As we age, our brains shrink. Brain shrinkage occurs when brain cells die and are not replaced. Those with multiple sclerosis and other autoimmune conditions usually experience an accelerated rate of brain shrinkage, as do people who have high blood pressure, diabetes, heart disease, or are simply overweight.
There is more and more research that shows certain foods can help protect our brain cells from this premature dying. Antioxidant-rich vegetables and fruits are important brain-maintaining foods we should eat every day.
There is considerable research that flavonoids, a group of compounds found in plants, have a positive effect on the health of your brain cells. These compounds have been shown to protect brain cells that are grown in a laboratory. The article
The Impact of fruit flavonoids on memory and cognition explains a bit more about how flavonoids help protect our brain cells. In another study,
Concord grape juice supplements improve memory function in older adults with mild cognitive impairment, subjects with mild memory problems -- not diagnosable dementia -- were randomized and given either grape juice or purple sugar water. Neither the subject nor the researchers knew who was drinking real grape juice. After just 12 weeks, significant improvement in memory and verbal recall was observed in those receiving daily grape juice.
Although the precise mechanism of action by which flavonoids protect brain cells is not known, studies have shown diets rich in berries not only protect brain cells but also lower the risk of
high blood pressure, heart disease and
cancer.
So what are good sources of these flavonoids? In general, plants that are brightly colored have a good supply of helpful flavonoids; choose colorful fruits like berries, grapes, and citrus. Beets, both the tops and the roots, are also excellent sources of flavonoids and many antioxidant compounds. The greens have a lot of oxalic acid, which should be avoided by those with a history of kidney stones.
Food is our best defense against deterioration and illness. It's by far the simplest, cheapest, and most enjoyable way to keep our brains as healthy and vibrant as possible. As you know,[URL='
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