We at lake Chapala are priveldged to enjoy raspberries, strawberries and blackberries almost year round. Cost? about $2-3 USD for 1 litre. So this article caught my attention and I thought I would share it with you.
Deeply-coloured fruits might just stave off dementia
August 24, 2010 07:29 by Dr. Marla Shapiro WATCH my segment on Canada AM: Berries and Brain Power
Whole foods are particularly important in protecting our brain function. While supplements can be useful, it is the vast array of compounds in whole foods that act together to help with healthy aging and even reverse or prevent impairments in our cognitive function.
Factors involved in aging include inflammation and oxidative stress. With both impacting the brain and our body, there can be an increase in not only neurodegenerative diseases such as dementia, but also other chronic diseases such as cardiovascular diseases and even cancer.
In fruits and vegetables are chemical compounds called polyphenolics. Polyphenolics include both flavonoids and anthocyanins. Flavonoids are known to act as anti-inflammatory agents and anthocyanins are known antioxidants. Anthocyanins have been found in specific sites in the brain. Anthocyanins also have insulin like properties that improve metabolic function by lowering sugar.
In animal studies, it has been shown that a diet high in antioxidant-rich blueberries, strawberries and blueberry extracts showed reversals of age-related deficits in function of the neurons and cognitive behavior.
Now, a third mechanism in neuron aging has been identified. Microglia cells act as the natural housekeepers of the brain and clean up and recycle damaged toxic proteins and other structures in the brain cells.
As we get older, the microglia don’t recycle and clean up as well. This process of housekeeping is called autophagy. Autophagy declines with aging and as a result, debris can build up in the brain. Research reported in the Journal of Agriculture Food Chemistry shows that the polyphenols on blueberries shut down the action of a protein that shuts down the autophagy process.
In this new study, a research group was given an extract of wild blueberry juice, versus a control group who was given a placebo. In the study group with the extract, at 12 weeks, there was an improvement in paired associate learning and word recall. There was also a trend to reduced depressive symptoms. Interestingly enough, there also were reduced fasting glucose levels. It may also be that through the trend of lower sugar and improved fasting isulin levels, that this might also be responsible for the improved brain function.
Other research has shown that blueberries inhibit enzymes involved in promoting cancer. As well, blueberries lower arterial constriction and narrowing by relaxing blood vessels, which can have an impact on blood pressure regulation and heart disease.
The phrase "you are what you eat" has new meaning! Berries and fruits are rich in polyphenolics but any fruit or vegetable with deep red, orange or blue colours also are rich in anthocyanins as well. So make sure to have plenty of these in your diet.
WATCH: My segment on Canada AM: Berries and brain power
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