Leafy greens like spinach, kale, chard and collards have been shown to slow age-related mental decline by up to 40 percent, thanks to their brain-friendly antioxidants like flavonoids and carotenoids.

Apples with skin on. Apples - particularly the skin - are a top source of quercetin, an antioxidant that protects your brain cells from free radical attacks. A low-carbohydrate diet may slim your waistline in the short-term, but it may not make you mentally sharper.

Whole grains are a great source of energy for the brain. Look for unrefined grains, like:. Good news, coffee and tea lovers! Studies have shown caffeine in coffee may reduce your risk of mental decline.

In one study, people who drank three cups of coffee a day were 65 percent less likely to develop Alzheimer's disease and dementia. As an added bonus, theanine in tea is believed to help activate the brain circuit tied to attention span, so sip some unsweetened tea next time you need to focus.

Research from the University of California at Los Angeles will make you want to put down the cookies and cake. Frequent consumption of high fructose corn syrup a form of sugar slowed brain function, learning and memory.

The good news is you can combat the negative effects of sugar by eating foods rich in omega-3s. Maintain good health as you age: Need to make an appointment with a Piedmont physician? Save time, book online. Close X.

All Content Living Real Change Physician's Name News. Back to Living Real Change Sign up to receive the Living Real Change Newsletter. Sign up to receive the Living Real Change Newsletter First Name Last Name Email Address Birthdate. Zip Code. Foods that boost brain function. It's all about the omega-3s Omega-3 fatty acids not only protect your ticker , they can also make you smarter.

Escape to the Mediterranean diet Is there anything the Mediterranean diet can't do? However, the damage caused by an overload of free radicals over time may become irreversible and lead to certain diseases including heart and liver disease and some cancers such as oral, oesophageal, stomach and bowel cancers.

Oxidation can be accelerated by stress , cigarette smoking , alcohol , sunlight, pollution and other factors. Antioxidants are found in certain foods and may prevent some of the damage caused by free radicals by neutralising them.

These include the nutrient antioxidants, vitamins A, C and E, and the minerals copper, zinc and selenium. Other dietary food compounds, such as the phytochemicals in plants, are believed to have greater antioxidant effects than vitamins or minerals.

These are called the non-nutrient antioxidants and include phytochemicals, such as lycopenes in tomatoes and anthocyanins found in cranberries.

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. For instance, men who eat plenty of the antioxidant lycopene found in red fruits and vegetables such as tomatoes, apricots, pink grapefruit and watermelon may be less likely than other men to develop prostate cancer.

Lycopene has also been linked to reduced risk of developing type 2 diabetes mellitus. Lutein, found in spinach and corn, has been linked to a lower incidence of eye lens degeneration and associated vision loss in the elderly. Research also suggests that dietary lutein may improve memory and prevent cognitive decline.

Studies show that flavonoid-rich foods prevent some diseases, including metabolic-related diseases and cancer. Apples, grapes, citrus fruits, berries, tea, onions, olive oil and red wine are the most common sources of flavonoids.

Plant foods are rich sources of antioxidants. They are most abundant in fruits and vegetables, as well as other foods including nuts, wholegrains and some meats, poultry and fish. Good sources of specific antioxidants include:.

There is increasing evidence that antioxidants are more effective when obtained from whole foods, rather than isolated from a food and presented in tablet form. Research shows that some vitamin supplements can increase our cancer risk.

For example, vitamin A beta-carotene has been associated with a reduced risk of certain cancers, but an increase in others — such as lung cancer in smokers if vitamin A is purified from foodstuffs.

A study examining the effects of vitamin E found that it did not offer the same benefits when taken as a supplement. A well-balanced diet, which includes consuming antioxidants from whole foods, is best. If you need to take a supplement, seek advice from your doctor or dietitian and choose supplements that contain all nutrients at the recommended levels.

Research is divided over whether antioxidant supplements offer the same health benefits as antioxidants in foods. To achieve a healthy and well-balanced diet , it is recommended we eat a wide variety from the main 5 food groups every day:. To meet your nutritional needs, as a minimum try to consume a serve of fruit and vegetables daily.

Although serving sizes vary depending on gender, age and stage of life, this is roughly a medium-sized piece of fruit or a half-cup of cooked vegetables. The Australian Dietary Guidelines External Link has more information on recommended servings and portions for specific ages, life stage and gender.

It is also thought antioxidants and other protective constituents from vegetables, legumes and fruit need to be consumed regularly from early life to be effective. See your doctor or dietitian for advice. This page has been produced in consultation with and approved by:. Learn all about alcohol - includes standard drink size, health risks and effects, how to keep track of your drinking, binge drinking, how long it takes to leave the body, tips to lower intake.

A common misconception is that anorexia nervosa only affects young women, but it affects all genders of all ages. Antipsychotic medications work by altering brain chemistry to help reduce psychotic symptoms like hallucinations, delusions and disordered thinking.

No special diet or 'miracle food' can cure arthritis, but some conditions may be helped by avoiding or including certain foods.

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Keywords : oxidative stress, cognitive decline, natural antioxidants, neurodegenerative diseases, neuroprotection. Citation: Franzoni F, Scarfò G, Guidotti S, Fusi J, Asomov M and Pruneti C Oxidative Stress and Cognitive Decline: The Neuroprotective Role of Natural Antioxidants.

Received: 23 June ; Accepted: 09 September ; Published: 13 October Copyright © Franzoni, Scarfò, Guidotti, Fusi, Asomov and Pruneti.

This is an open-access article distributed under the terms of the Creative Commons Attribution License CC BY. A study from The University of California, Los Angeles suggests curcumin can sharpen your recall, too iv. Added bonus: this cohort experienced a slight boost in their mood, too, corroborating our above point about curcumin supporting emotional wellbeing.

Experts believe curcumin can support memory by increasing blood flow to the brain v. The secret is finding an excuse to add turmeric to any culinary creation. Pro cooking tip: for optimal absorption, always combine this pungent spice with its pal: a healthy fat source milk, coconut oil, avocado or fish.

Vitamin E is another antioxidant that kicks free radical ass and prevents cell damage in the brain. Researchers believe this potent compound can delay cognitive decline and support the reduction of age-related degenerative conditions.

Inadequate amounts of this compound are thought to put humans at a significantly higher risk of cognitive decline vii. In the past, lutein — an antioxidant found in a slew of colourful fruits and veggies — was typically known for its role in supporting eye health.

But new research suggests it may keep your grey matter fighting fit, too. In a study from The University of Georgia , researchers assessed the impact of lutein on memory and mental clarity in students viii.

Participants who were given lutein showcased a marked improvement in their ability to process information. Berries keep your brain sharp. php [Accessed 6 Dec. Berk, M. So depression is an inflammatory disease, but where does the inflammation come from?

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Memory and Brain Amyloid and Tau Effects of a Bioavailable Form of Curcumin in Non-Demented Adults: A Double-Blind, Placebo-Controlled Month Trial. As far as brain health goes, egg yolks are a good source of choline, which is associated with reducing inflammation and promoting brain function, like maintaining memory and communications between brain cells.

Blueberries are bursting with antioxidants, specifically flavonoids. These antioxidants stimulate the flow of blood and oxygen in the brain, resulting in boosted concentration.

A study even suggests that they could improve brain function in those who have mild cognitive impairment. Leafy greens , like spinach, kale and arugula, are rich in nutrients such as vitamin E and K, beta carotene and folate. Vitamin E protects cells from damage from free radicals.

These properties have been suggested to prevent or delay cognitive decline in the aging population. Vitamin K has been shown to sharpen memory. Meanwhile, beta carotene helps slow down cognitive decline. Their antioxidants can also protect the brain from toxic free radicals.

Nuts like almonds, pistachios and macadamias each bring something special to the table. Almonds help improve memory, pistachio nut oils help preserve fatty acids and prevent inflammation, and macadamias contribute to normal brain function.

Yet, the top nut award certainly goes to the walnut. Compared to other nuts, walnuts offer twice as many antioxidants, which counteract cognitive decline, and they are packed with DHA, an omega-3 fatty acid, which helps fight inflammation.

Java lovers rejoice! It turns out that kick-start in your morning comes with many added benefits. Caffeine increases alertness by blocking adenosine, a chemical that makes you tired. Researchers from the National Institute on Aging also found that individuals who drank more caffeine performed better on memory tests.