The One Fruit a Neurologist Is Begging People Over 50 To Eat More Of

The One Fruit a Neurologist Is Begging People Over 50 To Eat More Of originally appeared on Parade.

If you’ve spent even a few minutes scrolling through your feed, you’ve likely passed by a video (or two) that spouts the benefits of popular wellness trends for longevity. Whether it’s trying retinol to reduce wrinkles, checking out a Pilates class to strengthen muscles, or downloading a meditation app to squeeze in a few minutes of self-care, many people are trying just about anything in the name of living a longer, healthier life.

While those examples all help with different facets of longevity, we can’t forget about the brain. As you age, keeping your brain sharp becomes increasingly important. And while you’ve probably heard that doing crossworld puzzles or getting seven hours of sleep per night are good for your brain (they are!), the food you eat also has a significant impact on cognitive function as you get older.

Experts advise that a diet that includes fruits, leafy greens, nuts, whole grains, and fish supports healthy brain aging. But with so many different food groups to choose from, it can be overwhelming to figure out what to add to your grocery list. We spoke with a neurologist to specifically learn which fruit people over 50 should eat more of, and here’s what our expert had to say.

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What Fruit Does a Neurologist Recommend for People Over 50?

Berries, grapes, and citrus fruits are often lauded for their cognitive benefits. That’s because all of these fruits contain antioxidants, or substances that play a critical role in helping prevent cell damage caused by oxidative stress. Specifically, antioxidants support your brain by protecting neurons and brain cells, which can boost cognitive function (like your ability to think or remember things).

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But the number one fruit that Mill Etienne, MD, MPH, FAAN, FAES, a board-certified neurologist and professor at New York Medical College, recommends for healthy aging might not even be one that you reach for too often. “One fruit that deserves more recognition is the pomegranate,” he explains. “Pomegranates are rich in polyphenols, which provide powerful antioxidant, anti-inflammatory, and neuroprotective effects.”

These nutrients in pomegranates offer a variety of cognitive benefits. “Pomegranates have been shown to enhance learning and memory,” Dr. Etienne says. “[They] may also help protect the brain from amyloid, the protein that accumulates in the brains of individuals with Alzheimer’s disease.”

Alzheimer’s disease, an age-related neurodegenerative disorder that affects your memory and thinking, is the most common type of dementia. The condition affects 7 million Americans and 1 in 9 people over the age of 65. Recent studies suggest that the anti-inflammatory properties of pomegranates, in particular, can help protect against Alzheimer’s disease. Dr. Etienne also notes that more studies are now assessing whether pomegranates might help prevent or slow down the progression of other brain disorders, such as Parkinson’s disease.

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But disease prevention isn’t the only benefit. As you reach your 50s, 60s, and beyond, a sharp brain can help you continue to critically think, learn, manage daily tasks, enjoy social activities, and maintain your independence. Eating brain-friendly fruits like pomegranates may be one small step to achieve that bigger goal.

What To Keep in Mind Before Eating Pomegranates

Before you stock up on this delicious fruit, there are some things to consider. “One of the main drawbacks of a pomegranate is its high cost and the fact that it isn’t easily available year-round,” Dr. Etienne says. Generally, pomegranates are in season in the fall between September and December. But there’s good news: Pomegranate extract might also give you those brain-boosting benefits.

“While the fresh fruit may not be available throughout the year, pomegranate extract can be purchased all year long,” Dr. Etienne explains. “However, be cautious not to buy a version of pomegranate extract that contains added sugars, as these are not beneficial for the aging brain.”

It’s also worth noting that pomegranates may not be the best option for everyone. “If you are considering incorporating pomegranates into your regular diet, it is important to consult your doctor to ensure it is safe for you,” Dr. Etienne advises.

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Pomegranates may interact with certain medications like blood-thinning drugs (which prevent blood clots), statins (which lower cholesterol), ACE inhibitors (which reduce blood pressure), and antidepressants (which help treat depression and anxiety). And if you’re experiencing an active flare-up of an underlying health condition like Crohn’s disease, ulcerative colitis, or diverticulitis, it may be best to avoid pomegranates altogether. “They can be difficult to digest and may irritate the gut during these active flare-ups,” Dr. Etienne notes.

Your best bet will always be to check in with your healthcare provider about any lifestyle changes you’re making. They can help give you individualized medical advice that tailors to your health goals.

Other Brain-Healthy Fruits To Try

So, what happens if you can’t eat pomegranates because they either interact with your medications, aren’t available in stores, or you just don’t flat-out like them? Don’t worry, there are always other fruits you can consider.

“I strongly recommend that individuals over the age of 50 also regularly incorporate blueberries, dark grapes, avocados, and citrus fruits into their diets,” Dr. Etienne says. These fruits have their own brain-boosting health benefits.

For example: “Blueberries are packed with antioxidants that help protect the brain and preserve memory,” he says. “Dark grapes contain resveratrol, a polyphenol that reduces inflammation and oxidative stress in the brain.”

Your fruit choices are important, but what ultimately matters is that you incorporate foods in your eating plan that are both good for your brain and your taste buds. So, if these brain-healthy fruits aren’t already a part of your diet, we hope this information at least gives you some food for thought—literally.

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Sources

The One Fruit a Neurologist Is Begging People Over 50 To Eat More Of first appeared on Parade on Aug 9, 2025

This story was originally reported by Parade on Aug 9, 2025, where it first appeared.