole foods.

In this post, you’ll learn 10 of the best fruits for brain health according to science.

Read on if you want to boost your memory, concentration, learning, and cognitive function.

Brain fruit #1: Blueberries

When people talk about brain fruit, blueberries would usually come out at the top of the list.

In fact, Dr. Steven Pratt, the author of the best-selling book, “SuperFoods Rx: Fourteen Foods Proven to Change Your Life,” called these natural candy “brain berries.”

Blueberries give you a lot of health benefits, including promoting heart health, preventing cancer and aging, and improving your brain health.

Berry fruits can also enhance motor and cognitive functions.

But what exactly makes blueberry a superfruit for the brain?

Antioxidants.

Specifically, blueberries contain a high amount of flavonoids ( polyphenolics ) subclass called anthocyanins, which can pass through the blood-brain barrier and concentrate on the learning and memory area.

Antioxidants contained in anthocyanins in blueberries are especially great at safeguarding your brain from stress and degeneration.

Their neuroprotective effects are mainly due to their anti-oxidative, anti-proliferative, anti-inflammatory, and antiviral functions.

The positive cognitive effect may be due to the capability of berry polyphenols to directly communicate with aging neurons.

The improved interactions between brain cells help the neurons to properly carry out their function during aging.

Animal studies have also shown that a diet rich in blueberries can considerably boost both motor skills and learning ability of aging rats, allowing the older rats to possess the same mental capability as that of younger rats. They may even delay short-term memory loss!

Brain fruit #2: Strawberry

Strawberries or scientifically known as Fragaria ananassa , are a native Mediterranean species that also grow in other regions of Eastern Europe.

They are also rich in manganese and contain a decent amount of vitamin B9 and potassium.

Amongst the berries, strawberries are the most commonly consumed across the globe.

Similar to blueberries, strawberries can keep your brain sharp as you grow older.

The Morris water maze performance has also shown that strawberry extracts can enhance cognitive capabilities.

The scholars also reported the enhancement of motor behavior, spatial learning, and memory of the rats.

Brain fruit #3: Bilberry

Bilberries or scientifically known as Vaccinium myrtillus L. are originally found in Northern Europe, but today they can also be found in some parts of Asia and North America.

They are sometimes referred to as European blueberry, huckleberry, blueberry, and whortleberry.

Since bilberries look pretty much the same as the North American blueberries, they are often called blueberries.

Bilberries provide one of the richest natural sources of anthocyanins, which makes them rich in antioxidants and gives them the blue-black color.

They are also rich in vitamin C, E, and manganese, and contain carotenoids, zeaxanthin, and lutein. Each of these components provides significant health effects.

Another study published in Nutrients reported that bilberry can enhance long-term and working memory in the elderly population.

Brain fruit #4: Blackcurrant

For more than half a century, blackcurrant was called the “forbidden fruit” and was banned in the United States.

The prohibition of this translucent pulp of green-red shades berry was because back then, people believed it helped spread a fungus (white pine blister rust) which harmed the timber industry.

Fortunately, a new variety of disease-resistant currants were introduced back in 1966 along with innovative methods to prevent the fungi.

Nowadays, blackcurrants are grown by the farmers in the Northeast and Pacific Northwest of the United States and used to make foods, such as jams, jellies, oils, and teas.

Blackcurrants are a nutrient-dense fruit with plenty of health benefits.

Both red and black currants contain 4x more vitamin C than oranges and 2x more antioxidants than blueberries!

Another in the Journal of Toxicology and Environmental Health demonstrated the animal study protective effect of blackcurrant juice against oxidative stress formation in the brain, liver, and serum.

Moreover, blackcurrants contain anti-inflammatory substances that decrease and may lead to neuroinflammation enhanced memory, learning, and cognitive capacity.

Brain fruit #5: Other berries

Aside from the berries mentioned above, research shows that other types of berries also contain flavonoids, a type of plant chemicals which gives berries their brilliant colors and helps keep your brain sharp.

A well-written review by Dr. Miller and Shukitt-Hale from the human nutrition center of USDA suggested that the consumption of berries, including blackberries, strawberries, blueberries, and other berry fruits, has a positive impact on your brain.

Blackberries: Aside from being rich in antioxidants, blackberries are rich in vitamin C and K, dietary fibers, manganese, and folate. Just one cup or 144g of blackberries contains about 7.6 grams of fiber and have enough vitamin C to satisfy half of your recommended daily dose of vitamin C.

Aside from being rich in antioxidants, blackberries are rich in vitamin C and K, dietary fibers, manganese, and folate. Just one cup or 144g of blackberries contains about 7.6 grams of fiber and have enough vitamin C to satisfy half of your recommended daily dose of vitamin C. Raspberries: Alongside flavonoids, raspberries contain plenty of other antioxidants, including vitamin C and E, beta-carotene, lycopene, lutein, zeaxanthin, and selenium.

Alongside flavonoids, raspberries contain plenty of other antioxidants, including vitamin C and E, beta-carotene, lycopene, lutein, zeaxanthin, and selenium. Mulberries: Apart from helping you to prevent ROS production and decrease the degree of neuronal damage, mulberries are used in traditional medicine as diuretics, antipyretic, anti-inflammatory, antitussive, and prevent high blood sugar.

Apart from helping you to prevent ROS production and decrease the degree of neuronal damage, mulberries are used in traditional medicine as diuretics, antipyretic, anti-inflammatory, antitussive, and prevent high blood sugar. Cranberries: In addition to boosting neuronal function and restoring your brain’s power to produce a neuroprotective response to stress, studies showed that cranberries help treat UTIs, promote heart health, improve dental health, and slow down cancer progression.

Brain fruit #6: Oranges

You might be growing up recognizing oranges as a superfruit with plenty of vitamin C, right?

In fact, if you eat a medium orange, you can easily get your required daily dose of vitamin C.

But what can vitamin C do to your body anyways?

Surprisingly, vitamin C is also vital for your brain health.

It helps support your brain health as you grow older.

A (with a specific focus on in vivo experiments and clinical research) published in the journal of Nutrients suggests vitamin C as a key factor in preventing mental degeneration.

The findings also suggest a direct impact of vitamin C deficiency on brain function, particularly during the progression or regeneration after traumatic brain injury.

Another recent critical review released in the Journal of Alzheimer’s Disease reported that eating enough foods rich in vitamin C can reduce the risk of age-related cognitive decline and Alzheimer’s disease.

Vitamin C is also a potent antioxidant that helps combat the free radicals that can harm the brain cells.

Apart from vitamin C, oranges are also rich in flavonoids which help keep your brain cells healthy.

In this study, a group of 37 healthy women and men with ages ranging from 60 to 81 years old were recruited to consume around 500 mL of orange juice everyday for over eight weeks.

The study measured their memory, verbal fluency, and reaction time, all of which were combined into one overall score called the Global Cognitive Function.

By the end of the study, the participants showed an astounding 8% improvement in global cognitive function.

Oranges are also an excellent source of folate or vitamin B9, which you need to eat in an optimum amount for sufficient brain functioning.

Folate deficiency may lead to neurological disorders, such as depression and cognitive impairment.

Brain fruit #7: Cherries

Cherries are the stone fruit family’s smallest members.

They are one of the popular fruits you often see on cakes.

They’re not just tasty, but also rich in various nutrients, including carbs, proteins, fibers, and minerals like potassium, copper, and manganese.

have also shown that cherries are packed with vitamin C and polyphenols, all of which provide antioxidant and anti-inflammatory effects.

A published in the journal of Age reported that tart cherry 2016 animal study enhanced working memory of aged rats.

The findings also suggested that the addition of cherries in your diet may promote healthy agings and reduce the onset of diseases associated with brain degeneration.

The study involved 37 participants ranging from 65 to 80 years old.

20 of them were assigned to drink a cup of tart cherry juice in the morning and in the evening daily in the span of 12 weeks.

The remaining participants were asked to drink a placebo containing no cherry but have similar color, flavor, and sugar content as that of the cherry.

The results were astounding.

The group drinking tart cherry juice portrayed the following improvement:

Increased subjective memory (contentment with memory domain) by up to 5%

Reduction of movement time by 4%

Enhancement of visual sustained attention by 3%

23% fewer errors in PAL test assessing episodic visual memory and new learning

18% fewer total errors in spatial working memory tests

Nevertheless, further studies are needed to test a bigger sample in a more extended period.

Brain fruit #8: Plums

Plums belong to the same family as peaches and apricots.

They have a myriad of shapes and colors with more than 2000 varieties.

The United States is the second-leading supplier of plums following China, and California is responsible for most plum harvests in the US.

These low-calorie fruits are packed with various nutrients, including vitamins and minerals, such as calcium, folate, and magnesium.

Plums contain high-amount of sugars and plenty of vitamin C and carotene, which transform into vitamin A.

Similar to blueberries, plums that are rich in antioxidants have neuroprotective properties and can benefit your brain.

However, unlike 100% plum juice, findings suggest that dried plum powder does not improve working memory at all, possibly because there is a smaller amount of phenolics in the latter.

Another released in the British Journal of Nutrition reported that the polyphenol-rich Oriental plums help improve brain function and relieve some symptoms of neurodegenerative conditions when included in a high-cholesterol diet.

Research on the effects of plum on health continuously shows promising results on memory-boosting properties.

Brain fruit #9: Avocados

From smoothies to salad, you can pretty much find avocados in all kinds of recipes.

Avocados are just too tasty to ignore. Plus, they’re packed with plenty of nutrition with almost 20 vitamins and minerals in each serving!

Compared to other fruits, avocados are richer in protein and contain less amount of sugar.

But unlike most fruits which usually consist primarily of carbs, avocados have a relatively high content of fat.

You can find this type of fats in olive oil and some nuts as well.

Avocados help improve blood flow and boost memory and concentration.

In fact, Dr. Steven Pratt, the writer of “SuperfoodsRx: Fourteen Foods Proven to Change Your Life”, believed that avocados are almost as excellent as blueberries in boosting brain power and maintaining brain health.

A study released in the October 2012 issue of Federation of American Societies for Experimental Biology reported that the mono-unsaturated fats in avocados help protect brain cells known as the astrocytes.

Avocados also contain a high amount of phytochemicals, particularly antioxidants.

Another published in the 2016 Nutrients journal suggested that eating avocados can help increase neural lutein and enhances cognitive performance. Hence, researchers proposed that avocados may be an effective dietary approach for cognitive health in aging people.

Moreover, the high amount of vitamin K and folate in avocados help inhibit blood clot in the brain and hence reduce the risk of getting a stroke.

Brain fruit #10: Apples

“An apple a day keeps the doctor away.”

This quote gives a clear indication of the health benefits of apples.

But here’s a new reason to bite on an apple every day — it keeps your mental juices flowing!

Apples are the major source of quercetin, an antioxidant that protects your brain cells.

Researchers from Cornell University reported that the quercetins help safeguard your brain cells from free radical damages which will result in cognitive degeneration.

To savor every quercetin that an apple has to offer, be sure to consume the apples along with their skins.

A series of recent studies published in several journals, including the Journal of Alzheimer’s Disease , Journal of Neurochemistry , and Journal of Nutrition, Health and Aging , provided novel findings on the apple juice concentrate’s potential in preventing oxidative damage and decline in cognitive function associated with the normal aging process.

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