Does antioxidant-rich diet make your brain younger? Study explains how

If there are some keys to unlock a healthier life, the list consists of a clean diet, regular workout and ample amount of mindfulness. While a workout and mindfulness keep your physical and mental well-being in order, an antioxidant-rich diet also contributes to both of them.How?Read on to know more.

The study says….

A diet high in antioxidants may reduce the risk of many diseases (including heart disease and certain cancers). Antioxidants scavenge free radicals from the body cells and prevent or reduce the damage caused by oxidation. The protective effect of antioxidants continues to be studied around the world.Researchers from the University of Kentucky recently have found that including certain nutrients in a person’s usual diet may help lower the amount of iron buildup in the brain, potentially lowering a person’s risk for cognitive issues. The study was published in the journal Neurobiology of Aging.For this study, researchers focused specifically on non-heme iron, which is found in both plant and animal products and makes up about 90% of iron a person consumes through food.Valentinos Zachariou, PhD, assistant professor in the Department of Behavioral Science at the College of Medicine at the University of Kentucky and the first author of this study, told Medical News Today, “Iron is a vital element for brain health, playing a key role in essential cellular functions.” He further explained, “However, iron is also a potent oxidizing agent that, when unregulated, can disrupt cellular processes and damage neurons, glial cellsTrusted Source, and myelinTrusted Source. To mitigate this risk, brain cells typically store iron in protective complexes such as ferritin. When stored in these complexes, iron remains safe and non-toxic to the cell.” Zachariou continued, “However, for iron to fulfill its role in cellular functions, it must first be released from these protective complexes.”This current study builds on findings from a previous study conducted by Zachariou and his team that was published in October 2021. In that study, researchers found that a higher intake of antioxidants, vitamins, iron-chelating nutrients, and polyunsaturated fatty acids was linked to lower brain iron levels, as well as better working memory performance.In this new research, scientists followed up about three years later with the same 72 older adults from their original study. Participants had their brain iron levels measured through an MRI technique called quantitative susceptibility mapping.Researchers also examined study participants’ diets and their current cognitive performance, including memory.Zachariou said, “This finding is significant because it demonstrates two key points: (1) the MRI modality we used to non-invasively measure non-heme iron in the brain is sensitive enough to detect increases in brain iron over a relatively short three-year period, and (2) these increases are cognitively significant.” He continued, “Specifically, the brain regions where we observed iron accumulation subserve and are associated with episodic memory and executive function, and iron accumulation in these regions was linked to declines in these particular cognitive functions.”

What is antioxidant?

Antioxidants are substances that protect cells from damage caused by free radicals, which are unstable molecules that can damage cell membranes and other structures. Antioxidants can be natural or man-made, and are found in many foods, as well as in dietary supplements.Antioxidants can help prevent or delay some types of cell damage, and may play a role in lowering the risk of certain diseases. Free radicals are linked to a variety of diseases, including:Heart diseaseCertain cancersDeterioration of the eye lensInflammation of the jointsDamage to nerve cells in the brainAccelerated aging process

What is an antioxidant-rich diet?

An antioxidant-rich diet includes foods that are high in antioxidants, which are molecules that neutralize free radicals in the body. Free radicals are unstable compounds that can harm cells and are linked to illnesses like cancer, heart disease, and diabetes.Here are some examples of foods that are high in antioxidants:Fruits: Cranberries, blueberries, blackberries, apples, and dried fruitsVegetables: Spinach, carrots, squash, broccoli, sweet potatoes, tomatoes, and green peppersNuts and seeds: PecansWhole grains: Whole grainsHerbs and spices: Allium sulfur compounds like leeks, onions, and garlicCocoa: Dark chocolateOther: Artichokes, goji berries, and raspberriesSome vitamins and minerals that are also effective antioxidants include: Vitamin C, Vitamin E, Selenium, and Copper.