Happy Sunday Reader,

Hope this email finds you well.

Brain health is a huge concern for many people especially as more and more people are diagnosed with neurodegenerative diseases like Alzheimer’s. In the area of brain health, food is truly “thy medicine” as Hippocrates directed circa 400 BC.

Multiple studies suggest that certain compounds – anthocyanins – which are found in blue-purple fruits and vegetables, may indeed help delay cognitive aging and reduce the risk of neurodegenerative diseases. These compounds help to protect the brain and nervous system from oxidative stress and inflammation caused by free radical damage.

The beauty about anthocyanins is that they are rapidly absorbed when we consume them and can cross the blood-brain barrier to exert their benefits on brain cells, making them the most potent anti-oxidants for the brain.

Anthocyanins have four routes of physiological effects:

• reduce systemic inflammation by impacting the messages sent through the gut-brain axis;
• encourage the growth of health-promoting bacteria in the gut, reduce gastrointestinal inflammation, increase health-promoting compounds, and reduce the production of toxic compounds;
• provide neurological antioxidant effects through their ability to cross the blood-brain barrier and concentrate in different compartments;
• impact neuro-inflammatory communication directly within the brain.

Did you know?

• Anthocyanins are members of the flavonoid family of phytochemicals, and they may improve vascular function, blood flow, and cognitive function.
• Consuming blueberries and strawberries is associated with a slower risk of cognitive decline, and blueberry intake is associated with benefits in memory.
• ​Anthocyanins may help maintain thinking and memory by reducing inflammation and by inhibiting DNA damage in the brain.
• ​Blueberry juice contains polyphenols and anthocyanins and may act as a potent antioxidant to help protect your brain against oxidative stress and the damage it can cause.
• Regular consumption of strawberries and blueberries combined with vitamin E may lower the risk of Parkinson’s disease.
• Consuming 200 mL of cherry juice daily has the potential to improve language and memory, as well as reduce systolic blood pressure.

Major sources of anthocyanins include blueberries, cherries, strawberries, raspberries, purple grapes, black currants, red cabbage, and red onion, in addition to the fruits and vegetables below.

Blue-purple Fruits

Blueberries

• Adding blueberries to your diet (about 1 cup of fresh blueberries) may help improve some aspects of cognition.
• Phytochemicals found in antioxidant-rich foods like blueberries may serve to help reverse the course of neuronal and behavioral aging.
• Regular blueberry intake can prevent cognitive decline and improve the effects of stress on the brain.
• Researchers reported that daily consumption of blueberry powder equivalent to ½ cup of whole fruit for 12 weeks could improve executive control functions and reduce fasting insulin levels.
• Blueberries and anthocyanins reduce the risks of neurological decline but also cardiovascular disease and type 2 diabetes mellitus.
• Select blueberries that are firm and not mushy or with the skin broken. When shaking the container, the berries should move around freely rather than sticking together. Ensure they are free of moisture (and mold), which can cause them to spoil.
• When buying frozen blueberries, shake the bag to ensure the berries are loose and not stuck together, possibly indicating they were damaged in some way.
• Buying frozen blueberries is a great way to reap the benefits of blueberries when fresh berries are unavailable. Frozen blueberries provide comparable amounts of antioxidant effects and active anthocyanin levels. Drying the fruit, however, will reduce their total anthocyanin level by 41%, and dehydrating will reduce levels by 49%.

Blackberries

• Blackberries are rich in anthocyanins and may counteract neuroinflammation caused by a high-fat diet.
• Because of the compartmentalized structure of blackberries and raspberries, they are high in fiber. Adults are recommended to consume 25-35 grams of dietary fibre daily..
• Fully-mature blackberries have the highest antioxidant capacity and highest levels of anthocyanins and magnesium.

Black raspberries

• A diet rich in black raspberries may reduce intestinal inflammation.
• Black raspberries contain vitamin A, C, E, calcium, folic acid, and are a good source of fiber.

Bilberries

• One of the most abundant sources of anthocyanins is the bilberry.
• Bilberries reduce the expression of inflammatory markers and help quell oxidative stress.
• Bilberry has long been used to improve night vision.
• Supplementation with 240 mg of bilberry extract over 12 weeks reduced levels of ocular fatigue caused by screen use in 109 healthy subjects
• Incorporate bilberries into smoothies, oatmeal, and salads.

Plums

• Plums and their dried counterpart, prunes, contain phenol compounds like neochlorogenic and chlorogenic acid.
• Neochlorogenic acid may inhibit inflammation in the brain.
• Chloregenic acid has antioxidant activity and can cross the blood-brain barrier to exert its neuroprotective effects on the brain.
• The skin of a fresh plum has the highest levels of phenolic compounds and the highest antioxidant capacity of the fruit

Purple grapes and raisins, figs, boysenberries, and marionberries are other blue-purple fruits that can support brain health.

Blue-purple Vegetables

Purple kale

• Purple-stem kale may contain more health-promoting compounds than other varieties, including higher levels of phenolic acids and flavonoids compared to green-stem kale, and purple kale contains anthocyanin pigments, giving it its rich color.

Purple potatoes

• Purple potatoes are a good source of antioxidant nutrients like vitamin C and anthocyanins.
• Purple potatoes are rich in vitamin B6, which plays a role in brain cell and nervous system activity, where it is involved in the production of neurotransmitters like serotonin and dopamine.
• The high levels of anthocyanins in purple potatoes reduce their glycemic impact and therefore they don’t raise blood sugar as the regular potatoes.

Eggplant

• Delphinidin is the purple-colored plant pigment in the skin of purple eggplant that exhibits neuroprotective and antioxidant effects and may prevent memory loss.
• Eggplant is also rich in fiber, minerals, vitamin C, thiamin, niacin, B6, B12, A, E, D, and K
• Try baking eggplant, sauteing it, or stuffing it with other brightly colored vegetables.

Black and purple carrots

• Black and purple carrots are of European origin and are rich in brightly-colored polyphenolic compounds.
• In comparison to the orange carrot, black and purple carrots contain five different anthocyanins in addition to carotenoid pigment.
• Black carrots are 14 times higher in antioxidant capacity than orange carrots.
• Carrots are high in prebiotic fibre and promote healthy diversity in the gut microbiota. A healthy gut microbiota supports cognitive function and prevents neural inflammation.
• Choose black and purple carrot varieties at the farmers market if you find them.

Here are approximate amounts of anthocyanins in some of the foods. The exact amounts can vary based on factors like ripeness, cultivation methods, and storage:

• Blueberries: One of the richest sources, containing around 25–495 mg per 100 grams.
• Blackcurrants: 130–275 mg per 100 grams.
• Blackberries: 83–326 mg per 100 grams.
• Red cabbage: Approximately 115–260 mg per 100 grams.
• Black plums: 24–510 mg per 100 grams.
• Cherries: Around 30–400 mg per 100 grams.
• Elderberries: Extremely high, with up to 2,000 mg per 100 grams.
• Raspberries: Red ones have about 10–60 mg per 100 grams, while black raspberries can have 100–650 mg.
• Red and purple grapes: About 30–750 mg per 100 grams.
• Açaí berry: Extremely rich in anthocyanins, but the amount can vary greatly.
• Eggplant (especially the skin): Variable, but can range between 20–100 mg per 100 grams.

The actual amount of anthocyanins in these foods can also vary depending on the variety, growing conditions, and how the food is stored and prepared. For maximum health benefits, it's a good idea to include a variety of these foods each week into your diet.

As always, let me know if you have any questions. Always a pleasure to hear from you Reader. Enjoy your day!

Please share this newsletter with family members, friends and colleagues. Always so grateful for your support.

Committed to your health,

Wanjira

​​​

​