How to live longer: New study reveals the best food to improve cognition and longevity

LONGEVITY methods backed up by science are a hot topic. Everyone wants to know how to live longer and healthier. A new study has found one of the best foods to help with memory, keep the heart heathy and improve ageing.

By JESSICA KNIBBS04:01, Sun, Dec 12, 20210Copy link

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It’s common knowledge that the foods we eat can influence our physical wellbeing. Now, there is growing evidence that eating certain foods, such as berries, could influence our cognitive wellbeing and positively impact our longevity too. 


A new study published in the International Journal of Food Science and Nutrition found that berries could have the potential to influence cognitive function in people of all ages. 

The study found that blueberries have been shown to improve memory and executive function. Further studies into the benefits of blueberries have also observed improvements in cognitive control of mood, meaning that the well-known superfood could play a role in helping to manage anxiety and depression.

How to live longer: Best food for ageing

How to live longer: New study finds the best food to improve ageing and longevity (Image: Getty Images)

Researchers also uncovered data indicating how blueberries helps to delay ageing and in turn promote longevity.

In two different models of ageing, blueberries have been shown to extend one’s life span.

Blueberries contain specific flavonoid molecules which fight DNA damage and slow age-related damage to the brain cells.

Numerous studies have shown that blueberries protect memory-associated brain regions from oxidant and inflammatory damage helping to boost longevity.

Blueberries have also been linked to slower rates of cognitive decline and improved working memory and executive performance as we get older.

Given the fact that we are an ageing global population, enjoying blueberries as part of a balanced diet could be another useful strategy alongside conventional treatments. 

 The study authors explained that positive effects for extracts, juices, and whole berries (typically freeze-dried and powdered) were seen at doses equivalent to one cup of fresh blueberries. These amounts can easily be achieved within a normal diet. 

How to live longer: Berries

How to live longer: Berries improve cognition and keeps the heart healthy (Image: Getty Images)


Berries are a nutritious, heart-healthy snack for everyone.

They’re packed full of antioxidants and fibre, which contribute to cardiovascular improvements, they said.

Eating just three or more servings of berries a week could lower your risk of a heart attack by as much as 34 percent.

Dr Emma Derbyshire, Public Health Nutritionist and adviser to British Summer Fruits said: “Blueberries are full of polyphenols such as anthocyanins which have been linked to cognitive benefits.

These are exciting findings and imply that berries have an important role to play in reinforcing cognitive wellbeing, both in school and as we age. 

“Berries can be easily included in the diet, no matter what our age.

“Scattered onto cereals, pureed into porridge, juiced into a smoothie, or simply eaten as a portable snack. It will be fascinating to see how research evolves in this exciting field.”

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