Eat the Rainbow: How Antioxidants Defend Your Brain Against Stress & Aging

Your brain may only weigh about 2% of your body mass, but it consumes 20% of your nutrients. That’s a heavy workload — and it makes your brain particularly vulnerable to oxidative stress, the kind of internal wear-and-tear that accelerates aging and diseases.

Because the brain is rich in polyunsaturated fats and constantly active, it’s highly prone to inflammation and damage from free radicals. Over time, oxidative stress can contribute to:

• Cognitive decline
• Memory loss
• Anxiety and depression
• Neurodegenerative diseases such as dementia, Alzheimer’s and Parkinson’s

Plants are nature’s pharmacy. Their bright colors come from phytonutrients — powerful antioxidants that neutralize free radicals and protect your brain.

Here’s how to get a brain-protective spectrum in every meal:

Red: Tomatoes, strawberries, red peppers

• Lycopene: Protects brain tissue from damage

Orange & Yellow: Carrots, turmeric, sweet potatoes

• Beta-carotene & curcumin: Reduce inflammation

Green: Kale, spinach, broccoli, avocado

• Lutein & folate: Boost cognitive performance

Blue & Purple: Blueberries, beets, purple cabbage

• Anthocyanins: Enhance memory and delay brain aging

White & Brown: Garlic, onions, mushrooms

• Prebiotics & sulfur compounds: Feed the gut and detox the brain

Fiber = Food for Your Second Brain

Many colorful fruits and vegetables are also rich in prebiotic fiber — the prebiotic that feeds your gut microbiome. And as we now know, a healthy gut = a happier brain.

Eat the rainbow by:

• Building colorful salads with leafy greens, beets, peppers, and berries
• Roasting a mix of root vegetables with garlic and herbs
• Blending smoothies with spinach, turmeric, and blueberries