To protect your brain from disease, you should not hesitate to include these 6 plants rich in antioxidants in your diet, according to an Australian study.
- Polyphenols and terpenes found in plants have protective effects on the brain.
- Queen Garnet plum, elderberry and clove have high levels of polyphenols.
- Black pepper has the highest concentration of terpenes.
“Many plant-based foods have been shown to benefit our brains and overall health”explains Naomi May, researcher at the University of Wollongong in a press release. However, this list lacking precision, the scientist and her team sifted through different plants. Their work identified six plant-based foods that help the brain protect itself and fight disease.
Brain: 6 foods to stock up on polyphenols
For this study, the team focused on six fruits and vegetables: Queen Garnet plum, black pepper, clove, elderberry, sage and lemon balm. She also looked at dietary supplements derived from these plants, including two blends rich in astragalus and lemon balm.
Analyzes revealed that the astragalus supplement had the highest levels of polyphenols, antioxidants that benefit the brain. Next came Queen Garnet Plum, Elderberry and Clove. “In particular, these plant products were rich in derivatives of a compound called quercetin, which was associated with an ability to prevent cell death induced by oxidative stress and to chelate (bind a toxic agent to another substance, editor’s note) the copper ions”specify the authors.
Black pepper had, for its part, the highest concentration of terpenes. These are compounds which have the property of fighting against reactive oxygen derivatives such as free radicals, molecules linked to stress, inflammation and aging. Research shows that clove and sage also have terpene levels that are useful for protecting brain health.
Plants that fight oxidative stress and neurodegenerative diseases
“This is the first research that has examined the relationship between these species of compounds and the different antioxidant capacities in these plants. We found significant positive relationships between the concentration of individual compounds measured and certain antioxidant properties. This is important for understand how these plant foods can be used to protect our brain and body from damage”explains Naomi May.
“Why is lemon balm calming? How can sage help the body? Why are elderberries so beneficial for our immune system? We finally have data to start answering these questions,” she adds.
For the researcher and her colleagues, the study published in the journal Food & Function in December 2024 confirms that these plant-based foods can help prevent conditions caused by neuroinflammation and oxidative stress, such as neurodegenerative diseases. “They are also just great for our general health”, concludes the expert.
