Summer Fruits for Brain Health
As the earth turns and seasons change, so do our appetites. We also need to increase our water intake as the sun intensifies. In fact, staying hydrated keeps your memory sharp and your mood stable. It also helps keep your body cool (by sweating) during the hot summer months. The good news is that you don’t just have to drink water. You can eat it, too.
Research shows that eating foods that are full of water helps keep you satisfied with fewer calories. For instance, take watermelon at 92 percent water! It can both satiate your hunger and thirst. Maintaining a healthy weight is also a huge part of brain health. That’s why having the proper nutrition is key to AD prevention, and why Diet and Supplements is the 1st Pillar of Alzheimer’s Prevention.
Drinking tart cherry juice can help reduce post-workout pain and enhance your sleep. Remember that sleep is HUGE in brain health. We need sleep to detox and de-stress the brain… among many other great whole-body benefits. The anthocyanins in tart cherries activate a molecule that helps rev up fat burning and decrease fat storage, helping you stay slim. On the other hand, sweet cherries are loaded with potassium– a natural blood-pressure reducer. Sweet cherries are rich in beta carotene, vitamin C, anthocyanins, and quercetin, which may work together synergistically to fight cancer.
Blueberries are another delicious fruit packed with antioxidants and phytoflavinoids. These berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists. Not only can they lower your risk of heart disease and cancer, but they are also anti-inflammatory. We’ve said it a lot: inflammation is a key driver of all chronic disease. Do everything you can to reduce inflammation– eating blueberries seems like a great way to do it!
Raspberries are a great source of fiber and can help lower cholesterol. One cup of raspberries has 8 grams of fiber. A study in the Journal of Nutrition suggests that eating more fiber may help prevent weight gain or even promote weight loss. Over the course of a two-year study, researchers found that when study participants boosted their fiber by 8 grams for every 1,000 calories, they lost about 4.5 pounds. Say you’re consuming 2,000 calories per day, aim to increase your fiber by 16 grams and you can try it out yourself.
When selecting berries, note that the darker they are, the more antioxidants they have. Be sure to include lots of other fruits and vegetables in your diet as well. Vegetables are incredibly good for your mind and body. We’ll have more to share on this soon.
Remember, your brain is a flesh and blood organ that needs the proper fuel to function well. Building a better memory, preventing Alzheimer’s and memory loss, and impacting the causes of Alzheimer’s disease all depend on your lifestyle. Your diet is critical to your brain’s health. And with the proper Alzheimer’s diet, you can actually influence the health of your genes. That’s right– prevention is within your reach and it starts with the foods you put in your body.
We hope you have a great start to the summer and enjoy the seasonal changes coming your way. For more information on diet and supplements, click here.