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Superfoods For Your Brain

Superfoods for the Brain contain significant amounts of particular nutrients that research shows help the brain function normally or protect it from premature aging. For example, Tufts researchers found that the antioxidant rich foods such as blueberries, strawberries and spinach are effective in preventing and even reversing certain age-related brain deficits such as decreased short term memory, and loss of balance and coordination. Antioxidant rich foods can be recognized by their high ORAC scores and may reduce the risk of developing age-related neurodegenerative diseases, such as Alzheimer’s, by negating the damaging effects of free radicals which are responsible for much of the oxidative stress experienced by the brain. Another antioxidant, vitamin C also plays an important role in brain health as it is involved in the synthesis of the neurotransmitter "norepinephrine". Neurotransmitters are critical to normal brain function and are known to affect mood. Another brain healthy nutrient is folate, required for nucleic acid synthesis and various other metabolic pathways essential to normal brain function.  In addition folate-rich diets are associated with lower homocysteine levels which, when high, may damage nerves in your brain.

Meets Superfood Brain Criteria

To be labeled a Superfood for your Brain a serving of the food must have an ORAC score of at least 3,000 PLUS contain at least 12 milligrams of vitamin C OR 80 micrograms of folate.

OR

Have an ORAC score of at least 1,000 AND contain at least 12 milligrams of vitamin C AND 80 micrograms of folate.

• ORAC Value The Oxygen Radical Absorbance Capacity value is a number that describes the antioxidant power of a food by measuring its ability to absorb free radicals in a test tube. The ORAC value is usually expressed as a number per serving of a fruit or vegetable and generally scientists agree you should try to consume at least a total of 3,000 ORAC units per day.

• Vitamin C A minimum of 12 milligrams represents at least 20% of your daily value as indicated on a food label.

• Folate  A minimum of 80 micrograms represents at least 20% of your daily value as indicated on a food label.

EXAMPLES

Included: Spinach A serving of raw spinach (3 cups, 90 grams) has an ORAC value of 1,364 and contains 25.3 milligrams of vitamin C and 175 micrograms of folate.

Excluded: Pears although a serving of pear (1 medium, 166 grams) has an ORAC value of 4,882, it only contains 7.0 milligrams of vitamin C and 12 micrograms of folate.