Mind Enhancing Berries
The Cognitive Power of Strawberries
Do you love strawberries? If so, you have one more reason to enjoy these sweet and juicy fruits. Strawberries are not only delicious, but also good for your brain health and happiness. In this blog, you will discover how eating strawberries can improve your memory, lower your blood pressure, and make you feel more positive.
The Science Behind Strawberries and Brain Health
Strawberries are rich in many nutrients and bioactive compounds that can benefit your brain health. Some of the most important ones are:
Vitamin C: Strawberries are an excellent source of vitamin C, which is essential for the synthesis of neurotransmitters, the chemical messengers in the brain. Vitamin C also protects the brain from oxidative stress and inflammation, which can damage the brain cells and impair their function.
Anthocyanins: Strawberries are one of the best sources of anthocyanins, the pigments that give them their red color. Anthocyanins are powerful antioxidants that can cross the blood-brain barrier and protect the brain from oxidative stress and inflammation. Anthocyanins also modulate the activity of various enzymes and receptors in the brain, which can affect memory, learning, and mood.
Fiber: Strawberries are high in fiber, which can help lower cholesterol and blood sugar levels. High cholesterol and blood sugar levels can increase the risk of cardiovascular disease and diabetes, which can affect the blood flow to the brain and impair its function. Fiber also supports the growth of beneficial bacteria in the gut, which can produce short-chain fatty acids that can improve brain health and mood.
Potassium: Strawberries are a good source of potassium, which is an electrolyte that helps regulate the fluid balance and the electrical activity in the brain. Potassium also helps lower blood pressure and prevent stroke, which can damage the brain and cause cognitive impairment.
How Strawberries Can Improve Your Memory
As we age, our memory may decline, and we may have trouble remembering things. But eating strawberries can help prevent or delay memory loss and improve our cognitive function. Several studies have shown that eating strawberries can enhance memory and cognitive processing speed, which is the ability to think and react quickly.
For example, a study from the Rush Memory and Aging Project followed more than 16,000 older adults for six years and found that those who ate the most strawberries and blueberries had less cognitive decline than those who ate the least. They had the brain power of someone up to two and a half years younger.
Another study from San Diego State University involved 35 healthy older adults who consumed either two servings of strawberries or a control powder daily for eight weeks. The results showed that strawberry consumption increased cognitive processing speed by 5.2%, which means they could think faster and more clearly after eating strawberries.
How Strawberries Can Lower Your Blood Pressure
High blood pressure, or hypertension, is a major risk factor for heart disease and stroke, which can affect the blood flow to the brain and impair its function. But eating strawberries can help lower your blood pressure and keep your heart healthy.
The same study from San Diego State University also found that eating two servings of strawberries daily for eight weeks lowered systolic blood pressure (the top number) by 3.6%. That's equivalent to reducing your blood pressure by about 5 points.
Strawberries can lower your blood pressure by providing vitamin C, potassium, and fiber, which can help relax the blood vessels, balance the sodium levels, and lower the cholesterol and blood sugar levels.
How Strawberries Can Boost Your Mood
Feeling stressed, anxious, or depressed? Strawberries may be able to help you cope better with negative emotions and make you feel more positive. A recent study from the University of California, Davis, involved 60 overweight adults who consumed either one serving of strawberries or a control powder daily for six weeks. The results showed that strawberry consumption improved cognitive control and emotional coping capabilities, which are the abilities to focus, plan, and regulate emotions.
The study participants reported feeling more optimistic, confident, and satisfied after eating strawberries. They also showed lower levels of cortisol, the stress hormone, and higher levels of serotonin, the happiness hormone.
The researchers suggest that the anti-inflammatory effects of strawberries may be responsible for these mood-enhancing benefits, as inflammation can affect the brain and mood.
Conclusion
Strawberries are more than just a tasty treat. They are also a powerful brain food that can improve your memory, lower your blood pressure, and boost your mood. So, the next time you crave something sweet, reach for a bowl of strawberries and enjoy the benefits of these amazing berries.
-By Betsey Sorrell
