Have you ever wondered if certain foods can improve your cognitive function and boost your brain power?
Look no further than carotenoids! These plant pigments are known for their antioxidant properties and have been found to improve brain function in various studies. Carotenoids are commonly found in colourful fruits and vegetables, such as carrots, sweet potatoes, and spinach. By incorporating these foods into your diet, you can reap the benefits of improved cognitive function, memory, and overall brain health.
We will dive deeper into the science behind carotenoids and their impact on the brain, as well as provide tips on how to incorporate them into your daily routine.
What are carotenoids and their benefits for the brain?
Carotenoids are a group of plant-based pigments found in plants, algae, and some bacteria. They are responsible for the bright red, orange, and yellow colours of fruits and vegetables. Three carotenoids in particular [Lutein, Meso-Zeaxanthin and Zeaxanthin] play a crucial role in promoting eye and brain health.
Carotenoids have been extensively researched for their health benefits, particularly their antioxidant properties. Antioxidants help to neutralise harmful free radicals in the body, which can cause damage to cells and contribute to the development of chronic diseases. In addition to their antioxidant properties, carotenoids have been found to have specific benefits for the brain.
Studies have shown that carotenoids can improve cognitive function, memory, and overall brain health. They may also reduce the risk of age-related cognitive decline and neurodegenerative diseases such as Alzheimer’s*.
How carotenoids improve cognitive function:
Carotenoids have been found to improve cognitive function through several mechanisms. One of the main ways they do this is by reducing oxidative stress in the brain. Oxidative stress happens when there is an imbalance between free radicals and antioxidants in the body, leading to damage to cells and tissues. This can contribute to the development of chronic diseases and age-related cognitive decline.
Carotenoids also have anti-inflammatory properties, which can help to reduce inflammation in the brain. Chronic inflammation has been linked to a range of health problems, including cognitive decline and neurodegenerative diseases.
Another way carotenoids improve cognitive function is by enhancing communication between brain cells. They do this by increasing the production of neurotransmitters, which are chemicals that send signals between neurons in the brain.
Foods rich in carotenoids:
Carotenoids are found in a variety of fruits and vegetables, particularly those that are green, red, orange, and yellow in colour. Some of the best food sources of carotenoids include:
- Carrots
- Sweet potatoes
- Spinach
- Kale
- Broccoli
- Tomatoes
- Red peppers
- Mangoes
- Papayas
- Apricots
To maximise the benefits of carotenoids, it’s important to eat a variety of colourful fruits and vegetables as part of a balanced diet. Aim for at least five servings of fruits and vegetables per day and try to include a variety of colours to ensure that you are getting a wide range of nutrients.
Studies on carotenoids and cognitive function:
re-MIND (Memory Intervention with Nutrition for Dementia) was a recently concluded two-year nutritional intervention trial. This study aimed to investigate the effects of carotenoids and omega-3 fatty acid supplementation on the natural progression of mild-to-moderate Alzheimer’s disease. The trial yielded significant improvements in antioxidant and anti-inflammatory nutrients, specifically omega-3 fatty acids and carotenoids, for the group receiving the active intervention, in comparison to the placebo group. Furthermore, the trial demonstrated notable changes in the quality of life, as reported by caregivers. Those patients who received the active intervention showed improvements in memory, mood, and day-to-day activities, as opposed to those on the placebo. The formula tested in the re-MIND trial, known as ReMind™, is now available for commercial use.*
Tips for incorporating carotenoids into your diet:
Incorporating carotenoids into your diet is easy and delicious! Here are some tips for getting more carotenoids in your diet:
- Add sliced carrots, red peppers, and cherry tomatoes to your salads and sandwiches.
- Roast sweet potatoes and carrots.
- Make a spinach or kale smoothie for a quick and easy breakfast or snack.
- Snack on apricots or mangoes.
- Or if you would like the peace of mind of knowing that you are getting the exact amount your brain needs every day, why not consider taking ReMind™. With three capsules each day, ReMind™ will boost your diet and start you on the road to better brain function. Before taking any supplements, it’s important to talk to your healthcare provider to ensure that they are safe and appropriate for you.
Remember, it’s important to eat a variety of colourful fruits and vegetables to ensure that you are getting a wide range of nutrients. Try to incorporate a variety of different types of fruits and vegetables into your diet, and experiment with new recipes to keep things interesting.
*Feeney, J, et al. Plasma Lutein and Zeaxanthin Are Associated With Better Cognitive Function Across Multiple Domains in a Large Population-Based Sample of Older Adults: Findings from The Irish Longitudinal Study on Aging. Journals of Gerontology Series .
*A: Biological Sciences and Medical Sciences. 72(10):1431-1436. ‘Supplementation With Carotenoids, Omega-3 Fatty Acids, and Vitamin E Has a Positive Effect on the Symptoms and Progression of Alzheimer’s Disease’ Re-MIND (Memory Investigation with Nutrition for Dementia) Trial. J Alzheimers Dis. 2022:233–249.
*Nolan JM, et al. ‘Supplementation With Carotenoids, Omega-3 Fatty Acids, and Vitamin E Has a Positive Effect on the Symptoms and Progression of Alzheimer’s Disease’ Re-MIND (Memory Investigation with Nutrition for Dementia) Trial. J Alzheimers Dis. 2022:233–249.