Impact of antioxidant-rich food on brain health and ageing

Aging is often associated with the formation of several wrinkles and perhaps the growing of white hair. However, what people tend to ignore most is that aging is also associated with the brain. How would you feel if I told you that the food you consume has the potential to retard this aging process, hence enabling you to retain a youthful and active brain? Here comes: antioxidants. These ingredients are proving to be one of the most effective weapons against the aging of the brain – preventing its deterioration and damage. But let us begin with something else, so changing the order of things is allowed. After all, this is not just about making simple food antioxidants. It appears that they are changing the whole paradigm of understanding brain health.

The Brain and Free Radicals: Antioxidant Action

Once upon a time, your brain was filled with many people, machines and vehicles all driving around, every single day and hour. Now, imagine a thin and continuous layer over the city, of molecular sparks, active wear tear on the structures of the city. These sparks are known as free radicals and they are aggressive molecules that accumulate and destroy brain cells. As a consequence, the fast age-related degradation of the brain occurs as well as the increased chances of suffering from memory loss due to the oxidative stress generated.

On the other hand, antioxidants act like a fire extinguisher; they block these free radicals and their functions before too much trouble has arisen from these sparks. Otherwise, without the assistance of such compounds, the fragile balance of the ecology of the human brain is in significant danger, and therefore in this case, antioxidants may definitely be termed ‘the true heroes of the war’.

Only we are not talking about some fighting mechanism. The effects of the foods that are high in antioxidants have been discovered to be more effective than what was previously thought. It’s not merely about preventing the loss of memory, but in fact it transforms the whole process of aging of our brain to something else.



Flavonoids: Nature’s Gift for Enhancing Mental Function

Everyone must have heard about the benefits of small fruits like blueberries on the human brain. But let us look at it from another angle. For example, a study published by Harvard measured the effects of consumption of foods rich in flavonoids (such as berries, apples, and green tea) on cognitive decline and reported a 20% protective effect. That may sound a small number if you do not realize that its similar effect would be giving your brain a healthy longer functioning span of about 2-3 years. You can think of flavonoids in the simplest of words as a ‘brain fertilizer’ which encourages the growth of new neurons (neurogenesis) in one’s brain and also improves the ability of the brain’s neurons to communicate with each other.

And this is not the only benefit provided by these compounds. Also, these substances enhance the bloodstream in a person’s head enabling the firing of the neurons more efficiently. So, if you munch on some berries the next time, you are actually upgrading your brain’s operating system.


Vitamin E: Your Brain’s Personal Bodyguard

Have you ever seen your smart phone battery deteriorates with time? Well, that’s how oxidative stress works in the brain — it destroys the brain bit by bit. But how about having a protective case for your neurons? Here comes Vitamin E. Vitamin E is present abundantly in nuts such as almonds and pistachios, vegetable oils, animal fats, and a few vegetables such as spinach; this vitamin protects brain cells from oxidative stress.
It's also notable that most people consumed a higher dietary intake of Vitamin E than those who developed Alzheimer's, according to research published in the Journal of Alzheimer's Disease. Visualize this antioxidant resource person- your brain’s very own bodyguard, whose only job is to shield the neurones from harm’s way.


Polyphenols: Connection Between The Gut And The Brain

Polyphenols — abundant in foods such as dark chocolate, green tea, and red wine – make a remarkable difference. Even though the distinctive characteristics of these compounds make them popular, it is the investigations on the gut-brain axis which have revealed even more fascinating use of these compounds. This term refers to the dialogue between the digestive system and the brain which controls mood and even intelligence.

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Bacteria in the gut use polyphenols as energy substrates and then communicate with the system by sending anti-inflammatory and antioxidative signals to the brain. As if there is a conductor of orchestra, for the brain and the stomach are two instruments that play extremely well with one another – much like how polyphenols help orchestrate the two parts. Polyphenols act as a balancing factor – the gut and the brain are long distant cousins communicating all the time thanks to the interaction of polyphenols who act as the translators.

Talking of which, the solitary square of that dark chocolate bar or the green tea that they sip, does much more than beautifying for oneself, it is a health practice for one’s brain and gut as well. This affinity in movement is fundamental in ensuring the wellbeing of the brain and improving the endurance of cognitive functions with the passage of time.

Your Meal is a Game Changer

There is a need to change the perspective that individuals have kept towards food. Antioxidants are not only good because of the ability to assist the brain— they are important bulwarks against the issue of old age. Very basic, everyday foods such as berries, nuts, and green tea are all powerful antioxidants that when integrated within your daily diet, will help you in delaying the process of aging and boost the health and function of your brain.

This is because it is very simple. There is no need to follow every diet or health trend. More effective, sustained efforts such as changing afternoon coffee to green tea or snacking on a few almonds, are helpful to one’s brain longevity. The science is certain: these do not only support healthy aging; they support a more active, functional, and present mind. This brain-boosting revolution should be welcomed and the associated meals conducive to a healthy diet taken for a better quality of life.

(Mr. Narendra Shetty, Chief Wellness Officer - Kshemavana, Yoga and Naturopathy Centre)