Alzheimer’s and dementia are diseases associated with aging that affect millions of people. Research about prevention is ongoing, but a brain healthy diet may have protective and preventative benefits.
A brain-healthy diet is one that also reduces the risk of heart disease and diabetes. Good nutrition is low in fat and cholesterol and offers the right balance of nutrients, includes protein and sugar.
Brain Healthy Foods
While research is ongoing, the most current research suggests that certain foods may reduce risk of heart disease and stroke. Foods that appear to have brain protective benefits include dark skinned fruits and vegetables. Cold water fish that contains beneficial omega 3 fatty acids include halibut, mackerel, salmon, trout and tuna.
Tufts University on Antioxidant Rich Fruits & Vegetables
Tufts University has published research about the antioxidant activity of fruits and vegetables. According to Tuft’s University, Science has long held that damage by oxygen free radicals is behind many of the maladies associated with aging, including cancer and cardiovascular disease. There is evidence that a high intake of fruits and vegetables can reduce cancer risk. Additional information suggests that diminished brain function associated with Alzheimer’s and Parkinsons’ disease may be due to free radicals.
Research has shown that eating whole fruits and vegetables is more effective than supplementing with antioxidant vitamins. Foods contain more than 4,000 flavonoids, which are a major class of dietary antioxidants that appears to be responsible for much of the protective power of fruits and vegetables.
The ORAC test was developed by Dr. Cao while he was a visiting scientist at the National Institute on Aging in Baltimore, Maryland. ORAC is short for Oxygen Radical Absorbance Capacity, which is a measurement of the ability of foods to subdue oxygen free radicals in the test tube. Foods with high ORAC activity were about the raise the antioxidant power of human blood, prevent loss of short term memory, maintain ability of brain cells to respond to stimulus and protect tiny blood vessels against oxygen damage.
Foods with a high ORAC level may have a positive impact on blood plasma and tissue antioxidant capacity. Doctors Prior and Cao suggest a daily intake of 3,000 to 5,000 ORAC units. Following are foods with high levels of ORAC, which are easily incorporated into regular nutrition.
Top Antioxidant Foods (ORAC units per 100 grams)
Fruits
- Prunes 5,770
- Raisins 2,830
- Blueberries 2,400
- Blackberries 2,036
- Strawberries 1,540
- Raspberries 1,220
- Plums 949
- Oranges 750
- Grapes, red 739
- Cherries 670
Vegetables
- Kale 1,770
- Spinach 1,260
- Brussels sprouts 980
- Alfalfa sprouts 930
- Broccoli florets 890
- Beets 840
- Red bell pepper 710
- Onion 450
- Corn 400
- Eggplant 390
A brain healthy diet is one that also prevents other serious diseases. Research is ongoing in this important field. In the meantime, incorporating these healthy antioxidant rich foods may help to overall health.
Resources:
Alzheimer’s Association Adopt a Brain-Healthy Diet
Can Foods Forestall Aging? Based on studies at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University in Boston, Published in Agricultural Research/February 1999Resveratrol Research on 60 Minutes
Apple Juice May Delay Alzheimer's Disease
