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The Mediterranean diet is one of the best ways to eat for a healthier and longer life, thanks to its primary component, olive oil. People living in the Mediterranean region are some of the healthiest and long-lived people in the world. Olive oil provides many health benefits, but its benefits to brain health are often overlooked. Here are some of the ways olive oil helps keep the brain healthy and protects it from degeneration:
- Olive oil is rich in antioxidants – Olive oil is specifically rich in natural antioxidants known as polyphenols. In fact, it contains more than 30 phenolic compounds that are powerful antioxidants and free radical scavengers. Polyphenols can protect the body and brain from oxidation caused by free radicals and other toxins. The protection from oxidation is especially important because the brain uses a lot of oxygen, making it vulnerable to oxidation.
- Olive oil is packed with essential brain vitamins – Vitamins E and K are two vitamins that are important for brain health, and olive oil is rich in these. Vitamin E, particularly in the presence of vitamin C, helps maintain good memory, decelerates memory loss, and greatly lowers the risk of Alzheimer’s disease and dementia. This vitamin can also reduce the damage brought by a stroke by redirecting blood supply after the event. On the other hand, vitamin K helps maintain the brain’s sharpness as you age and enhances brain processing speed. It can also boost your memory, particularly remembering words, which is a common problem as people age. This vitamin also plays a role in preventing Alzheimer’s.
- Olive oil fights against depression – Research found that replacing unhealthy vegetable oils, such as canola, with olive oil can cut the risk of depression by nearly 50 percent. Based on this finding, researchers conclude that the risk of depression increases as the intake of trans fat also increases.
- Olive oil raises brain-enhancing chemicals – Surprisingly, olive oil also increases the levels of two essential brain chemicals: brain-derived neurotrophic factor (BDNF) and nerve growth factor (NGF). BDNF is a protein that encourages new brain cell formation and can ward off the negative effects of stress on the brain. Both chemicals promote the formation and restoration of brain cells. Olive oil also protects against depression as low levels of BDNF are linked to the condition.
- Olive oil helps prevent neurodegenerative diseases – Olive oil can protect the brain from cognitive decline. Research showed that consuming more monounsaturated fats enhances memory and other cognitive functions in older adults. In addition, other research revealed that adhering to a Mediterranean diet rich in olive oil can lower the risk of Alzheimer’s disease by up to 40 percent. Olive oil, as a part of the MIND diet, has been shown to cut Alzheimer’s disease risk by 53 percent. Oleocanthal, an anti-inflammatory polyphenol found in olive oil, also plays a role in Alzheimer’s prevention as it can cross the blood-brain barrier to clear the brain of beta-amyloid proteins linked to Alzheimer’s.
In addition to its brain-boosting benefits, olive oil also boosts the immune system, increases bone density, protects the heart from diseases, and cuts the risk of diabetes. (Related: Olive oil is the key to longevity: Only one tablespoon a day can do wonders for your health.)
Choosing the right olive oil
As mentioned above, olive oil provides many health benefits. However, the type of olive oil matters. When buying olive oil, make sure that you choose only extra virgin olive oil. Extra virgin olive oil is extracted by a mechanical pressing, while other types use chemical solvents to extract the juice. This means that extra virgin olive oil is of higher quality and contains more polyphenols. Also, check the manufacturing and expiration dates of the product and avoid those that are over a year old. Moreover, only buy extra virgin olive oil in a dark-colored glass and not plastic to prevent light and keep bisphenol A (BPA) out of the oil.
Read more news stories and studies on supporting brain health by going to Brain.news.
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Acai berries are widely acknowledged as a nutrient powerhouse for the wide array of phytonutrients and potent antioxidants they contain. A study published in the Journal of Agricultural and Food Chemistry has recognized the beneficial properties of acai (Euterpe oleracea) used in food and nutraceutical products.
Listed below are the health benefits of acai berries according to science. (Related: Nutrient-dense acai berries: The ultimate superfood for optimal health.)
Antioxidant
Acai berries are superior to other superfruits in terms of antioxidant content – having 10 times the antioxidant content of grapes and two times the antioxidant content of blueberries.
A study that appeared in the Journal of Agricultural and Food Chemistry showed the anthocyanin and polyphenolic compounds present in acai berries and demonstrated their respective contribution to the overall antioxidant capacity – offering a wide range of supportive health benefits, in addition to scavenging cell-damaging free radicals from the body. (Related: Acai berries top the charts for antioxidant potency but commercial processing may destroy nutritional content.)
Anti-cancer
Another study that was published in the Journal of Agricultural and Food Chemistry demonstrated the bioactive effects of acai polyphenols in their glucoside and aglycone forms on the anti-proliferation and induction of apoptosis (“cell death”) in leukemia cells. (Related: Study shows acai berries may kill cancer cells.)
Cardioprotective, anti-hypertensive and vasodilating
Eating acai berries every day as part of a healthy breakfast supports the healthy functions of blood vessels. In one study that appeared in the Journal of Cardiovascular Pharmacology, researchers reported on the cardiovascular and metabolic effects of acai berries, stating that the antioxidant activities of the rich polyphenols in acai berries protected epithelial cells from oxidative stress by inducing nitric oxide production that lead to endothelium-dependent relaxation, reduce reactive oxygen species and regulate key targets associated with lipid metabolism in different conditions, such as hypertension, renal failure and metabolic syndrome.
In addition to manganese, copper, iron and magnesium, acai berries contain a good amount of potassium, an important component of cell and body fluids that help control heart rate and blood pressure.
Cholesterol-lowering and anti-diabetic
A study published in the journal PLoS One reported on the growing evidence on the protective role of acai berry polyphenols and exercise training against Type 2 diabetes, one of the most prevalent diseases in the world, being responsible for a marked rate of mortality and morbidity in the general population.
A study that appeared in The British Journal of Nutrition reported that polyphenol and fiber derived from fruits, such as acai berries, are key mediators of anti-diabetic effects by modulating the digestion of starch and other carbohydrates and mitigating hyperglycemia in diabetes.
Acai berries are also rich in medium-chain fatty acids like oleic acid (omega-9) and linoleic acid (omega-6) that support healthy cholesterol levels already within the normal range — reducing the risk of heart disease.
Neuroprotective
Acai berries are rich in omega-3 and -6 fatty acids and full of antioxidant polyphenols that boost the development of the central nervous system and protect healthy brain cells from oxidative damage, which is linked to poor memory and learning.
A study that appeared in the journal Central Nervous System Agents in Medicinal Chemistry presented recently reported case studies showing the efficacy of flavonoid-rich foods, such as acai berries, in reducing neurodegeneration and preventing or reversing the age-dependent deterioration of cognitive function.
The researchers also point out that flavonoids present in acai berries have the potential to treat diseases such as Parkinson’s and Alzheimer’s.
Immuno-stimulant
Eating antioxidant-rich foods like acai berries support a healthy immune system. A study that appeared in the journal PLoS One reported that polysaccharides, including arabinogalactan, isolated from acai berries induce innate immune responses.
These polysaccharides were able to induce cell recruitment or T cell activity that promotes cell-mediated immune responses and is required for host defense against intracellular viral and bacterial pathogens.
Probiotic
Acai berries contain prebiotics that feeds beneficial, or good, microbes in your gut to maintain a balanced composition of gut microflora that is crucial for a healthy digestive system. According to a study that was published in International Dairy Journal, the fiber and polyphenols in acai berries serve as probiotics, which help friendly gut bacteria thrive.
Kidney and bladder protector
The acai fruit from the Amazon region in Brazil contains bioactive compounds, such as alpha-tocopherol, anthocyanins and other flavonoids with antioxidant and anti-inflammatory properties.
Researchers in a study that appeared in the journal International Urology and Nephrology reported on the value of the Brazilian acai berry as a therapeutic nutritional strategy for chronic kidney disease patients. They recommended acai berry consumption as a natural nutritional therapeutic strategy for chronic kidney disease (CKD) patients who present oxidative stress, inflammation and dysbiosis (an imbalance between the types of organisms present in a person’s natural gut microflora).
Anti-skin aging
Acai berries are a rich source of antioxidants, including oleic acid (omega-9 fatty acid) and vitamins A, C, E and B-vitamins, which support skin health by preventing free radicals from causing damage to your skin, such as ultraviolet (UV) damage that contributes to skin aging. Oxidative stress is also linked to many skin problems. Acai berry’s Oxygen Radical Absorbance Capacity (ORAC level) is over 3,500 – much higher than any average fruit like apple and banana.
Sleep aid
Acai berries contain 19 amino acids, phytochemicals and vitamin B6 (pyridoxine), which plays an important role in your body’s natural production of the sleep hormone serotonin, which is involved in the modulation of sleep.
Appetite suppressor
Acai berries are packed with dietary fiber and polyphenols that induce satiety and make you feel full for longer, discouraging eating, according to a study that was published in the Journal of Medicinal Food.
Adding acai berries to your healthy diet can help you achieve reasonable weight management goals, especially if you combine this with regular exercise.
Muscle builder
Being rich in minerals, proteins and high-quality fat, acai berries support muscle growth and development by rebuilding your muscle fibers while also restoring the essential nutrients lost during workouts.
Natural energy booster
Acai berries are rich in B complex vitamins riboflavin (B2), niacin (B3) and pyridoxine (B6) and vitamin K that function as co-factors and support healthy metabolism of carbohydrates, proteins and fats. Acai berries also contain omega acids that improve metabolism rate and boost energy level.
Mood regulator
B-vitamins in acai berries, especially pyridoxine or B6, also support healthy dopamine levels and play an important role in your body’s natural production of dopamine – supporting healthy dopamine levels that can positively influence your mood.
Watch the video below about the top health benefits of acai berries.
This video is from the Health Ranger Store channel at Brighteon.com.
More related stories:
Polyphenols in acai found to have a prebiotic effect that boosts digestive health.
Acai berry: Six ways this superfood can change your health.
5 health benefits of acai berry that make it a real superfood.
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