Vitamins that make you Smarter (Part 4)

Today’s Topic: Antioxidants & Brain Health
This is Part 4 of our Vitamins That Make You Smarter series. If you missed Part 1 (Choline), Part 2 (Vitamin B6), or Part 3 (B Vitamins & Homocysteine), check them out on our YouTube channel!

Why Are Antioxidants So Important for Your Brain?

🛑 Antioxidants prevent brain aging by stopping oxidative stress.
🌟 You can’t get them from supplements—they must come from real food!

✅ Antioxidants slow down the aging process by fighting oxidation.
✅ They protect brain cells from damage caused by free radicals.
✅ They help prevent memory loss, dementia, and brain shrinkage.

What Is Oxidation?

Think of an apple. 🍏
➡️ You cut it open, leave it on the counter, and it turns brown.
➡️ That’s oxidation! The apple is rusting from exposure to oxygen.

🧠 Now imagine that happening inside your brain.
🔴 Every second, your brain is rusting.
🔴 The more oxidation, the faster your brain shrinks and loses function.

🚨 Oxidative stress = premature aging of the brain, memory loss, and dementia.

How Do Free Radicals Damage Your Brain?

🦠 Free radicals are unstable molecules that attack and destroy your brain cells.
🛑 They cause oxidative stress, leading to inflammation and neuron damage.
❌ Too many free radicals = faster brain aging, increased risk of Alzheimer’s.

🔹 Where do free radicals come from?
🔥 Processed foods, sugar, fried foods
🚬 Smoking, pollution, alcohol
😴 Poor sleep, high stress, lack of exercise

✅ Antioxidants act as your brain’s “police force,” neutralizing free radicals before they can cause damage.

The Most Powerful Antioxidants for Brain Health

🛡️ 1. Vitamin C
🔹 Protects against oxidative stress & boosts the immune system
🔹 Best sources: Citrus fruits (oranges, lemons, limes), bell peppers, strawberries, kiwi, broccoli

🛡️ 2. Vitamin E
🔹 Slows cognitive decline & protects brain cells
🔹 Best sources: Almonds, sunflower seeds, spinach, avocado, flaxseeds

🛡️ 3. Vitamin A (Beta-Carotene)
🔹 Reduces inflammation & protects vision and memory
🔹 Best sources: Carrots, sweet potatoes, leafy greens, apricots, red bell peppers

🛡️ 4. Polyphenols (Plant-Based Antioxidants)
🔹 Improve memory, focus, and brain function
🔹 Best sources: Dark berries (blueberries, blackberries, raspberries), green tea, dark chocolate

What the Research Says

📖 Study 1: Vitamin E & Dementia
🔹 People who consumed 16 mg of vitamin E daily had a 67% lower risk of dementia.
🔹 Those who only consumed 4 mg had a much higher risk.

📖 Study 2: Vitamin C & Brain Protection
🔹 33 mg of vitamin C + 16 mg of vitamin E per day significantly reduced dementia risk.

📖 Study 3: Antioxidants from Food vs. Supplements
🔹 People who got antioxidants from food showed slower brain aging.
🔹 People who took antioxidant supplements had NO added protection against dementia.

🚨 Conclusion: Supplements won’t save you—get your antioxidants from real food!

How Much Antioxidants Do You Need?

✅ Vitamin C – 75-90 mg/day (1 cup of strawberries = 85 mg)
✅ Vitamin E – 16 mg/day (1/4 cup almonds = 7 mg)
✅ Beta-Carotene (Vitamin A) – 900 mcg/day (1 sweet potato = 1,403 mcg)

🔥 Eat a mix of fruits, vegetables, nuts, and seeds daily to get enough antioxidants.

Best Brain-Boosting Meals

🍊 Breakfast: Oatmeal + strawberries + walnuts
🥗 Lunch: Spinach salad + grilled salmon + avocado
🍫 Snack: Dark chocolate + almonds
🥘 Dinner: Roasted carrots + quinoa + bell peppers

🌟 Mediterranean Diet = Best Diet for Longevity & Brain Health!

Final Takeaways: How to Keep Your Brain Sharp as You Age

✅ Oxidative stress makes your brain shrink—antioxidants stop it.
✅ Free radicals cause memory loss—antioxidants neutralize them.
✅ Vitamin C, E, and A are the most powerful brain protectors.
✅ Get your antioxidants from FOOD, not supplements!

🎯 Action Plan for This Week:
🍓 Eat at least one antioxidant-rich food daily.
🫛 Add more dark berries, leafy greens, and nuts to your diet.
💡 Reduce processed foods, sugar, and fried foods.

🚀 Did you learn something new? Share this episode with a friend who wants to stay sharp as they age!

Sincerely,

Jimmy Yen, Acu Sensei