A diet rich in flavonoids benefits cognitive health; understand

Research shows that compounds found in berries, apples, and even cocoa help preserve cognitive function and reduce memory decline as we age.

Food is one of the pillars of health and now science shows that it can also be a powerful ally in protecting memory. Researchers from Columbia UniversityIn New York (United States)found that flavonoids, antioxidant compounds found in colorful fruits and vegetables, play a critical role in preventing memory loss associated with aging.

The power of flavonoids

These substances, which give color and flavor to foods such as strawberries, apples, pomegranates and purple grapes, help fight inflammation and oxidative stress. These are two processes that accelerate the aging of brain cells.

The study followed more than 3,500 healthy adults, with an average age of 71, for three years. The participants were divided into two groups: one received supplements with 500 mg of flavonoids per day, while the other took a placebo. At the end of the period, memory tests showed significant improvement among those who consumed the antioxidant compounds, especially among those who were on a diet low in flavonoids before the research.

Impressive results

Among volunteers with a low initial intake of flavonoids, memory improved by up to 10.5% compared to the placebo group and about 16% compared to baseline memory levels. Those already maintaining a diet rich in these compounds showed no major changes, suggesting that the benefits are more notable in diets deficient.

According to researchers, it is possible to reach the ideal dose of 500 mg per day with a balanced diet. This equates to a cup of cocoa tea, six squares of dark chocolate, or daily servings of berries and apples. These foods help keep neural connections more active, promoting attention, concentration and long-term memory.

A warning about cognitive aging

As life expectancy increases, the incidence of cognitive decline and neurodegenerative diseases, such as Alzheimer’s. Factors such as a sedentary lifestyle, an ultra-processed diet and chronic diseases accelerate this process. Therefore, experts recommend comprehensive brain care, which includes regular physical activity, natural nutrition, quality sleep and cognitive stimulation, such as reading, learning and social interaction.

Research reinforces the role of nutrition in brain health and suggests that small changes to your menu can make a big difference over the years. Including foods rich in flavonoids is a natural and economical way to protect your brain, strengthen your memory and age with more vitality.

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.