Strawberries and Dementia: A Daily Cup for Cognitive Health

Strawberries are not only delicious, but also beneficial for our brain health. According to a recent study, eating strawberries daily can lower the risk of dementia for certain middle-aged populations.

In this article, you will learn about:

  • Study: How Strawberries Can Lower the Risk of Dementia
  • Nutrients: What Makes Strawberries Good for the Brain
  • Mechanism: How Strawberries Reduce Brain Inflammation and Oxidative Stress
  • Frequently Asked Questions
    • Q1: Are Frozen Strawberries as Good as Fresh Ones?
    • Q2: What Are Some Other Foods That Can Help Prevent Dementia?

Table of Contents

Study: How Strawberries Can Lower the Risk of Dementia

Does daily fruit consumption help prevent dementia? A recent study found that consuming 1 cup of strawberries daily can lower the risk of dementia in middle-aged individuals. The research team from the University of Cincinnati, known for discovering the benefits of blueberries, expanded their study to investigate the impact of strawberries on cognitive aging. The findings were published in the authoritative journal "Nutrients."

Nutrients: What Makes Strawberries Good for the Brain

Dementia refers to a disease that causes impairment in thinking, memory, or decision-making abilities, with Alzheimer’s disease being the most common type, accounting for about 80% of dementia cases. Professor Robert Krikorian, an honorary retired professor from the Department of Psychiatry and Behavioral Neuroscience at the University of Cincinnati College of Medicine, explained that both strawberries and blueberries contain anthocyanins, antioxidants recognized for their various health benefits, such as boosting metabolism and enhancing cognitive abilities. Epidemiological data also suggests that individuals who regularly consume strawberries or blueberries experience a slower decline in cognitive abilities as they age.

In addition to anthocyanins, strawberries contain micronutrients known as ellagic acid and tannins, which have positive effects on cardiovascular diseases, neurodegenerative diseases, and cancer.

Mechanism: How Strawberries Reduce Brain Inflammation and Oxidative Stress

The researchers pointed out that participants in the strawberry powder supplement group experienced less interference in memory and showed consistent overall improvement in executive function. Robert Krikorian stated that the reduction in memory interference with strawberry powder supplementation refers to a decrease in semantic-related term confusion during word learning tests. In other words, it suggests that participants in this group could maintain good control even when faced with interference from unrelated words during memory tests.

Additionally, the researchers observed a significant reduction in depressive symptoms in the strawberry powder supplement group, although no impact on metabolism, such as insulin levels, was detected. The researchers speculated that the beneficial effects of strawberries on cognition and mood might be related to the modulation of inflammation in the brain, which is a key factor in the development and progression of dementia.

Brain inflammation and oxidative stress are two major causes of neuronal damage and cognitive decline. Oxidative stress occurs when there is an imbalance between the production of free radicals and the ability of the body to counteract their harmful effects. Free radicals are unstable molecules that can damage cells and DNA, leading to aging and disease. Inflammation is the body’s natural response to injury or infection, but chronic or excessive inflammation can also harm healthy tissues and organs. Both oxidative stress and inflammation can impair the function and structure of neurons, the basic units of the brain, and disrupt the communication between them.

Strawberries, as rich sources of antioxidants and anti-inflammatory compounds, can help protect the brain from oxidative stress and inflammation by scavenging free radicals, reducing inflammatory cytokines, and enhancing the activity of antioxidant enzymes. Several studies have shown that strawberries can improve the levels of glutathione, the most abundant antioxidant in the brain, and modulate the expression of genes related to inflammation and neuroprotection.

Frequently Asked Questions

  • Q1: Are Frozen Strawberries as Good as Fresh Ones?

    • A1: Frozen strawberries can retain most of their nutritional value and antioxidant capacity, as long as they are frozen soon after harvesting and stored properly. However, some studies have reported that freezing can reduce the content of vitamin C, folate, and anthocyanins in strawberries, depending on the duration and temperature of freezing. Therefore, it is advisable to consume fresh strawberries whenever possible, or to freeze them for a short period of time and thaw them gently before eating.

  • Q2: What Are Some Other Foods That Can Help Prevent Dementia?

    • A2: Besides strawberries and blueberries, there are many other foods that can support brain health and reduce the risk of dementia. Some examples are:

    • Salmon, walnuts, and flaxseeds: These foods are rich in omega-3 fatty acids, which are essential for the maintenance of neuronal membranes and the prevention of neuroinflammation. Omega-3 fatty acids can also improve blood flow to the brain and enhance cognitive functions such as memory and learning.
    • Green tea, dark chocolate, and red wine: These foods contain polyphenols, such as catechins, flavonols, and resveratrol, which have potent antioxidant and anti-inflammatory properties. Polyphenols can modulate the activity of various signaling pathways and transcription factors involved in neuronal survival, plasticity, and function. They can also protect the brain from amyloid-beta plaques and tau tangles, the hallmark features of Alzheimer’s disease.
    • Turmeric, ginger, and garlic: These spices have been used for centuries in traditional medicine for their anti-inflammatory, antimicrobial, and anticancer effects. They contain bioactive compounds, such as curcumin, gingerol, and allicin, which can inhibit the production of inflammatory cytokines and enzymes, such as cyclooxygenase-2 (COX-2) and inducible nitric oxide synthase (iNOS), that are implicated in neurodegeneration. They can also modulate the expression of genes related to oxidative stress, apoptosis, and autophagy, which are important processes for maintaining neuronal homeostasis.

Reference

  1. Krikorian, R., Boespflug, E.L., Fleck, D.E. et al. Strawberry Supplementation Improves Memory and Mood in Middle-Aged Overweight Adults with Mild Cognitive Impairment. Nutrients 13, 4039 (2021).
  2. Giampieri, F., Alvarez-Suarez, J.M., Mazzoni, L. et al. The healthy effects of strawberry polyphenols: which strategy behind antioxidant capacity?. Crit Rev Food Sci Nutr 59, 46-59 (2019).
  3. Butterfield, D.A., Di Domenico, F. & Barone, E. Elevated risk of type 2 diabetes for development of Alzheimer disease: a key role for oxidative stress in brain. Biochim Biophys Acta 1842, 1693-1706 (2014).
  4. Tulipani, S., Mezzetti, B., Capocasa, F. et al. Antioxidant and anti-inflammatory activities of strawberry extracts on human dermal fibroblasts. Food Funct 4, 589-596 (2013). 
  5. Zhang, Y., Gan, R.Y., Li, S. et al. Antioxidant Phytochemicals for the Prevention and Treatment of Chronic Diseases. Molecules 20, 21138-21156 (2015). 

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