Polyphenols are antioxidants naturally present in plants and have anti-inflammatory properties. Grapes and blueberries are very rich.
The human body does not produce polyphenols. However, these are essential substances. Polyphenols promote the production of new neurons and synaptic plasticity (the connection between neurons).
In rats, a 2 months diet rich in blueberries proves enough to reduce oxidative stress and inflammation in the brain, and improves cognitive performance.
In humans, epidemiological studies have shown a link between diet and cognitive function or the prevalence of dementia. It is mainly the protective effects of phenolic compounds present in fruits and vegetables that have been highlighted.
Long-term consumption of berries or flavonoids, 10 to 13 years, has been associated with slower rates of cognitive decline and better cognitive function in the elderly. Preclinical and clinical studies have confirmed these observations. Polyphenols are beneficial for the memory of the elderly.
Another recent study, published in 2018, shows memory benefits in the elderly. Consumption of a grape and blueberry extract rich in polyphenols improves specific memory markers.
For 6 months, some people took 600 mg of grape and blueberry extract daily (providing 258 mg of flavinoids), and others received a placebo. They performed memory tests.
Their cognitive scores were assessed at the start of the study. People who had received the polyphenol-rich extract had improved memory, especially if memory impairment is already visible. The grape and blueberry extract rich in polyphenols improves the memory decline linked to premature aging.
In students, beneficial effects are also visible. Students are subjected to stressful and very intense periods with exams and competitions. These conditions negatively affect the learning and memorization processes.
For six months, students received 600 mg of a polyphenol-rich grape and blueberry extract daily (providing 258 mg of flavonoids) or a placebo. They went through a whole battery of memory assessment tests.
Consumption of grape and blueberry extract rich in polyphenols had no significant effect on brain fatigue. On the other hand, it was beneficial on cognitive performance, particularly on working memory and attention.
Students aren’t the only ones affected by stress. Chronic stress, experienced by more and more workers and even by students and adolescents, has the same effects in the short term and promotes premature memory loss in the long term. The elderly are no longer the only ones affected by cognitive disorders. From 40-45 years old, the antioxidant deficit begins to be felt with effects on memory. Beyond 50-55 years old, this can even become a professional handicap for some people.
Almost all of us are concerned.
In all these situations, improvements can be obtained and cognitive disorders could even be avoided. For this, regularity is essential. Regular consumption of polyphenols supports your body in its fight against premature oxidation and to promote proper neuronal functioning.
Sources:
Bensalem J et al., Polyphenols from gape and blueberry improve episodic memory in healthy elderly with lower level of memory performance: a bicentric double-blind, randomized, plaebo-controlled clinical study. J Gerontol A Biol Sci Med Sci 2018.doi: 10.1093.gerona / gly166.
Philip P et al., Acute intake of grape and blueberry polyphenol-rich extract ameliorates cognitive performance in healthy young adults during a sustained cognitive effort. Nutrients 2019; 8, 650.
Malin DH et al. Short-term blueberry-enriched diet prevents and reverses object recognition memory loss in aging rats. Nutrition. 2011; 27 (3): 338-42. doi: 10.1016 / j.nut.2010.05.001.
Your health with the authentic Cretan diet. Dr Raphaël Perez. 2016, 2nd enlarged edition, 167 pages.
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