Over 50? This is the fruit neurologists want you to eat more often
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Some foods quietly stand out for their ability to support health as we age, even if they are not always on our weekly shopping lists.
While many people are aware of the benefits of leafy greens, nuts, and whole grains, there are certain fruits that have been shown to offer unique brain-protective effects.
Choosing the right ones can be a simple yet powerful way to keep your mind sharp well into later years.
We spoke with a neurologist to pinpoint the one fruit over-50s should make a priority, and the answer may surprise you.
Berries, grapes, and citrus fruits are often mentioned when it comes to protecting brain health because they are rich in antioxidants, which help prevent damage to brain cells.
Antioxidants protect neurons, support memory, and improve overall cognitive function by reducing the effects of oxidative stress.
However, neurologist Mill Etienne, MD, MPH, FAAN, FAES, says there is one fruit that deserves far more recognition than it currently gets.
“One fruit that deserves more recognition is the pomegranate,” he explains, noting its rich supply of polyphenols that have antioxidant, anti-inflammatory, and neuroprotective effects.
Pomegranates do more than simply taste good—they actively support learning, memory, and brain cell protection.
Dr. Etienne points out that these benefits may extend to shielding the brain from amyloid, the protein that accumulates in Alzheimer’s disease.
With Alzheimer’s affecting 1 in 9 Americans over 65, such protective qualities carry real significance.
Early research also suggests pomegranates may help slow the progression of other neurodegenerative disorders, including Parkinson’s disease.
Also read: 6 foods dietitians say can boost your health after 60
The advantages of keeping your brain healthy go beyond disease prevention and touch every part of life after 50.
A sharper mind means continuing to solve problems, learn new skills, maintain social connections, and handle everyday tasks independently.
Adding pomegranates to your diet can be one small but meaningful step toward these goals. While the benefits are clear, there are a few important considerations before adding them to your routine.
Dr. Etienne notes that fresh pomegranates are not available year-round, with their main season falling between September and December.
The cost can also be higher compared to other fruits, making daily consumption difficult for some people. A good alternative is pomegranate extract, which can be purchased year-round and still deliver many of the same brain-boosting effects.
He cautions against extracts with added sugars, as these can counteract the benefits for brain health. It is important to know that pomegranates may not be suitable for everyone, especially those taking certain medications.
They can interact with blood thinners, statins, ACE inhibitors, and some antidepressants, potentially altering their effects.
People with active flare-ups of digestive conditions like Crohn’s disease, ulcerative colitis, or diverticulitis may also want to avoid them because they can be difficult to digest. “They can be difficult to digest and may irritate the gut during these active flare-ups,” Dr. Etienne says.
Also read: Are you eating enough fruit to stay young? Dietitian reveals the surprising answer
Your healthcare provider should be your first point of contact before making significant dietary changes, particularly if you have ongoing health conditions. They can provide personalized guidance that takes into account your medical history and specific health goals.
This step ensures that adding pomegranates, or any other new food, is safe and beneficial for you. When it comes to nutrition and aging, personalization matters as much as the nutrients themselves.
If pomegranates are not an option for you, there are other brain-healthy fruits worth considering. Dr. Etienne recommends blueberries, dark grapes, avocados, and citrus fruits for their own sets of protective compounds.
Blueberries offer antioxidants that preserve memory, while dark grapes contain resveratrol, which helps reduce inflammation in the brain. These alternatives can still support brain health and fit easily into many diets.
Read next: Harvard study warns that these three fruits may not be as healthy as you think
Have you tried adding pomegranates or other brain-boosting fruits to your meals? Many people find creative ways to incorporate them, from blending them into smoothies to using them as salad toppings. Share your thoughts and experiences in the comments—your tips might help someone else discover a new favorite fruit for brain health.
While many people are aware of the benefits of leafy greens, nuts, and whole grains, there are certain fruits that have been shown to offer unique brain-protective effects.
Choosing the right ones can be a simple yet powerful way to keep your mind sharp well into later years.
We spoke with a neurologist to pinpoint the one fruit over-50s should make a priority, and the answer may surprise you.
Berries, grapes, and citrus fruits are often mentioned when it comes to protecting brain health because they are rich in antioxidants, which help prevent damage to brain cells.
Antioxidants protect neurons, support memory, and improve overall cognitive function by reducing the effects of oxidative stress.
However, neurologist Mill Etienne, MD, MPH, FAAN, FAES, says there is one fruit that deserves far more recognition than it currently gets.
“One fruit that deserves more recognition is the pomegranate,” he explains, noting its rich supply of polyphenols that have antioxidant, anti-inflammatory, and neuroprotective effects.
Pomegranates do more than simply taste good—they actively support learning, memory, and brain cell protection.
Dr. Etienne points out that these benefits may extend to shielding the brain from amyloid, the protein that accumulates in Alzheimer’s disease.
With Alzheimer’s affecting 1 in 9 Americans over 65, such protective qualities carry real significance.
Early research also suggests pomegranates may help slow the progression of other neurodegenerative disorders, including Parkinson’s disease.
Also read: 6 foods dietitians say can boost your health after 60
The advantages of keeping your brain healthy go beyond disease prevention and touch every part of life after 50.
A sharper mind means continuing to solve problems, learn new skills, maintain social connections, and handle everyday tasks independently.
Adding pomegranates to your diet can be one small but meaningful step toward these goals. While the benefits are clear, there are a few important considerations before adding them to your routine.
Dr. Etienne notes that fresh pomegranates are not available year-round, with their main season falling between September and December.
The cost can also be higher compared to other fruits, making daily consumption difficult for some people. A good alternative is pomegranate extract, which can be purchased year-round and still deliver many of the same brain-boosting effects.
He cautions against extracts with added sugars, as these can counteract the benefits for brain health. It is important to know that pomegranates may not be suitable for everyone, especially those taking certain medications.
They can interact with blood thinners, statins, ACE inhibitors, and some antidepressants, potentially altering their effects.
People with active flare-ups of digestive conditions like Crohn’s disease, ulcerative colitis, or diverticulitis may also want to avoid them because they can be difficult to digest. “They can be difficult to digest and may irritate the gut during these active flare-ups,” Dr. Etienne says.
Also read: Are you eating enough fruit to stay young? Dietitian reveals the surprising answer
Your healthcare provider should be your first point of contact before making significant dietary changes, particularly if you have ongoing health conditions. They can provide personalized guidance that takes into account your medical history and specific health goals.
This step ensures that adding pomegranates, or any other new food, is safe and beneficial for you. When it comes to nutrition and aging, personalization matters as much as the nutrients themselves.
If pomegranates are not an option for you, there are other brain-healthy fruits worth considering. Dr. Etienne recommends blueberries, dark grapes, avocados, and citrus fruits for their own sets of protective compounds.
Blueberries offer antioxidants that preserve memory, while dark grapes contain resveratrol, which helps reduce inflammation in the brain. These alternatives can still support brain health and fit easily into many diets.
Read next: Harvard study warns that these three fruits may not be as healthy as you think
