Eating Food Rich in Flavonoids Can Reduce Cognitive Decline 

Eating foods rich in Flavonoids like grapefruits, carrots, and peppers can lower your risk of mental decline by over a third. A study has found people who eat a diet that includes these fruits at least half a serving per day May have a lower risk of cognitive decline. The study was published in the journal Neurology.

Flavonoids are naturally occurring compounds found in plants and are considered powerful antioxidants, and are present in the likes of strawberries, celery, and apples. Harvard University researchers looked at nearly 50,000 men and women over 20 years. Participants completed questionnaires about how often they ate various foods and were asked questions about their cognitive ability. The results found people who consumed more Flavonoids in their diets reported a lower risk of cognitive decline.

Flavones, found in some spices and yellow or orange fruits and vegetables, had the strongest protective qualities and were associated with a 38% reduction in risk of cognitive decline, which is equivalent to being three to four years younger in age. Anthocyanins, found in blueberries, blackberries, and cherries, were associated with a 24% reduced risk of cognitive decline.Dr. Walter Willett, the study’s author, said that this is mounting evidence suggesting Flavonoids are powerhouses when it comes to preventing your thinking skills from declining as you get older.

Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline.The paper found just half a serving a day. For example, half an apple or two heaped tablespoons of cooked spinach was enough to help prevent mental decline.The participants who consumed the highest amount of Flavonoids had around 600mg in their diets each day, the equivalent of eating around five apples or three servings of strawberries.