In a post last summer, we wrote about the powerful antioxidant benefits of blueberries. A new scientific review of several studies finds strong evidence that blueberries and other berries can help prevent age-related memory loss and cognitive changes. As our population is aging and life-spans are getting longer, mental decline is a growing concern.

The new review, conducted by the USDA Agricultural Research Service at Tufts University, found that berry fruits can help the brain remain healthy in several ways. The high levels of antioxidants in berries help protect the brain from oxidative stress produced by harmful free radicals.

Berries also affect the way neurons in the brain communicate via “cell signaling.” These changes in signaling can prevent inflammation in the brain that contribute to neuron damage and improve both motor control and cognition.

As each berry has a unique combination of phytochemicals, it will take more research to determine whether these benefits are the result of individual compounds common to all berry fruits or whether specific combinations of chemicals in each type of berry have similar effects.

More Brain Friendly Foods

In addition to berries, other foods have been shown to support brain health.

• Fish containing the Omega-3 fatty acids Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA)
• Nuts and flax seeds which contain another Omega-3 fatty acid Alpha-Linolenic Acid (ALA)
• Lentils, spinach, asparagus, kidney beans or other foods high in folic acid support cognitive function.
• Eggs are a good source of choline which supports memory and motor function.

Other lifestyle habits can also affect your brain. Learn other proactive measures you can take to support a healthy brain here.

Sources:

Science Daily

Live Strong

When planning to incorporate more antioxidants into your diet, I bet the first thing that pops into your head is, "Gotta eat more berries." Makes perfect sense as berries have become the go-to food we've been hearing and reading about for a good while in the MSM. Interestingly, a new rival appears to be emerging, and from a previously "forbidden" source too: Black rice.

Called the "forbidden rice" by Chinese nobles in ancient times who hogged it for themselves, black rice may be a cheaper alternative that contains more anthocyanin antioxidants in a spoonful than a comparable amount of blueberries, but with more fiber and less sugar.

Although it's used primarily to make noodles, pudding, sushi and food decorations in Asia, LSU researchers believe food markets could use black rice bran not only as a potentially far safer substitute for artificial food colorings (some of which have been linked to cancer), but a healthy additive to baked goods, beverages and cereals.

Learn about the important reasons to include more antioxidants in your daily diet by reading our latest newsletter feature, Immune System Health and Support: The Importance of Antioxidants.

Image source: Anna Frodesiak, Wikimedia Commons

American Chemical Society August 26, 2010

healthfinder.gov August 26, 2010

Journal of Agricultural and Food Chemistry, Vol. 58, No. 18, p. 10007-10015, September 22, 2010

EurekAlert October 20, 2010