At 10almonds we are always extolling the virtues of fruits and vegetables, but how much do those benefits still exist when we’re looking at a fruit and vegetable extract supplement?

We examined one aspect of this previously, here;

Mediterranean Diet… In A Pill?

This looked at getting the anti-inflammatory benefits of the Mediterranean diet, in supplement form, by providing extracts of 16 key plant extracts—which also provides an excellent shopping list, by the way, if you just want to skip the supplements and buy those plants; if nine top scientists (anti-aging specialists, neurobiologists, pharmacologists, and at least one professor of applied statistics) came to the conclusion that to get the absolute most bang-for-buck possible, those are the plants to get the phytochemicals from, then we’re not going to ignore that!

And yes, the short answer was “it does very significantly improve anti-inflammatory markers”, by the way.

But when it comes to benefits from polyphenols, anti-inflammatory powers are very much “low-hanging fruit”, so to speak. It’s the “fork found in kitchen” level of shocking revelation. It’s what polyphenols are best at (tied with antioxidant powers, which directly mediate their anti-inflammatory powers).

So, what about something more challenging, like brain benefits?

Underrated Brain Boosters

A European research team (Dr. Begoña Cerdá et al.) looked at the effects of polyphenol-rich nutraceuticals (plant extracts) on cognitive function and neuroprotection biomarkers.

It was a randomized, crossover, double-blind, sex-stratified, placebo-controlled clinical trial that had people take the supplement or a placebo for 16 weeks, have a 4-week washout phase (to minimize leftover effects contaminating the data) and then switching groups (still blinded to the placebo control) for 16 weeks.

They tested cognitive function and neuroprotection biomarkers in various ways before and after each of the testing phases (so, four testing sessions in total per person: before and after the supplement + before and after the placebo).

The results:

❝The results suggested that participants who consumed the polyphenol-rich nutraceutical demonstrated significant improvements in cognitive performance compared to the placebo group.

The Stroop Test scores indicated enhanced attention and inhibitory control, while RIST results suggested improvements in logical reasoning and memory. The Trail Making Test also revealed increased cognitive flexibility, highlighting the supplement’s potential to boost overall mental agility.

Furthermore, the ELISA results showed a notable increase in BDNF and CREB levels among participants who took the active supplement. BDNF is a protein that is essential for neuronal growth and survival, and its levels were significantly elevated, reinforcing its role in synaptic plasticity and long-term memory formation.

Additionally, CREB, a transcription factor involved in learning processes, also showed increased levels, supporting its function in cognitive enhancement.

Importantly, the correlation between improved test scores and higher biomarker levels suggested that polyphenols may directly influence brain function rather than merely offering general health benefits.

While the study focused on healthy adults, the findings also raised questions about whether similar interventions could benefit populations at risk for cognitive decline, including older adults and individuals with neurodegenerative conditions.❞

Key to abbreviations:

• RIST = Reynolds Intellectual Screening Test
• ELISA = Enzyme-Linked ImmunoSorbent Assays
• BDNF = Brain-Derived Neurotrophic Factor
• CREB = cAMP-Response Element Binding Protein
• cAMP = Cyclic Adenosine MonoPhosphate

Source: Daily fruit and vegetable extracts may boost brain power ← we quoted a pop-sci article for the above summary, for easier readability while still having the critical conclusions in one place

For those who do want to dive into the actual data and a lot more detail about the study methodology (which is well worth reading if you have the time, as it’s very good), here is the actual study:

Impact of Polyphenol-Rich Nutraceuticals on Cognitive Function and Neuroprotective Biomarkers: A Randomized, Double-Blind, Placebo-Controlled Clinical Trial

If nothing else, be aware that the usual benchmark for statistical significance is p < 0.05, whereas the results in this study ranged from p < 0.01 to p < 0.001, in other words, ranging from 5x more significant than is required to be called “significant”, to 50x more significant than is required to be called “significant”.

In fewer words: impressively significant

In lay terms: the scientists are about as sure as scientists ever get about anything, that this supplement produces significant results

What was the supplement they tested?

Good news! It was…

1. a commercially available supplement (JuicePlus), which is convenient, because it means we (and you, dear reader) can get it if we so choose
2. not paid for by JuicePlus or anyone associated with them (indeed, the funding declaration on the study is “This research received no external funding”), so not subject to any conflict of interest that might introduce bias into the study

As for why they chose that one:

❝A unique aspect of the polyphenol-rich nutraceutical evaluated in this study lies in its composition, which integrates a blend of fruit, vegetable, and berry juice powders.

This product, Juice Plus+ Premium®, contains over 119 distinct polyphenolic compounds, including flavanols, anthocyanins, and flavones, as demonstrated in prior compositional analyses.

Compared to other polyphenol-based interventions, this nutraceutical stands out due to its comprehensive formulation, combining a wide range of bioactive compounds with complementary antioxidant and neuroprotective effects.

These characteristics ensure a more diverse interaction with neurobiological pathways, including those related to oxidative stress mitigation, synaptic plasticity, and cognitive function❞

Source: Ibid. (it’s in the introduction)

Want to try some?

We don’t sell it, but for your convenience, here’s where to get JuicePlus supplements Amazon 😎

Enjoy!

Fiber For FODMAP-Avoiders

First, let’s quickly cover: what are FODMAPs?

FODMAPs are fermentable oligosaccharides, disaccharides, monosaccharides, and polyols.

In plainer English: they’re carbohydrates that are resistant to digestion.

This is, for most people most of the time, a good thing, for example:

When Is A Fiber Not A Fiber? When It’s A Resistant Starch.

Not for everyone…

However, if you have inflammatory bowel syndrome (IBS), including ulcerative colitis, Crohn’s disease, or similar, then suddenly a lot of common dietary advice gets flipped on its head:

Dietary Intolerances & More

While digestion-resistant carbohydrates making it to the end parts of our digestive tract are good for our bacteria there, in the case of people with IBS or similar, it can be a bit too good for our bacteria there.

Which can mean gas (a natural by-product of bacterial respiration) accumulation, discomfort, water retention (as the pseudo-fiber draws water in and keeps it), and other related symptoms, causing discomfort, and potentially disease such as diarrhea.

Again: for most people this is not so (usually: quite the opposite; resistant starches improve things down there), but for those for whom it’s a thing, it’s a Big Bad Thing™.

Hold the veg? Hold your horses.

A common knee-jerk reaction is “I will avoid fruit and veg, then”.

Superficially, this can work, as many fruit & veg are high in FODMAPs (as are fermented dairy products, by the way).

However, a diet free from fruit and veg is not going to be healthy in any sustainable fashion.

There are, however, options for low-FODMAP fruit & veg, such as:

Fruits: bananas (if not overripe), kiwi, grapefruit, lemons, limes, melons, oranges, passionfruit, strawberries

Vegetables: alfalfa, bell peppers, bok choy, carrots, celery, cucumbers, eggplant, green beans, kale, lettuce, olives, parsnips, potatoes (and sweet potatoes, yams etc), radishes, spinach, squash, tomatoes*, turnips, zucchini

*our stance: botanically it’s a fruit, but culinarily it’s a vegetable.

For more on the science of this, check out:

Strategies for Producing Low FODMAPs Foodstuffs: Challenges and Perspectives ← table 2 is particularly informative when it comes to the above examples, and table 3 will advise about…

Bonus

Grains: oats, quinoa, rice, tapioca

…and wheat if the conditions in table 3 (linked above) are satisfied

(worth mentioning since grains also get a bad press when it comes to IBS, but that’s mostly because of wheat)

See also: Gluten: What’s The Truth?

Enjoy!