Research shows that pomegranate fights Alzheimer’s disease and traumatic brain injury, but additional research shows that it protects against stroke and high blood pressure, which is a factor for stroke. New research published in the journal Atherosclerosis shows that pomegranate improves the body’s ability to synthesize cholesterol and destroy free radicals in the vascular system.4 And according to research published in Plant Foods for Human Nutrition, pomegranate may help prevent blood pressure increases associated with eating high-fat meals.5
How to Benefit
There are many ways to reap the benefits of eating more pomegranates or drinking more pomegranate juice. Here are some of my favorite ones.
■Eat pomegranates fresh as a snack or a dessert alternative.
■Sprinkle pomegranate seeds on a salad for a beautiful and nutritious addition.
■Drink unsweetened bottled pomegranate juice devoid of preservatives. I recommend diluting it, using 1 part water to 1 part pomegranate juice, to avoid blood sugar spikes and crashes.
■Use a splash of pomegranate juice in your favorite salad dressing recipe to jazz up a plate of greens.
■Add some pomegranate juice to your favorite smoothie to boost the amount of antioxidants in it.
■Enjoy pomegranate juice with citrus juices or carbonated water for a delicious cocktail.
But here’s a safety consideration: One animal study published in the journal Neurobiology of Aging found that pomegranate juice consumption aggravated Parkinson’s disease in animals with the condition, so it is best avoided if you have been diagnosed with Parkinson’s or if Parkinson’s runs in your family.6
Super Health Bonus
Still not convinced about the health benefits of pomegranate? In addition to protecting your brain, enjoying pomegranates on a regular basis can protect your kidneys and liver, boost your immune system, help reduce allergic responses, regulate blood sugar, fight infections, and protect against prostate, breast, and skin cancer. Here are some examples of the exciting research that shows how pomegranates will boost your overall health while building your brain health.
Kidney protection. New research published in the journal Renal Failure showed that an extract of pomegranate prevented kidney damage and protected the kidneys against harmful toxins.7
Liver protection and regeneration. More new research published in Toxicology and Industrial Health showed that pomegranate juice not only protects your liver, it also helps it to regenerate after it has been damaged.8
Increased immunity. Pomegranates and pomegranate juice are packed with immune-boosting vitamin C—an essential nutrient for a strong and healthy immune system.
Reduced allergies. Pomegranates are high in substances called polyphenols, which have been shown to reduce the biochemical processes that are linked with allergies.
Regulation of metabolic syndrome. Research published in the journal Food & Function showed that pomegranate helps regulate blood sugar, improves the body’s sensitivity to insulin, decreases inflammation, and improves numerous other factors involved in metabolic syndrome, which is frequently implicated in obesity and is often a precursor to diabetes. Because of these effects, pomegranate may aid weight loss.9
Protection against infections. New research published in the journal Food and Chemical Toxicology found that an extract of pomegranate increased the effectiveness of a drug used against gram-negative bacteria. Many gram-negative bacteria are known for their drug resistance.10
DNA defense. The antioxidants and/or phytonutrients in pomegranates also appear to interact with the body’s genetic material to offer protection, which may explain part of their anticancer benefits.
Prostate-cancer protection. Research conducted at the University of California, Riverside, and published in Translational Oncology indicated that pomegranate juice and pomegranate extracts caused cancer cell death.11
Breast-cancer protection. Scientists at the University of California, Riverside, also studied the effects of pomegranate juice and three of its nutritional components—luteolin, ellagic acid, and punicic acid—against breast cancer. They published their results in the journal Breast Cancer Research and Treatment and concluded that pomegranate juice and its extracts “are potentially a very effective treatment to prevent cancer progression.”12
Skin-cancer protection. Consumption of pomegranate was associated with a decrease in both main types of skin cancer, basal cell carcinoma and squamous cell carcinoma, according to new research in the British Journal of Dermatology.13
60-SECOND BRAIN HEALTH TIP #12:
Eat Cherries to Power Up Your Brain Protection
Compounds in cherries protect both the watery and fatty parts of your brain from damage.
Who doesn’t love cherries? They’re like nature’s own all-natural candy, but without the guilt. And now there’s more reason than ever to enjoy cherries: They help to protect your brain from harmful toxins and even give your body a boost of antioxidants that quell inflammation and prevent brain damage.
Almost daily, scientists discover new phytochemicals (natural substances found in plants) that fight aging and disease. The best way to obtain these thousands of varied substances is to eat a variety and plentiful amount of fresh fruits and vegetables.
The USDA developed a scale of foods called the oxygen radical absorbance capacity, or ORAC, to identify superfoods that have high levels of antioxidants. Two human studies published in the Journal of Nutrition and the American Journal of Nutrition found that eating high-ORAC fruits and vegetables raises the antioxidant power of the blood by between 13 and 25 percent and may help slow the processes associated with aging of the brain and body. Cherries contain 670 ORAC units per 100 grams.
But slowing aging isn’t the only health benefit cherries offer. Fruits that contain pits (see more information on other fruits with pits) have some of the highest concentrations of flavonoids, which are protective and healing for your brain. A group of flavonoids called proanthocyanidins has demonstrated the unique capacity to protect both the fatty and nonfatty parts of your brain against damage from some environmental toxins. They appear to work by decreasing free radical activity within and between brain cells. Cherries are among the foods with the highest concentrations of these potent antioxidants.
Other research found that cherries are extremely powerful anti-inflammatories. Muraleedharan Nair, PhD, professor of natural products and chemistry at Michigan State University, found that tart cherry extract is 10 times more effective than aspirin at relieving inflammation in the body. And as you’ve already discovered, inflammation has been linked with many illnesses, including dementia and other brain diseases.
How to Benefit
Enjoy fresh cherries instead of your usual dessert. Pit them and add them to smoothies, salads, and even meat dishes. They add a delightful flavor to balsamic vinegar. Of course cherry pie is an option, but most cherry pies contain trans fats in their less-than-healthy crusts, as well as excessive amounts of sugar. You can also enjoy fresh or bottled cherry juice, but make sure that if you choose the latter, it isn’t primarily made up of sugar or diluted with apple juice, as so many bottled juices are. You can also take 2 tablespoons daily of concentrated cherry juice, which is available in most health food stores.
Super Health Bonus
Research shows that cherries are such powerful anti-inflammatories that they even help reduce joint pain and arthritis symptoms. So if you’re suffering from either of these conditions, you’ll likely experience an improvement while enjoying these delicious fruits.
60-SECOND BRAIN HEALTH TIP #13:
Become a Wise Sage for a Savvy Brain
Regular consumption of sage results in a significant memory boost.
When it comes to brain health and mental acuity, you probably don’t give herbs much consideration, yet they are among the most powerful brain boosters you can use. They show tremendous promise in the prevention of brain diseases and in maintaining great brain health.
M
ore than just a seasoning for stuffing turkey, recent research shows that sage is great brain food. A British research team conducted a study of sage’s therapeutic properties on a group of 44 adults between the ages of 18 and 37. Some participants were given capsules of sage oil, while others were given a placebo of sunflower oil. Results showed that those who took the sage oil performed significantly better on memory tests than those who took the placebo. The people who were given sage as part of the study showed improvements in both immediate and delayed word recall scores, as well as mood improvements. Additional research by the same scientific team led them to conclude that sage may also be helpful for those suffering from Alzheimer’s disease.
How to Benefit
Fresh sage is an excellent addition to soups, stews, and chicken dishes. Sautéed in a little olive oil, it is a great accompaniment to pasta dishes, as well. I particularly like sautéed sage with butternut squash ravioli. You can also enjoy a brain-boosting whole grain “stuffing” more often than just at Thanksgiving. I add fresh, chopped sage; onions; celery; and green peppers to my favorite gluten-free whole grain mix, along with a pinch of salt, to enjoy a Thanksgiving-inspired whole grain dish year round.
Super Health Bonus
Sage has a proven history of balancing menopausal and PMS symptoms, but perhaps the most exciting benefit of sage essential oil is that it may actually protect genetic material from damage.
According to a study published in the Journal of Agricultural and Food Chemistry, scientists found that compounds in sage may protect cellular DNA from damage and may even stimulate DNA repair in already damaged cells. While the research is new and has not been tested on humans, this exciting advancement could help in the prevention and treatment of genetic diseases, as well as diseases with a genetic component, including cancer, heart disease, and others.
60-SECOND BRAIN HEALTH TIP #14:
Eat Blueberries for a Brilliant Brain
Regularly eating blueberries dramatically cuts inflammation and boosts memory.
When it comes to “brain food,” grapes get all the attention. And while grapes are powerful brain protectors, I think it’s time for blueberries to share in the acclaim. These delicious berries are brain-healing powerhouses that work to protect your brain from disease in several different ways. And increasing amounts of research show that blueberries can prevent or reverse age-related memory loss. Let’s explore the ways in which blueberries work.
First, blueberries contain a group of plant nutrients called flavonoids, which protect both the watery and the fatty parts of your brain against free radical damage. You may recall that your brain is about 60 percent fat, so it’s equally important to protect both parts. Typically, fat-soluble vitamins tend to protect the fatty part of your brain, so it’s uncommon to find a food that is low in fat yet protects your brain so well. Blueberries are among the foods with the highest concentrations of the flavonoids called proanthocyanidins. Proanthocyanidins give blueberries their rich blue color and act as antioxidants that destroy free radicals linked to aging and disease.
Proanthocyanidins are likely the compounds responsible for the impressive brain health results blueberries demonstrated in many studies. Whatever the mechanism at work, it’s clear from animal studies that those given an extract of blueberries had less motor skill decline and performed better on memory tests than animals not given the blueberries. Researchers concluded that compounds in blueberries may reverse some age-related memory loss and motor skill decline.
Second, blueberries contain salicylic acid—the natural version of aspirin—which helps prevent arterial clogging linked to stroke. It also acts as an anti-inflammatory to take down inflammation, which is an underlying factor in many brain diseases.
Third, other as-yet-unidentified compounds in blueberries help to increase levels of heat shock proteins in your body. Heat shock proteins (or stress proteins, as they are also called) are used by your body to address sudden internal temperature increases and other stresses. They also play a role in assembling and transporting proteins within your body and protecting cells. Heat shock proteins tend to decrease as we age. When levels become too low, the result is cellular inflammation and damage, including damage to your brain. Research shows that blueberries help to restore heat shock proteins and that if you eat blueberries regularly, inflammation tends to lessen.14
There is a fourth mechanism by which blueberries improve brain health: Consuming blueberries on a regular basis increases your body’s production of the feel-good brain chemical messenger called dopamine. Dopamine helps to control your brain’s reward and pleasure center, and levels tend to be low in people with brain diseases such as Parkinson’s.
Finally, blueberries are packed with the brain-boosting and protecting vitamin E, niacin, and folate, and they contain the minerals magnesium, manganese, and potassium. Check out 60-Second Brain Health Tips #47, #45, #50, #19, and #11 for more information on each of these nutrients .
How to Benefit
Eat at least ½ cup of blueberries daily, at least 5 days a week. They can be fresh or frozen but should not be canned or sweetened. It’s easy to add blueberries to smoothies or to blend them and make ice pops in freezer molds. One of my favorite ways to enjoy blueberries is to slightly thaw frozen ones and snack on them as a delicious sorbet-like dessert. You can also blend them into a pudding, add them to your breakfast cereal, enjoy them atop a salad, or just snack on them on their own. They taste amazing while protecting your brain.
Super Health Bonus
In addition to their many other nutrients, blueberries are a rich source of ellagic acid, a phytonutrient that has proven anticancer and genetic material protection capabilities. It also encourages a healthy rate of apoptosis—the method by which your body seeks out and destroys harmful or damaged cells, such as cancer cells. This process helps reduce cancer risk.
60-SECOND BRAIN HEALTH TIP #15:
Chomp on Celery to Prevent Memory Lapses
Containing 20 anti-inflammatory compounds, celery and celery seeds are brain-boosting superstars.
Celery might just be the most overlooked brain health superfood. Perhaps it is because affordable, readily available celery is just too commonplace to even be considered. But when it comes to your brain, you’ll want to give celery a second thought. It is definitely a brain superfood.
Over 900 years ago, Hildegard von Bingen, a writer, scientist, musician, and nun, wrote about celery’s anti-inflammatory properties. But it was only much more recently that scientists have proven what she knew almost a millennium ago. James Duke, PhD, author of The Green Pharmacy and world-renowned botanist, discovered that both celery and celery seeds contain more than 20 natural anti-inflammatory compounds, including an extremely potent one known as apigenin. These anti-inflammatories help reduce brain inflammation that can occur as you age and make you more vulnerable to memory lapses and brain decline.
How to Benefit
Celery is one of the most versatile foods, making it simple to add to your daily diet. You can juice celery in a juicer or blender. (If you’re using a blender, you’ll want to add a bit of water and drink it immediately, as the fiber quickly bulks up.) Add chopped celery or celery seeds to soups or stews. My sister blends pieces of celery into her excellent Caesar salad dressing to thicken it and give it a hint of celery taste, along with all of the health benefits. You can also enjoy raw celery crudités with almond butter, hummus, or your favorite dip or spread, or add chopped, raw celery to salads.
Use either celery seeds or celery as a salt substitute in recipes to obtain the anti-inflammatory benefits. Both the seeds and the stalks have a naturally salty flavor that lends itself to many dishes. One of my favorite appetizers to have in place of garlic bread is celery bread. It’s made the same as garlic bread but uses celery seeds in place of the garlic. Simply brush olive oil on whole grain gluten-free bread, sprinkle with celery seeds, and bake until golden.
Super Health Bonus
You can also reap
the benefits of celery seeds in supplement form. Some supplement formulations for the arthritic condition gout, which is primarily experienced as pain in your big toe, contain this valuable anti-inflammatory remedy. That’s because celery and celery seeds are proven arthritis remedies.
60-SECOND BRAIN HEALTH TIP #16:
Consider the Curry Factor for a Brain Boost
Curcumin found in curry provides potent protection against brain diseases.
Taste isn’t the only reason to enjoy your favorite Indian curry dishes: They typically contain the yellow-colored spice known as turmeric—a powerful food that helps protect your brain from disease.
Research conducted by Greg Cole, PhD, associate director of the Mary S. Easton Center for Alzheimer’s Disease Research at UCLA, showed that curcumin, the pigment that gives turmeric its signature yellow color, is also a potent weapon against inflammation and plaque buildup in the brain.15 Inflammation and plaque have been linked to serious brain diseases, including Alzheimer’s. Early evidence of the link between inflammation and Alzheimer’s disease began when University of British Columbia researcher Patrick McGeer and Sun Health Research Institute, Arizona, researcher Jo Rogers explored a decade of hospital drug records and found that arthritis patients who were regularly treated with strong anti-inflammatory drugs were seven times less likely to develop Alzheimer’s.16
But strong arthritis drugs aren’t a great option, as they are linked with serious side effects. Some of the drugs in this class of medications, known as COX-2 inhibitors, were temporarily pulled from the market due to the number of deaths associated with them. Fortunately, turmeric is both a COX-2 inhibitor and works on an additional level of inflammation. Prostaglandins, the chemical messengers that are frequently responsible for inflammation in your body, are made by two enzymes known as cyclooxygenase-1 (COX-1) and cyclooxygenase-2 (COX-2). While the arthritis drugs work on the COX-2 enzymes, turmeric works on both enzymes to stop inflammation in its tracks. Even better, turmeric doesn’t have the negative side effects of the drugs.
Boost Your Brain Power in 60 Seconds Page 9