• micaela panzavolta

Adding color to your plate may lower risk of cognitive decline



A new study shows that people who eat a diet that includes at least half a serving per day of foods high in flavonoids like strawberries, oranges, peppers, and apples may have a 20% lower risk of cognitive decline.

The research is published in the July 28, 2021, online issue of Neurology®, the medical journal of the American Academy of Neurology.

Flavonoids are naturally occurring compounds found in plants and are considered powerful antioxidants. It is thought that having too few antioxidants may play a role in cognitive decline as you age.

The study looked at 49,493 over 20 years and found that the people who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples and pears.

Researchers also looked at individual flavonoids.

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 the equivalent of being three to four years younger in age. And it’s never too late to start because those protective relationships were evident whether people were consuming the flavonoids in their diet 20 years ago, or if they started incorporating them more recently.

Foods sources of flavones:

Chamomile flowers

Green tea

Black tea

Rooibos tea

Mint

Oregano

Sage

Rosemery

Bergamot

Orange

Lemon

Mandarin

Kunquat

Kiwi

Spinach

Parsley

Broccoli

Artichoke

Celery

Lettuce

Chicory

Blueberries

Bell pepper

Black and green olives

Olive oil

Grape fruit

Grapes

Millet

Peas

Honey







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