Tag Archives: Best foods for your brain

Food Spotlight: Blueberries and Your Brain

Posted by Brooke Phillips on April 30, 2013 under Resources | Read the First Comment

Could berries be medically-proven brain boosters? According to several recent studies, blueberries and strawberries – two berries high in flavonoids called anthocyanidins – appear to reduce cognitive decline in older adults. Anthocyanidins are plant compounds with powerful antioxidant and anti-inflammatory properties. A long-term study of over 16,000 participants over 70 years old suggests that cognitive aging could be delayed by up to 2.5 years in elderly who regularly consume the flavonoid-rich berries.

In a shorter study, researchers at the University of Cincinnati Academic Health Center found the memory function of older adults with early memory decline was boosted by drinking the juice of wild blueberries for 12 weeks.

A much larger long-term study of over 134,000 women and 47,000 men found that those eating at least one serving a week reduce their risk of developing high blood pressure by 10%. Participants consuming the highest amounts of anthocyanins (found mainly in blueberries and strawberries in the US) were 8% less likely to be diagnosed with high blood pressure than those consuming the lowest amounts. The effect was even stronger in participants under 60, and the effect was strongest for those who consumed blueberries as opposed to strawberries.

Curious about how anthocyanins work? See this in-depth article on antioxidant health benefits. Blueberries are one of the richest sources of anthocyanins, although other contributing sources include blood oranges and orange juice, raspberries, tea, red wine and apples. Packed with vitamin C, vitamin K and fiber, blueberries get their color from the rich density of anthocyanins.

For more everyday foods that improve memory and boost brain power, see this article on the Five Best Foods for your Brain. For more health information and useful tips, visit our Resources Blog on TotalHomeCareSupplies.com.

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The Amazing Health Benefits of Antioxidants

Posted by Brooke Phillips on March 29, 2013 under Resources | Read the First Comment

We keep hearing about how terrific antioxidants are for us, but what exactly do they do? Antioxidants sound like they can do miracles for our health – but to most of us they’re still a mystery.

Antioxidants benefit your health by cleaning free radicals out of your bloodstream. Free radicals are electrically-charged molecules of oxygen that accumulate in our blood as we age through a process called “oxidation”. Don’t worry, oxidation is a natural process – and nature provides abundant ways of filtering them out through our diet! Antioxidants are found in everything from fresh fruits and vegetables to whole grains, nuts, chocolate and teas.

So if it’s natural to have free radicals in our blood stream, what’s the big deal? The problems come from too many free radicals accumulating too quickly, and sticking around far too long. Free radicals can damage other cells by attacking healthy ones, and over time have the potential to cause damage to your cellular DNA. This damage is linked to a wide range of diseases, including Cancer, Cardiovascular disease, Alzheimer’s disease, Autoimmune diseases, Cataracts, Macular degeneration and more. Our bodies have natural defenses against free radicals, but those defenses weaken as we age, making us more susceptible to cellular damage over time – which is why many health experts believe a diet rich in antioxidants is key to fighting age-related diseases.

To add to the mystery, there’s not just one type of antioxidant; there are many kinds, some of which you’ve probably already heard about – such as the beta carotene in carrots. Antioxidants have a wide range of health benefits, and different antioxidants benefit different parts of our bodies. For example, beta carotene benefits eye health, while flavonoids benefit cardiovascular health, quercetin benefits memory, and proanthocyanidins (try saying that five times fast!) benefit the urinary tract, among other things. Some studies have even shown that a combination of antioxidants can protect your skin from sun damage. For more information about foods that can help stave off Dementia and Alzheimer’s, try this article on the Five Best Foods for your Brain.

Antioxidants have not been proven to treat any medical conditions, however research implicates that antioxidants may be key in the prevention of a number of degenerative, age-related diseases.

So what are you waiting for? Dig into that fruit salad, enjoy your whole-grain pasta, and reach for the dark chocolate that’s been calling to you! (within moderation, of course). See this handy infographic for some of the health benefits of these 12 delicious, antioxidant-rich foods.

Did you know that drinking water in the morning can boost your metabolism and help fight infection? For more health information or useful tips, visit our Resources blog on TotalHomeCareSupplies.com.

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5 Best Foods for your Brain

Posted by Brooke Phillips on March 20, 2013 under Resources | Read the First Comment

Looking to boost your brain power? The answer may be in your grocery cart. Studies show that some powerhouse foods may boost long term and short term memory, as well as stave off dementia and alzheimer’s disease. Here are our five favorites, and the reasons why:

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1. Walnuts

Rich in minerals, omega-3 fatty acids, b-complex vitamins and vitamin E, walnuts top our list of powerhouse brain foods. Vitamin E is a powerful brain booster, essential for maintaining the integrity of cell membranes. A recent Dutch study showed that people with the most vitamin E in their diets cut their risk of Alzheimer’s by 25 percent – and some of the best sources of vitamin E are nuts and seeds. Polyphenols in walnuts are also thought to improve communication between neurons. According to a Spanish study, People who ate a small handful of walnuts every day improved their working memory by 19 percent.

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2. Fish

Fish are filled with vitamin D and B2, rich in calcium and phosphorus, and most importantly — they’re packed with omega-3 fatty acids, which aid healthy brain function. Loss of fatty acids EPA and DHA are linked to depression, ADHD, Parkinson’s and Alzheimer’s. Researchers have found that a protein called beta-amyloid is associated with memory problems and Alzheimer’s disease – in fact, plaques found in the brains of Alzheimer’s patients are actually clumps of this substance. A study published in the medical journal of the American Academy of Neurology found that people who consume omega-3 have significantly lower levels of beta-amyloid in their blood! Omega-3 fatty acids also prevent inflammation and lower blood pressure, making them essential to heart health.

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3. Spinach

Packed with magnesium and folic acid (as well as vitamins E and K), these greens can help dilate blood vessels, boosting blood flow throughout the body and brain, according to Japanese researchers. Magnesium helps with cell repair, bone and teeth strength and muscle strength, while folic acid builds healthy red blood cells and fights heart disease. Folic Acid is also believed to protect the brain against Alzheimer’s disease and age-related memory loss. Broccoli and asparagus are also excellent sources of folic acid.

4. Blueberries

Antioxidant-rich and cholesterol-free, blueberries are tiny powerhouses of vitamin C, vitamin K and fiber. The color of blueberries is caused by a group of flavonoids called anthocyanins, which destroy free radicals – and studies indicate may help prevent cancer, heart disease, stroke and memory loss. Research suggests blueberries may also reduce the risk for Parkinson’s disease because of their anti-inflammatory powers. Red grapes, cherries and other dark berries are also great sources of anthocyanins.

Image by Abhijit Tembhekar

5. Apples

It’s true – an apple a day may keep the doctor away! Apples are rich in vitamin C, fiber, and antioxidants anthocyanin and quercetin. Quercetin helps prevent LDL cholesterol from oxidizing and inhibits inflammation. Over time, inflammation in the brain can cause cognitive decline. Quercetin also helps prevent dementia by protecting the brain against neurological disorders – as well as decreases cancer risk in your lungs, colon and prostate. The soluble fiber in apples also decreases cholesterol levels and contributes to keeping you feeling energized and full. Quercetin is primarily found in the apple peel, so be sure to eat the peel for maximum health benefit.

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