Sip, Crunch, Remember: The Easy Daily Habit to Fight Alzheimer’s

Aging may be an inevitable part of life, but what if you could protect your brain against the gradual decline in memory and cognitive functions that often comes with it? A potential way to do that is through natural chemicals found in everyday fruits like apples and grapes, as well as beverages like wine. These chemicals, known as polyphenols, have been shown to help shield the brain from the risk of Alzheimer’s disease – if consumed the right way.

Understanding Polyphenols

Polyphenols are a diverse group of micronutrients that are naturally present in many plant-based foods and beverages. They are known to exhibit potent antioxidant properties, offering a line of defense against various health disorders such as heart disease, obesity, as well novel coronavirus, and even some types of cancer ¹.

Furthermore, recent studies have indicated that polyphenols can also play a significant role in protecting the brain against neurodegenerative diseases like Parkinson’s and Alzheimer’s.

Polyphenols and Alzheimer’s Disease

The key to unlocking the full potential of polyphenols for brain health lies in ensuring that these helpful substances reach the brain in adequate amounts. Research conducted at Purdue University and the Mount Sinai School of Medicine has shown that the best way to achieve this is to consume polyphenol-rich foods and drinks consistently over a period of time.

The study found that the amount of polyphenols from grapeseed extract reaching the brain was up to 200% higher on the 10th day of consumption than on the first day. This suggests that while a single, high dose of polyphenols may not have a significant impact, moderate and consistent consumption can yield better results. As researcher Mario Ferruzzi aptly puts it, “It’s like eating an apple a day, not a case of apples over two days every month.”

Food Sources of Polyphenols

While the study focused on the benefits of grapeseed extract, there are numerous other polyphenol-rich food sources that you can include in your diet to ward off the onset of Alzheimer’s:

1. Apples: A good source of flavanols and flavonols, which are subclasses of polyphenols, apples have been linked to improved cognitive function and a reduced risk of developing Alzheimer’s disease ².

2. Berries: Blueberries, strawberries, and other berry varieties abound in anthocyanin polyphenols known for their antioxidant and anti-inflammatory properties. They have been suggested to improve memory and delay age-related cognitive decline ³.

3. Grapes: Both grape juice and whole grapes, particularly the skins, are rich in polyphenolic compounds. Regular consumption may help improve memory, information processing, and overall brain health.

4. Green tea: Rich in flavonoids and catechins, green tea is another popular source of polyphenols that can benefit your brain. Some studies have shown that those who consume green tea daily have a lower risk of dementia and cognitive decline ⁴.

5. Dark chocolate: Cocoa and dark chocolate contain high levels of flavanols, which can help promote brain health, enhance blood flow, and even improve mood.

6. Olive oil: A primary component of the Mediterranean diet, extra virgin olive oil is rich in oleocanthal – a type of polyphenol that has been linked to a reduced risk of Alzheimer’s disease and improved cognitive function ⁵.

How to Incorporate Polyphenols Into Your Diet

Including these polyphenol-rich foods in your daily diet is an easy and delicious way to help protect your brain from Alzheimer’s disease. Here are some ideas to get you started:

• Enjoy a daily serving of fresh berries as a snack or added to oatmeal or yogurt.
• Swap out your morning cup of coffee for green tea or consume as an afternoon pick-me-up.
• Drizzle olive oil over salads, roasted vegetables, and whole grain pasta dishes.
• Opt for at least one serving of grape juice or red wine per day ⁶, or snack on a handful of grapes.
• Indulge in a small piece of dark chocolate (at least 70% cocoa) as a satisfying dessert.

By making these simple adjustments to your daily eating habits, you can not only enjoy the culinary delights offered by polyphenol-rich foods but also take a proactive approach to protecting your brain from the devastating effects of Alzheimer’s disease.