Juicing For Brain Health

Brain health is increasingly important. The toxins and stress we battle everyday create vulnerability in our body. Juicing for brain health is a powerful way to use nutrition to ward of illnesses that affect the brain.

Jump To Juice Recipe

We take brain health seriously. The health issues my family has faced puts us at greater risk for neurodegenerative illnesses.

My father just recently passed away from a neurodegnerative disease. It was painful to watch his decline and has empowered me to dive in further to taking all the possible steps I can to protect my family's brain health.

There are underlying conditions that many may not be aware of that impact brain health. It is something to be taken seriously for a healthy and productive life.

Juice Ingredients

Research shows that the chemical compounds polyphenols can promote neurohormesis, the positive adaptation of the body's ability to deal with stress. That is because they target free radicals that can damage brain cells.

Additonally, polyphenols are antioxidants that help protect the brain from neurotoxicity (pollutants and toxins that negatively affect the brain).
They also are shown to lower inflammation levels in the brain.
And thirdly, science journals show them to enhance learning, and improve memory and cognitive functioning.

These compounds are found in plants. However, certain plants have a higher potency of polyphenols than others.

The two fruits below are some of the foods plentiful in polyphenols that I incorporate into a juice to target brain health. They help the brain in the ways stated above as well as offer additional benefits.

1. Blueberries

Blueberries are not necessarily easy to juice, however, you can juice them. The amount of juice you get from them will depend on the berry and the juicer.

They help with Better Blood Flow- Blood flow means more oxygen to the brain. It also delivers nutrition to the brain. These are both important for healthy brain function and reduce chances of cognitive decline.

2. Apples

Supports the development of new neurons - Apples support the creation and regulation of newly created neurons (types of brain cells).
Additionally, apples contain quercetin which is shown to protect these brain cells. A supportive article to dive deeper into this can be found here.

The above compounds as well as the good fats DPA and EPA, oleic acid, and vitamin D also offer blood brain barrier protection.

This is important for protection against brain diseases such as Alzheimer's disease and dementia.

More Juice Ingredients for better cognitive function

3. collard Greens

Helps memory - The nutrient choline from collard greens help increase memory capabilities.
High Vitamin K content - Collards greens are high in vitamin K which is 6 times more than the recommended daily intake.
Studies are showing collards greens linked to better cognitive health. Continuing research is being pursued considering the strong correlation between healthy vitamin k levels and increased cognitive performance.
Collard greens is something I use often in meals and juices to help prevent cognitive decline due to the strong correlation current research shows between collard greens and neurodegenerative disease and mental health, .

4. Kale (Curly or Flat-Leafed)

Kale is also high in vitamin K -
Both types of kale are a good source of vitamin E. This vitamin has shown to have protective effects on the brain, especially in the area of mild cognitive impairment. This is important with the increasing dementia statistics.
Some people show sensitivities to kale. If this is the case, you may substitute in more collard greens, another leafy green of your choice, or leave it out.

5. Cucumber

Cucumbers can help with mental clarity due to the compound Fisetin- Fisetin is a flavonoid or a chemical compound in cucumbers. Fisetin may offer the brain protectection against brain neurons.
Provides hydration - Hydration also plays an important factor is a well-working memory. I can tell the days that I have not drank as much water by my ability to concentrate and recall information.

Add-Ins For Better Brain Function

Fish Oil

Omega-3 fatty acids that you get from fish oil are a nutrient powerhouse for the brain. We take fish oil regularly but only from a trusted source.

The only brand we use is Nordic Naturals. Additionally, I refrigerate these after opening to better preserve the oil quality.

Cod fish oil provides vitamins A and D as well. If you are interested in increasing these vitamins, then you may want to consider adding this specific type of fish oil.

Research shows that Omega 3s can increase neuron development (brain cell development).
Neuron development due to Omega 3s has been shown in both mice and human adults. This is important since memory decline is prevalant with aging.
An increase in focus and improvement with other conditions such as ADHD has been shown too. Learn more about how Omega-3 affect ADHD here.

Consult Your Doctor About This Before Adding It In

Polygala tenuifolia (also known as Seneca)

This herb is a Chinese medicinal herb used often to treat Alzheimer's, dementia, and memory problems.
The functional ingredient Polysaccharide helps immune function, metabolism, fights infections, positively affects the gut microbiome, offers anti-inflammatory, and offers neuron protection.
It comes in a tincture form that can be added into your juice. All supplements need to be added in slowly. The bottle recommendation is exactly that, a recommendation. Add one drop to see how your body reacts before adding in the full recommendation.
Although it is shown to be helpful, consult your doctor or healthcare professional to see if this is a supplement you should add in to regimen.

Juice Recipe For Brain Health

Yield: 16 oz.

Prep Time: 7 minutes

Additional Time: 5 minutes

A juice that provides nutrients to better brain health.

Ingredients

1 cup Blueberries
1 Large Apple
6 Large Collard Green leaves
3 Large Kale leaves
2/3 of a Large Cucumber or 3 Small Cucumbers
Cod liver oil or Fish oil
Polygala tenuifolia extract (optional)

Instructions

Rinse and clean all fruits and vegetables.
Chop fruits and vegetables into appropriate sizes to fit into the juicer.
Add the ingredients to the juicer in the order listed above.
Strain the ingredients into a glass to reduce the pulp in the drink.
Stir in Cod liver or fish oil into the juice. Break open the capsule or add a dropper of fish oil. Add the recommended serving according to your needs.
(OPTIONAL- consult doctor) Polygala tenuifolia, also known as Seneca, extract. Add only a few drops or according to your doctor.
Enjoy your juice!

This post Shares a Juice recipe that has the potential to add protection against neurodegenerative diseases and improve memory and overall cognitive functioning.

References

Scuto, M., Majzúnová, M., Torcitto, G., Antonuzzo, S., Rampulla, F., Di Fatta, E., & Trovato Salinaro, A. (2024). Functional Food Nutrients, Redox Resilience Signaling and Neurosteroids for Brain Health. International Journal of Molecular Sciences, 25(22), 12155. https://doi.org/10.3390/ijms252212155
Vauzour D. Dietary polyphenols as modulators of brain functions: biological actions and molecular mechanisms underpinning their beneficial effects. Oxid Med Cell Longev. 2012;2012:914273. doi: 10.1155/2012/914273. Epub 2012 Jun 3. PMID: 22701758; PMCID: PMC3372091.
https://www.genengnews.com/news/studies-find-apple-compounds-boost-neurogenesis-may-improve-brain-function/
https://www.ncbi.nlm.nih.gov/books/NBK209327/#:~:text=As%20well%20as%20being%20essential,an%20essential%20element%20in%20neurodevelopment.
Alisi L, Cao R, De Angelis C, Cafolla A, Caramia F, Cartocci G, Librando A, Fiorelli M. The Relationships Between Vitamin K and Cognition: A Review of Current Evidence. Front Neurol. 2019 Mar 19;10:239. doi: 10.3389/fneur.2019.00239. PMID: 30949117; PMCID: PMC6436180.
https://www.consumerreports.org/health/nutrition-healthy-eating/are-collard-greens-good-for-you-a4493940375/
Lakhan R, Sharma M, Batra K, Beatty FB. The Role of Vitamin E in Slowing Down Mild Cognitive Impairment: A Narrative Review. Healthcare (Basel). 2021 Nov 18;9(11):1573. doi: 10.3390/healthcare9111573. PMID: 34828619; PMCID: PMC8625211.
Yuanyuan Li, Haoran Wu, Maoxuan Liu, Zhiyuan Zhang, Yuning Ji, Lingchuan Xu, Yuhong Liu,
Polysaccharide from Polygala tenuifolia alleviates cognitive decline in Alzheimer's disease mice by alleviating Aβ damage and targeting the ERK pathway,
Journal of Ethnopharmacology, Volume 321, 2024, 117564,
ISSN 0378-8741, https://doi.org/10.1016/j.jep.2023.117564.
Li S, Hou Z, Ye T, Song X, Hu X, Chen J. Saponin components in Polygala tenuifolia as potential candidate drugs for treating dementia. Front Pharmacol. 2024 Jul 10;15:1431894. doi: 10.3389/fphar.2024.1431894. PMID: 39050746; PMCID: PMC11266144.
https://www.ocl-journal.org/articles/ocl/full_html/2011/05/ocl2011185p242/ocl2011185p242.html

Juicing For Brain Health