Many of us know that staying active, avoiding smoking and drinking, and eating a balanced diet can all help keep our brains healthy. However, regarding this last point, new research shows that it's about more than just avoiding processed foods and filling your plate with veggies. In fact, consuming certain antioxidant-rich foods can have neuroprotective effects—but you're probably not eating them.
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Antioxidants are known to improve brain health.
The study, published in the journal Food & Function, examined how specific antioxidants in plant-based foods affect brain health. Antioxidants, also known as phytonutrients or phytochemicals, help protect our bodies against cellular damage caused by free radicals.
"Over time, free radical damage can cause problems for tissues and organs in the body, potentially leading to disease," explains Mayo Clinic. "Research suggests that free radical molecules can add to the risk of health issues linked to aging. Some examples are heart disease, age-related macular degeneration, Alzheimer's disease and cancer."
However, they add, "The body's cells can fix or prevent free radical damage, for example, by making antioxidant enzymes."
RELATED: 7 Daily Ways to Keep Your Brain Young.
These 6 plant-based foods had protective effects on the brain.
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The new research looked at two antioxidant compounds—"phenolics, which can contribute to the plants' color, and terpenes, which are responsible for the flavor and fragrance of plants," according to Medical Xpress. Both are found in the following six plant-based foods and herbs:
- Queen Garnet plum (a hybrid of the Japanese plum developed in Australia for its high levels of beneficial anthocyanins)
- Black pepper
- Clove
- Elderberry
- Sage
- Lemon balm (an herb in the mint family)
"This is the first research that has looked at the relationship between these species of compounds and different antioxidant abilities in these plants," said lead study author Naomi May, a PhD candidate in the School of Medical, Indigenous and Health Sciences at the University of Wollongong in Australia.
"There is a lot of potential to use plant-based foods as part of a toolkit to manage conditions caused by neuroinflammation and oxidative stress, such as neurodegenerative disease," she added. "They are also just great for our general health."
RELATED: 5 Best Memory-Boosting Foods, According to Science.
Supplements can help, too.
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The study also looked at two over-the-counter supplement blends, one high in the herb astragalus and the other high in lemon balm. The astragalus supplement had the highest level of phenolics.
Though it was not mentioned in the study, Queen Garnet plum (affectionately known as "the queen of antioxidants") is also available as supplement powders, nectars, and concentrates. Lemon balm is often found as a tea or a liquid supplement.
And, of course, elderberry is a more common supplement, typically used for immune support.
The Takeaway
There is evidence to support the claim that these antioxidant-rich, plant-based foods can support brain health. Of course, before you make any changes to your diet or supplement regimen, always speak with your healthcare provider.
"There is a lot of potential to use plant-based foods as part of a toolkit to manage conditions caused by neuroinflammation and oxidative stress, such as neurodegenerative disease," concluded May. "They are also just great for our general health."
