Emma McGowan NatureCity author & contributor

Losing cognitive function can be a scary part of aging, but there are natural interventions you can take to improve your memory as you get older. The latest study on this front suggests that the polyphenols found in Concord grape juice could noticeably help memory and mental functioning in mature adults.

The researchers who conducted the study were based at the University of Cincinnati and Welch Foods. Their findings were published on April 2, 2012, in the Journal of Agricultural and Food Chemistry.

Study participants included 21 individuals with an average age of 76, all of whom had been diagnosed with mild cognitive impairment. For 16 weeks, the participants consumed either a placebo or a glass of Concord grape juice with the amount adjusted for their body weight.

The researchers found that the intervention group performed better on memory tasks at the conclusion of the study, when compared with the placebo group and when compared with the results of their own tests at the beginning of the trial.

The researchers also noted more activity in the anterior and posterior of the brain in the intervention group when they conducted MRIs, suggesting increased blood flow.

Be aware that grape juice has a high sugar content – an 8 oz glass has 36 grams of sugar, while an 8 oz glass of Coca-Cola has 26 grams.

Previous studies have linked polyphenol intake with a variety of health benefits, including helping with weight management, fighting certain cancers, and reducing inflammation. Polyphenols are powerful antioxidants that fight free radicals in the body that can lead to many common diseases.

Polyphenols can be found naturally in many foods, including honey, a variety of fruits and vegetables, red wine, chocolate, tea, certain oils and a many types of grain. A healthy and balanced diet can help ensure you consume an adequate amount of polyphenols.

Emma McGowan NatureCity author & contributor

In addition to being delicious, berries are packed full of phytochemicals with antioxidant and anti-inflammatory properties. The latest review of research suggests that the compounds found in berries could be beneficial to brain health.

The USDA Agricultural Research Service researchers published their findings February 3, 2012, online ahead of print in the Journal of Agricultural Food Chemistry.

The researchers reviewed the findings of human, animal and clinical trials that examined the link between berries and brain health. They determined that the phytochemicals found in berries may help the brain stay healthy in several ways. Primarily, they may protect the brain from oxidative stress caused by free radicals.

They also found that compounds found in berries actually changes the way the neurons in the brain communicate, which could lead to less inflammation and damage to the brain. Less damage would result in improvements in motor control and cognitive function.

At this point the researchers are unsure whether these benefits are due to compounds that all berries have in common or if unique combinations of elements found in each berry happen to have similar effects. They plan to conduct more research to determine the exact mechanisms behind the benefits seen in their analysis.

The phytochemicals found in berries have previously been linked with weight management, reducing cholesterol and possibly preventing some cancers. Berries can easily be added to your daily diet by including them in a balanced breakfast of whole grains and yogurt or substituting frozen berries for your favorite dessert.

While this study focused specifically on berries, other foods that contain high numbers of phytochemicals include whole grains, fruits, vegetables, beans, potatoes, and herbs.

Scott Greenberg, NatureCity author & contributor

Most people know that eating a lot of fruits and vegetables is good for maintaining a healthy weight. What may come as a surprise is that it may also be good for your skin tone. This is the finding of a study published in the journal PloS One on March 7, 2012.

Researchers from the University of St. Andrews in the United Kingdom conducted two corresponding studies examining the effect of carotenoids—the phytochemicals found in fruit and vegetables—on skin tone and external perception of health.

For the first study, 35 Caucasian participants recorded their fruit and vegetable consumption during the course of 6 weeks. Diet and skin tone were recorded at baseline and after three and six weeks. The researchers reported that the increased consumption of fruit and vegetables resulted in measurable skin tone changes. Specifically, skin redness and yellowness increased.

The second study investigated how much skin color change was needed to confer the appearance of healthiness. They found that increased redness and yellowness in the skin resulted in the participants being viewed as more attractive and healthy. They noted that even small increases of consumption yielded results – —2.91 portions a day to enhance apparent health and 3.30 portions daily for attractiveness.

Carotenoids are the phytochemicals that provide the bright red, orange or yellow coloration to many fruit and vegetables. They serve as antioxidants and can be a good source of vitamin A activity. They have been shown in previous research to protect against cardiovascular disease, some cancers and macular eye disease. Their beneficial actions are optimal when a variety of caroteniods are consumed together.

Emma McGowan NatureCity author & contributor

Atherosclerosis, hardening of the arteries, occurs when fat, cholesterol and other substances build up in the walls of the arteries and form hard structures called plaques. A study published March 2, 2012, in the European Journal of Nutrition suggests that a couple glasses of cranberry juice a day could help reduce the risk of atherosclerosis.

The researchers, based at the Mayo Clinic in the United States, worked with 84 volunteers with an average age of 49.5. Over the course of the 4 month, double-blind, randomized, controlled trial the volunteers consumed two glasses of either double-strength Ocean Spray light cranberry juice or a placebo drink.

The researchers examined how the blood vessels reacted to the drinks using peripheral arterial tonometry and took blood samples to search for biomarkers of endothelial progenitor cells (EPCs)..

No difference in endothelial function was found between the two groups, However, the cranberry juice group saw a reduction in the amount of osteocalcin the cells produced. When endothelial cells produce osteocalcin, it results in the accumulation of calcium in the artery walls, leading to hardened arteries.

The heart health benefits of cranberries can probably be attributed to their high polyphenol count. Polyphenols are the powerful antioxidants found in plant foods, tea, coffee and chocolate. They have been shown to possess anti-inflammatory, anti-microbial and anti-carcinogenic properties.

Cranberries are packed with beneficial natural vitamins, minerals, dietary fibers and antioxidants. Previous studies have shown that they may reduce the risk of urinary tract infections, reduce plaque formation on teeth and improve cholesterol levels.

Scott Greenberg, NatureCity author & contributor

A cataract is a clouding of the normally clear lens of the eye. Clouded vision caused by cataracts can make it more difficult to perform many daily functions such as driving and reading. Now a new study indicates that the carotenoids lutein and zeaxanthin – previously linked with reducing the risk of age-related macular degeneration – are also associated with a major reduction in the risk of cataracts.

The study was conducted by researchers at the University of Eastern Finland and Lapland Central Hospital. It was published online ahead of print on October 18, 2011, in British Journal of Nutrition.

This large study included 1,689 people between the ages of 61 and 80. All of the participants were part of the Kuopio Ischaemic Heart Disease Risk Factor Study. Of that population, 113 individuals had age-related cataracts, 108 of which were nuclear cataracts. Nuclear cataracts affect the center of the lens.

The researchers adjusted for lifestyle factors—including age, smoking, weight, alcohol consumption and body mass index and determined that the individuals with the highest blood levels of lutein and zeaxanthin also had the lowest incidence of cataracts. The highest levels of lutein were associated with a 42% reduction in risk and the highest levels of zeaxanthin were associated with a 41% reduction in risk.

This study adds to the growing body of research showing that these important nutrients are essential for eye health. Lutein and zeathanthin are the only carotenoids able to build macular pigment. If your diet is low in fruits and vegetables, or if you smoke cigarettes and regularly consumer alcohol, you are at higher risk for developing cataracts. Consuming more green vegetables, corn, and egg yolk will increase your intake of lutein and zeaxanthin.

Sarah McGowan-Freije, NatureCity author & contributor

The latest issue of Physiology and Behavior, published on February 28, 2012, has great news for chocolate lovers: the flavanols in dark chocolate may be helping your brain perform more efficiently. Flavanols are antioxidants found in cocoa beans, fruit and vegetables.

Researchers at Swinburne University in Australia recruited 63 volunteers between the ages of 40 and 65. Over the course of 30 days, the participants consumed a chocolate drink that contained different amounts of cocoa flavanols: 500 mg, 250 mg and a placebo

The volunteers were given a set of tasks to determine spatial working memory to measure brain activity. The researchers also administered brain scans on the first and last days of the study to enable them to compare brain activity between the groups.

They found that accuracy and reaction time to the tasks was the same for all three test groups. However, the scans showed less strain on the brains of the high and medium level flavanol groups when compared to the low flavanol group.

The researchers believe that the high flavanol chocolate lowered stress levels in the brains of those participants. This allowed them to achieve the same performance levels as the low flavanol group without having to use as much brain power.

Chocolate isn’t just for brain health; it has also been shown to help the cardiovascular system, improve insulin resistance, and reduce blood pressure. To get the health benefits of chocolate, focus on darker chocolates which contain more flavanols. Flavanols are known for their antioxidant activity and are the most likely reason for the health benefits of chocolate.

It’s important to keep in mind that excessive consumption of chocolate could negate the positive effects seen here and in other studies, as chocolate also has high fat, sugar, and calorie content. Your best bet is to eat small amounts of chocolate with high cocoa content.

Scott Greenberg, NatureCity author & contributor

Not all flavonoids are created equal, at least when it comes to reducing stroke risk. That’s the news from a study published online ahead of print on February 23, 2012 in Stroke: Journal of the American Heart Association.

Flavonoids are a class of compounds found in fruit, vegetables, dark chocolate and red wine. The flavonoids in citrus fruits are in the flavanone categeory. According to the Norwich Medical School researchers, flavanones present in citrus fruit may dramatically reduce women’s risk of ischemic stroke.

The researchers examined data from the Nurse’s Health Study, which had 69,622 participants who were followed for 14 years. The women reported their food intake for the study and the researchers analyzed it to determine the association, if any, between flavonoid intake and stroke. They also looked at the relationship between the six main subclasses of flavonoids and the risk of ischemic, hemorrhagic and total stroke.

They found no association between general flavonoid intake and reduced stroke risk. However, high consumption of citrus fruit resulted in a 19% lower risk of ischemic (blood-clot related) stroke compared to low consumption.

Oranges and orange juice account for 82% of the citrus fruit consumed by participants in the study, while grapefruit and grapefruit juice accounted for 14%. The researchers suggest increasing citrus fruit intake rather than juice, as most juice has high sugar content.

Flavonoids are the naturally occurring antioxidants which have previously been shown to decrease inflammation, protect our DNA from damage, and improve heart and brain health by increasing blood flow. Try having fruit with yogurt for breakfast, a salad at lunch, and a glass of red wine followed by a small piece of dark chocolate at dinner to increase your flavonoid intake in a delicious way.

Emma McGowan NatureCity author & contributor

While diet and regular aerobic exercise are the best ways to manage weight, a recent study suggests that catechin enriched green tea could encourage weight loss in obese adults. Catechins are powerful antioxidants found naturally in green tea.

The researchers are based at Peking University, the Chinese Center for Disease Control and Prevention, and Japan’s Kao Corporation. Their findings were published online ahead of print on January 20, 2012, in the Journal of Functional Foods.

Study participants included 118 obese Chinese adults. Half consumed a placebo drink and half consumed an enriched 350 mg green tea beverage consisting of 609.3 mg catechins and 68.7 mg caffeine. Typically, a glass of green tea contains 86 mg of catechins and 40 mg caffeine.

The researchers measured abdominal fat area, body weight and composition at the onset of the study, at week 8 and at week 12. At the end of 12 weeks, the researchers noted reductions in measurement of all three areas in the participants who consumed the enriched green tea, when compared with those in the placebo group.

The researchers believe that the results seen here are a result of the antioxidant properties of the catechins working in tandem with the caffeine.

Catechins have been linked to other health benefits including lower cholesterol, weight loss, improved heart health, aiding in digestion and decreased risk of neurodegenerative diseases. They can also be found in red wine, apples, and berries.

Sarah McGowan-Freije, NatureCity author & contributor

What did you eat today? Most Americans would probably respond by saying a lot of processed foods and white flour, and very little fresh fruits or vegetables.

You might want to take a minute to reconsider your diet, as a recent study from researchers at the American Cancer Society suggests that eating more flavonoid rich foods could dramatically reduce your risk of stroke. Fruits, vegetables, dark chocolate, nuts, tea, and red wine are just some of the foods that can supply you with these essential nutrients.

The study, which was published in the February 2012 issue of the American Journal of Clinical Nutrition, tracked the dietary intake of almost 100,000 adults with an average age of 70 over a period of 7 years. The participants filled out questionnaires regarding their medical history, lifestyle behaviors, and a 152-item food-frequency questionnaire.

The researchers then placed the participants into five groups, depending on the flavonoid levels of their food intake. They discovered that the group with highest flavonoid consumption was 18% less likely to die of heart disease or stroke when compared with the lowest consumption group. Heart disease and stroke are the causes of more than 1/3 of American deaths every year.

The researchers noted that the highest flavonoid consumption group ate 24 servings of vegetables and 20 servings of fruit weekly, making it clear that extremely high levels of fruit and vegetable consumption are not required to reap the benefits seen here.

Flavonoids are the naturally occurring antioxidants which have previously been shown to decrease inflammation, protect our DNA from damage, and improve heart and brain health by increasing blood flow. Try having fruit with yogurt for breakfast, a salad at lunch, and a glass of red wine followed by a small piece of dark chocolate at dinner to increase your flavonoid intake in a delicious way.

Sarah McGowan-Freije, NatureCity author & contributor

Green tea is enjoyed by more people worldwide than any other beverage, and a recent study suggests that drinking green tea could help reduce your risk of “age related functional disability.” Age related functional disability describes the difficulty that some people have completing daily activities, ranging from doing housework to simpler tasks such as bathing.

The study was conducted by Japanese researchers at Tohoku University Graduate School of Medicine and was published on January 25, 2012, in The American Journal of Clinical Nutrition.

Participants included 13,988 Japanese individuals over the age of 65. For three years the researchers examined their green tea drinking habits and placed the participants in five groups: those who never drank green tea, those who occasionally drank green tea, those who drank 1-2 cups per day, 3-4 cups per day, or more than 5 cups per day.

They found that the participants who drank at least 5 cups daily were associated with the lowest levels of functional disability, with only 7.1% suffering from this affliction. In comparison, 8% of the participants who drank 3-4 cups, 11% who drank 1-2 cups, and 13.3% who drank less than one cup daily were functionally disabled.

This study adds to an already impressive body of science backing the various health benefits of green tea. These benefits are usually attributed to the high level of powerful antioxidants found in green tea called polyphenols, which have been shown to promote weight loss, improve heart health, aid in digestion and decrease the risk of neurodegenerative diseases.