We’re constantly told to reach for blueberries when we’re thinking about brain health, and for good reason, they’re genuinely excellent for you. But according to leading neurologists, there’s another fruit that deserves just as much attention, if not more, when it comes to protecting your memory and cognitive function as you age: the humble pomegranate.

Why this matters for Australians

With Dementia Action Week running from September 21-27, and Dementia Australia using this year’s campaign to encourage more open conversations about the condition, it’s a timely moment to look at genuine, evidence-based ways to support brain health as we age.

An estimated 459,000 Australians are living with dementia in 2026, a number projected to exceed one million within the next 35 years. It’s easy to feel like cognitive decline is simply an inevitable part of getting older, but neurologists are increasingly clear that we have more influence over how our brains age than many of us realise, and some of the most effective tools are sitting in the fruit aisle at your local supermarket.

Why pomegranate stands out

Dr Mill Etienne, a board-certified neurologist and professor of neurology at New York Medical College, says adults over 50 should be reaching for pomegranates far more often. While berries tend to get most of the attention in conversations about protecting memory, Etienne explains that pomegranates carry particularly high levels of specialised polyphenols, plant compounds with strong anti-inflammatory, antioxidant and neuroprotective properties that directly help guard ageing brain tissue against everyday wear and tear.

The reasoning comes down to how the brain actually ages. Cellular damage from oxidative stress and chronic inflammation gradually wears down the delicate neural pathways we rely on for memory and clear thinking. The antioxidants in pomegranate help neutralise the free radicals responsible for much of that damage before they can affect the brain’s memory centres, and some emerging research suggests the fruit’s anti-inflammatory action may help lower the risk of developing neurodegenerative conditions including Alzheimer’s and Parkinson’s disease.

Building a genuinely brain-protective plate

Pomegranate isn’t a silver bullet on its own, and a varied, colourful diet remains the real foundation of good brain health. If pomegranate isn’t in season, or interacts with medications you’re taking such as blood thinners (always check with your GP or pharmacist first), there are plenty of other deeply pigmented fruits worth prioritising.

Dr Shae Datta, a neurologist at NYU Langone Hospital and co-director of its Concussion Center, points to flavonoids found in dark berries specifically, compounds that can cross the blood-brain barrier and help calm localised brain inflammation while supporting mental processing speed. Dr Etienne echoes this, recommending dark grapes, avocados, citrus fruits and fresh berries as regular additions to a weekly meal plan, given their combination of anthocyanins, resveratrol and healthy fats.

The last bite

None of this means abandoning blueberries, they remain a genuinely excellent choice. But if you’re looking to genuinely round out your brain-protective diet, working pomegranate, dark grapes, avocado and citrus into your regular rotation alongside your usual berries gives your brain a broader, more complete defence as the years go by.

This article reports on expert commentary and general nutrition information. It isn’t personalised medical advice — if you have specific health concerns, including how certain foods may interact with medications you’re taking, speak with your GP or pharmacist.

IMPORTANT LEGAL INFO This article is of a general nature and FYI only, because it doesn’t take into account your personal health requirements or existing medical conditions. That means it’s not personalised health advice and shouldn’t be relied upon as if it is. Before making a health-related decision, you should work out if the info is appropriate for your situation and get professional medical advice.