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Sunday 8 August 2021

Eating foods high in flavonoids could slow down cognitive decline, a study says

"More flavonoids, less cognitive decline (not the first time research has found such a connection)..."

"Eating foods high in flavonoids could slow down cognitive decline, a study says.
Eating a plate full of colourful foods like strawberries and peppers, which include flavonoids, could slow your cognitive decline, a new study found.


People who ate about 600 milligrams (0.02 ounces) of flavonoids per day had a 20% lower risk of cognitive decline than those who ate only 150 milligrams (0.005 ounces) per day, according to the study published Wednesday in the American Academy of Neurology journal.

A 100-gram (3.5-ounce) serving of strawberries has about 180 milligrams (0.006 ounces) of flavonoids, while an apple has about 113 milligrams (0.003 ounces), the study said.


Flavonoids are a series of compounds with strong antioxidant abilities that are commonly found in many fruits and vegetables, said study author Dr. Walter Willett, professor of epidemiology and nutrition at the Harvard T.H. Chan School of Public Health and professor of medicine at Harvard University in Cambridge, Massachusetts.

Damage to the "blood supply to the brain is an important contributor to cognitive decline," said Willett, adding that the anti-inflammatory properties of flavonoids help protect that blood supply, which in turn slows down the cognitive decline.
Cognitive decline can lead to diseases like dementia and Alzheimer's, he added.

The study spanned nearly a quarter of a century and had about 75,000 participants. The average age of the participants at the start of the study was 50, and they are now in their 70s and 80s, Willett said.

People's brain functions begin to decline in our 20s and 30s, but we usually don't notice it until we reach our 70s, he said. Eating foods high in flavonoids could make the downward slope less steep, he added.

After tracking the participants' diets over 20 years, researchers had them answer a questionnaire multiple times over a four-year period to determine cognitive decline, Willett said.

Each person's cognitive decline was calculated with six yes or no questions. Questions included "Do you have more trouble than usual remembering a short list of items, such as a shopping list?" and "Do you have trouble remembering things from one second to the next?"

Because the study took place over decades, the results are much more valid than other studies that occur over a couple years, said Dr. Daniel Potts, a fellow of the American Academy of Neurology and attending neurologist at the US Department of Veterans Affairs in Tuscaloosa, Alabama, who was not involved in the study.
"Cognitive decline is something that takes place slowly, so when you're assessing it, you're able to pick up subtle changes better over a long period of time," he said.

How to eat more flavonoids
Willett said there isn't a specific number of flavonoids people should eat each day, and they shouldn't be counted or measured.
Additionally, eating flavonoids only plays a small role in potentially slowing down cognitive decline, he said. People should live a healthy lifestyle as well, he noted, which includes regular physically activity and not smoking.

The Mediterranean diet has been shown to be effective in the preservation of cognitive function, Potts said, and many of the foods featured in the diet are high in flavonoids.


"Nutrition has a lot to do with our cognitive health, and the choices that we make today concerning the things we consume have a big role to play later in life in protecting our brains," he said.

Some fruits high in flavonoids include strawberries, blueberries and oranges, he said. Peppers and celery are some vegetables with high amounts of the compound, he added."
Words above from article here
h/t to Marks Daily Apple here

Other posts that may be of interest
Eating the Mediterranean way - see here
Mediterranean Diet Associated with 41% Risk Reduction for (AMD) Age-Related Macular Degeneration - see here

You will find a variety of articles, studies and recipe ideas within this blog, and not all may be suitable for you. If you may have any food allergies, or underlying health issues please take these into account. If you are a diabetic and not sure how certain foods may affect your blood sugars, test is best, i.e. use your meter.

All the best Jan

31 comments:

J.P. Alexander said...

Muy interesante siempre es bueno comer sano. Te mando un beso

Christine said...

Thanks for this good information.

My name is Erika. said...

Think I'll eat those flavanoids!

Elephant's Child said...

ANYTHING which arrests or slows cognitive decline is a winner.

Tom said...

...good to know.

Margaret D said...

Interesting read.

Anonymous said...

Thanks for the info!

Valerie-Jael said...

Thanks for another informative post! Valerie

Little Wandering Wren said...

Reaching for the Flavonoids as we speak - I reckon anything we can do to keep ourselves as sharp as possible has to be applauded!
Have a great Sunday
Wren x

Jo said...

They do say you should eat a variety of different coloured foods so I do try to add all different colours to my dishes.

eileeninmd said...

Good to know, I love the colorful peppers and strawberries.
Take care, have a happy day and a great new week ahead.

CJ Kennedy said...

Interesting.

Salty Pumpkin Studio said...

Good information
Red peppers, and strawberries are regulars on my menu. Trying to turn on the TV with my cell phone only happens when very first waking up. lol

Sondra said...

I for one love peppers of all kinds, and I grow a few of my onw, they are easy to grow in my climate...it seems cognitive issues take out most of the elderly these days so it's almost like we are doomed...good info to give us some hope. Have a great week.

Teresa said...

Interesante, lo tendré en cuenta. Besos.

Sami said...

All great advice.
Have a wonderful Sunday Jan

David M. Gascoigne, said...

We eat bell peppers almost every day, apples most days, and strawberries in season when they taste like berries and not like compressed wood chips.

Pom Pom said...

Thank you for another helpful post, dear Jan! I love red bell peppers. YUM!

Divers and Sundry said...

It's good to hear something that doesn't need to be counted lol I have trouble making sure I get everything I need in a day, but I don't have trouble including some bell peppers, blueberries, oranges, and strawberries, and I'm trying to find uses for celery that aren't chicken salad... Thanks!

Lorrie said...

Good thing we love our fruits and vegetables.

HappyK said...

Strawberries and red peppers are perfect snacks for me. I rather eat them than candy!!

Ananka said...

Good to know. I love strawberries and peppers :-D

Creations By Cindy said...

I love your informational posts. So good of you to share with us. Love me some fruit and peppers. Hugs and blessings, Cindy

William Kendall said...

Good tips.

Bleubeard and Elizabeth said...

I may have to review that Mediterranean Diet. I was glad to learn there was a large number of individuals in the study.

Sue said...

Wow, well that's worth knowing isn't it! Thanks so much for the info Jan & Eddie xx

DVArtist said...

My kind of foods.

Jeff said...

I should have a 20% decrease in my chance for cognitive decline as I love peppers and strawberries and blueberries. I'll take that!

Jeanie said...

Well, I'm all for that! Love my berries and peppers a lot!

Conniecrafter said...

very interesting, another good thing for eating those fruits and veggies

https://linsartyblobs.blogspot.com said...

I didn't know celery was in that bracket.