Eating fruit is one of the best things you can do for your body. Some fruits, such as blueberries, contain powerful antioxidants called phytonutrients, which help protect your body against cancer-causing free radicals and may slow down some of the effects of aging. Not surprisingly, studies have shown that a diet high in fruit can help prevent many of the symptoms of diseases such as Alzheimer's disease and other deteriorating conditions of the brain.
Oxygen Radical Absorbance Capacity
Developed by scientists at the National Institutes of Health, the Oxygen Radical Absorbance Capacity unit is a method of measuring the antioxidant capacity of different foods and supplements. It is believed that foods higher on the ORAC scale will more effectively neutralize free radicals. The antioxidants will slow the oxidative processes and free radical damage that can contribute to age-related degeneration and disease.
Anti-Aging
Blueberries, acai, blackberries and pomegranates contain phytochemicals. These have been shown to stunt and reverse decline in brain functions as people age. Including the non-essential nutrient in the diet may improve motor skills, reverse short-term memory loss and reverse the effects of diseases such as Alzheimer's. The phytochemicals in antioxidant-rich fruits are believed to be beneficial in reversing the course of neuronal and behavioral aging.
Productivity
Mental exercise drains glucose, so maintaining your glucose level throughout the day with fruit is a great energy boost. The natural sugars in fruit can help brain function and productivity while keeping sugar levels from spiking too high like with other sugary alternatives. Foods with a low glycemic index don't push the pancreas to secrete much insulin, so blood sugar levels are steadier. Grapefruit, apples, cherries, oranges and grapes are a few that have a low glycemic index. The fiber in whole fruits helps slow the body's absorption of fruit sugar, so always choose fruit over fruit juices.
Dietary Recommendations
The Center of Disease Control and Prevention recommends a colorful variety of fruits and vegetables each day. Depending on age, sex and activity level, each person's intake will differ. Try adding fruit to salads, smoothies or other recipes to meet your suggested daily requirements.
References
- Glyconutrients Reference: What Are Phytonutrients?
- Cornell Chronicle: Fruit Could Keep Alzheimer's at Bay; Susan Lang; February 2008
- Antioxidant Fruits; ORAC Value, Oxygen Radical Absorbance Capacity; October 2009
- U.S. Department of Agriculture; Nutrition and Brain Function; Rosalie Marion Bliss
- The Franklin Institute: Nourish -- Carbohydrates Fuel Your Brain
- Fruits and Veggies Matter: Home Page
