Eating more flavonols, antioxidants found in many vegetables, fruits, tea and wine, may slow your rate of memory loss, a new study finds.
People in the research who consumed the most flavonols saw a 0.4 unit slower fall in cognitive score over the course of a decade than those who consumed the least. According to a research just published in Neurology, the medical journal of the American Academy of Neurology, the findings persisted even after controlling for additional variables that may impair memory, such as age, sex, and smoking.
In a statement, the study's principal author, Dr. Thomas Holland, an instructor in the department of internal medicine at Rush University Medical Center in Chicago, said, "It's encouraging that our study suggests choosing certain dietary choices may contribute to a slower rate of cognitive decline.""People can easily take an active role in maintaining their brain health by doing something as simple as eating more fruits and vegetables and drinking more tea." According to Dr. David Katz, a specialist in preventive and lifestyle medicine and nutrition who was not involved in the study, flavonols are cytoprotective, which means they protect cells, including neurons, making it conceivable that there may be a direct impact on cognition.Katz wrote in an email that they are also a sign of eating more fruits and vegetables, which is beneficial for the brain because it is good for all of the body's organs, including the brain.
They could also be a sign of a healthier diet overall or even a higher level of health consciousness.. People who are more health conscious may do things to preserve their cognition, or maybe being more health conscious is a by-product of better cognition.”
A huge family of phytochemicals
More than 5,000 flavonoid molecules are found in plants, and they play a part in promoting cell growth, protecting against environmental stress, and luring pollinators.
A type of flavonoid known as flavonols is a rich source of antioxidants and has been demonstrated in several human and animal studies to reduce inflammation, a key cause of chronic disease. According to the National Center for Complementary and Integrative Health, a division of the National Institutes of Health, free radicals are "extremely unstable molecules that are naturally created when you exercise and when your body turns food into energy." Antioxidants fight free radicals. Studies have shown quercetin, one of the most prevalent flavonols, to be effective in preventing the development of colorectal cancer and other malignancies. Onions contain the highest levels — lower levels can be found in broccoli, blueberries, cauliflower, curly kale, leeks, spinach and strawberries.
Kaempferol, a different common flavonol, seems to prevent the formation of cancer cells while keeping and safeguarding healthy cells. Onions, asparagus, and berries are all excellent sources of kaempferol, but spinach, kale, and other green leafy vegetables, as well as herbs like chives, dill, and tarragon, are the greatest plant sources. Myricetin, which has been investigated in rodents for blood sugar regulation and the decrease of tau, a protein that creates the defining tangles of Alzheimer's and associated dementia, is a third significant factor. Myricetin is present in high concentrations in spinach and strawberries, but it is also present in honey, black currants, grapes, and other fruits, berries, vegetables, nuts, and tea.The last group of flavonols, isorhamnetin, may protect against cardiovascular and neurovascular disease in addition to anti-tumor and anti-inflammatory benefits. Good sources of isorhamnetin are pears, olive oil, wine and tomato sauce.
An older, dementia-free population
In the latest study, dietary questionnaires were completed annually for seven years by 961 participants with an average age of 81 and no indications of dementia. In addition, the participants answered questions on how much time they spend being physically and mentally active as well as annual cognitive and memory tests.
Depending on how many flavonols each person consumed each day, people were divided into groups. The study found that the lowest intake was around 5 milligrams per day and the maximum was 15 milligrams per day, or about a cup of dark leafy greens. According to the study, the typical daily consumption of flavonoids for US individuals is between 16 and 20 milligrams. The study examined the effects of the four main flavonols, isorhamnetin, kaempferol, and quercetin — on the seven-year rate of cognitive deterioration. Kaempferol had the most effect; individuals who consumed the most of these foods had a 0.4 units per decade reduced rate of cognitive deterioration compared to those who consumed the least of these foods.
The second factor was myricetin: Compared to the lowest consuming group, those who ate the most foods containing myricetin saw a 0.3 units per decade slower rate of cognitive deterioration. The rate of cognitive deterioration was 0.2 units per decade slower in people who consumed the most foods high in quercetin.
