Overview

Do you know why brain health is important? The ultimate goal of pursuing health and longevity is to maintain a healthy brain throughout one's life. The human brain, a vital component of the nervous system, plays a critical role in controlling thoughts, memory, movement, and emotions. 

Cognitive health is influenced by many factors, including age-related brain changes, traumas, mental problems, substance addiction, and illnesses. It emphasises the rising need to understand the influence of food and nutrition on cognitive decline in older persons, opening the path for innovative preventative treatment options. 

Micronutrients like B group vitamins, iron, and polyphenols are essential for cognitive health. Consuming more fruits and vegetables containing these micronutrients has been related to a lower risk of cognitive impairment and dementia.

What are phytochemicals?

Phytochemicals, also known as phytonutrients or antioxidants, are bioactive substances found in fruits and vegetables created by secondary plant metabolism in response to changes in the environment. Phytochemicals contribute to plant colour, flavour, and aroma. In dietary plants, about 10,000 phytonutrients have been found. 

Phytochemicals play an important role in maintaining the chemical equilibrium of the brain by aiding the function of receptors for key inhibitory neurotransmitters. Hence, phytochemicals are crucial for overall brain health. Phytochemicals are thought to lower the risk of a variety of serious illnesses, including cardiovascular disease, cancer, and neurological disorders. As a result, those who eat more fruits and vegetables may be less likely to develop illnesses caused by neural malfunction.

Phytochemicals and brain health

Phenols

Phenolic compounds present in vegetables are associated with reducing the risk of developmental disorders of the brain such as vision impairment and intellectual disability. Sources of phenols include:

• Broccoli 
• Brussels sprouts
• Tomatoes 
• Kale 
• Cabbage 
• Lettuce 
• Cocoa 
• Yam 

Alkaloids

Alkaloids can impact the central nervous system (CNS), brain and spinal cord nerve cells, and autonomic nervous system, regulating the body's functions and behaviour. Tomatoes and potatoes are rich in alkaloids.

Terpenoids 

Terpenoids and their semisynthetic derivatives may be potential neuroprotective medicines against a variety of neurological and cognitive dysfunctions. They have shown efficacy in protecting of brain against neurodegenerative disorders and preserving brain health. Broccoli is rich in terpenes.

Saponins 

Saponins, steroid or triterpenoid glycosides with therapeutic potential, have shown potential in drug development for treating Alzheimer's disease, the leading cause of dementia. Saponins have the potential to reduce amyloid-beta peptide deposition, potentially improving the treatment of Alzheimer's disease. Hence saponin acts as a neuroprotectant. Soybean and spinach contain a high amount of saponin.

Carotenoids

Carotenoid-rich brain Nutrient Pattern Is positively correlated with higher cognition and lower depression. Carotenoids promote the formation of the cerebral cortical region in a baby given formula Carrots, spinach, lettuce, and sweet potatoes are rich sources of carotenoids.

Quercetin 

Quercetin has promise as a safe and effective supplementary medication for treating neurodegenerative illnesses and other brain disorders by lowering inflammation and protecting against neuroinflammatory damage. Red onion, broccoli, and spinach contain high amounts of quercetin.

Lycopene 

As the ageing process progresses, an increase in oxidative stress and inflammation likely contributes to a decline in cognitive function. Lycopene acts as an anti-inflammatory agent, thereby promoting brain health. Red, orange and pink fruits and vegetables are a rich source of lycopene. 

Antioxidants and brain protection

 Oxidative stress is thought to be harmful to proper brain function. Brain tissue has a high rate of oxidative metabolic activity,

an abundance of reactive oxygen metabolites, and relatively low antioxidant levels. Antioxidants may assist in mitigating the detrimental consequences of oxidative stress by counteracting the unstable chemicals that compose free radicals. 

Antioxidants may be able to counteract some of the signs of ageing (such as memory loss).

Therefore antioxidants act as neuroprotectants and promote and nourish brain health. Polyphenols, which are bioactive substances found in plants have been shown to have a role in the prevention of a variety of noncommunicable illnesses, including cardiovascular disease, hypertension, diabetes, and cancer.

Isn't it true that your mother always told you to eat your vegetables? Antioxidants keep your brain young. Because the brain is made up of all these complicated lipids that are readily harmed by oxidants, it stands to reason that consuming a lot of antioxidants would protect the brain from damage.

Antioxidants are abundant in broccoli, spinach, carrots, and potatoes, as well as cabbage, asparagus, avocados, beetroot, radish, lettuce, sweet potatoes, squash, pumpkin, collard greens, and kale.

Summary 

Sources of antioxidants also contain phytochemicals. Fortunately, there are many fruits and vegetables to choose from, meaning we can experiment with different combinations and discover new flavours. Lettuce is also rich in antioxidants and contains vitamins A and C which is crucial for brain health.