Oxidative stress occurs when there are too many unstable molecules called free radicals and not enough antioxidants to eliminate them. In that case, it can damage cells and tissues, which is why it is one of the causes of aging, generates chronic inflammation and has been related to the development of neurodegenerative diseases such as Alzheimer’s and Parkinson’s. The bad news is that the brain is particularly sensitive to that type of oxidation.
Why is the brain so vulnerable to oxidative stress?
Did you know that our brain consumes 20% of total basal oxygen and 25% of glucose to sustain its neuronal activity? However, it has very modest endogenous antioxidant defenses, compared to other organs in the body.
Neurons, for example, have approximately 50% fewer defenses against oxidative stress than other cells in the body, as revealed by a study carried out at the University of Edinburgh.
As if that were not enough, some of the neurotransmitters involved in the transmission of nerve impulses, such as dopamine, serotonin and adrenaline, also become autoxidized, which increases the brain’s sensitivity to oxidative stress, as indicated by research carried out in the University of the Highlands and Islands.
These neuroscientists concluded that there is a complex range of factors that make the brain more prone to oxidative stress, from the intensive use of glucose and unsaturated lipids to the mechanism of calcium and transition metals. The latter are involved in the transmission of nerve impulses, but have also been found in senile plaques in brains affected by neurodegenerative diseases.
What does all that mean? That the very structure and mode of functioning of the brain make it more prone to oxidative stress and, therefore, more vulnerable to the damage it can cause.
The good news is that you can compensate for this imbalance between the generation of reactive oxygen species and the availability and action of antioxidants. How? Among other things, including more foods rich in antioxidants in your diet. Take note: your brain will thank you!
3 high-antioxidant foods to protect your brain
Your body produces some antioxidant agents, but they are usually not enough to counteract the action of free radicals, so you need to resort to external sources, mainly from your diet. For that reason, everything you eat can influence the structure, function and health of the brain.
1. Green tea
Green tea is probably one of the healthiest drinks in the world. Catechins, polyphenolic compounds that are present in large quantities in this type of tea, are mainly responsible for its powerful antioxidant action – and also what gives it its slightly bitter flavor. In addition, they are useful for improving mood and enhance cognitive functions such as attention, memory and thinking.
On the other hand, tannins, which are found in large quantities in green tea, can prevent brain damage. These compounds that tea leaves produce to prevent animals from devouring the growing plant, especially gallotannin, stimulate the DNA repair system and prevent neuronal death, making it very useful for preserving brain functions, even in cases of brain injuries.
2. Broccoli
Leafy greens in general, such as kale, spinach, chard, and broccoli, are rich in brain-healthy nutrients such as vitamin K, lutein, folate, and beta-carotenes.
Broccoli, in particular, contains sulforaphane, a sulfur component that is stored in the form of glucoraphanin and is one of the most powerful natural inducers of detoxification enzymes, exerting a prolonged antioxidant action. In other words, it has a powerful antioxidant action.
As a curious note, broccoli sprouts contain between 20 and 50% more glucoraphanin than the adult plant. For this reason, it is not surprising that the consumption of this vegetable contributes to slowing down cognitive deterioration, has anti-inflammatory effects and helps to repair damaged nerve cells.
3. Spirulina
Spirulina, a type of algae that grows in the seas, has been used for centuries. In fact, did you know that it was an important food source for the Mayans and Aztecs? Rich in carotenoids and anti-inflammatory peptides, it is particularly effective in protecting us from oxidative stress.
Spirulina is not only beneficial for neuronal development, but also has neuroprotective effects: it attenuates oxidative stress due to its antioxidant properties and its ability to reduce pro-inflammatory cytokines at the brain level. Remember the transition metals problem? Well, spirulina is very effective to avoid that iron, one of the most common and important metals in the brain, reacts to oxygen or peroxides.
Green tea not only improves brain function in the short term, but also protects the brain from the effects of aging in the long term, in particular reducing the risk of developing neurodegenerative diseases such as Alzheimer’s and Parkinson’s.
How can you take advantage of these antioxidant substances?
You can add these foods to your diet, making sure to include a daily dose of antioxidants for your brain that can cope with the oxidative stress process. Or you can choose dietary supplements. Many supplements are specifically designed to deliver concentrated doses of key antioxidants. However, it’s important to consult a healthcare professional before starting any supplement regimen to ensure it aligns with your health needs.
Just remember that, beyond just brain health, antioxidants play a crucial role in protecting the body from the wear and tear of everyday life. They don’t just fight oxidative stress – they help maintain cellular health, support your immune system, and even slow down aging. Prioritizing antioxidants isn’t just about enhancing cognitive function; it’s about fostering long-term vitality.
By embracing a lifestyle rich in antioxidants, you’re investing in your brain’s resilience and overall well-being. Whether through food or supplements, this is one small step with profound benefits for your future self.
References:
Trotta, T. et. Al. (2022) Beneficial Effects of Spirulina Consumption on Brain Health. Nutrients; 14(3): 676.
Cobley, N. et. Al. (2018) 13 reasons why the brain is susceptible to oxidative stress. Redox Biology; 15: 490-503.
Mancini, E. et. Al. (2017) Green tea effects on cognition, mood and human brain function: A systematic review. Phytomedicine; 34:26-37.
Baxter, P. S. & Hardingham, G. E. (2016) Adaptive regulation of the brain’s antioxidant defences by neurons and astrocytes. Free Radical Biology and Medicine; 100: 147-152.
Díaz, M. L. & González, M. E. (2014) El estrés oxidativo en las enfermedades neurológicas: ¿causa o consecuencia? Neurología; 29(8): 451-452.
Townsed, B. E. et. Al. (2014) Dietary broccoli mildly improves neuroinflammation in aged mice but does not reduce lipopolysaccharide-induced sickness behavior. Nutr Res; 34(11): 990–999.
Ying, W. & Xiong, Z. (2010) Oxidative Stress and NAD+ in Ischemic Brain Injury: Current Advances and Future Perspectives. Curr Med Chem; 17(20): 2152–2158.
Opazo, C. (2005) Metales de transición y enfermedad de Alzheimer. Revista Española de Geriatría y Gerontología; 40(6): 365-370.
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