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Trainer diet staple: strawberries

Expert insight:

The fruit contains a flavonoid called fisetin that acts as an antioxidant, says Ryan, who has a Precision Nutrition level 2 certification.

Recent research shows the compound may keep your body from producing eicosanoids. Those hormones contribute to the chronic inflammation that can lead to conditions such as Alzheimer’s disease, Ryan says. Adopting habits that offset the effect is important for brain health and longevity.

Strawberries contain more fisetin than any other food, but you can also get the flavonoid from apples, kiwi, grapes, and onions, to name a few.

There’s no official daily recommendation for the compound. Instead, Ryan aims to eat at least one serving of a whole-food source per day. “Reducing inflammation is more like an endurance event than a short sprint,” Ryan says.

The bottom line:

Eating high-fisetin foods alone is not enough to prevent disease, but it should be one of several strategies (along with others like managing stress and exercising) you adopt for improved brain health and longevity.

Photo: Patricia Heal / Art Partner Licensing