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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 journal American Academy of Neurology. .
A 100-gram (3.5-ounce) serving of strawberries contains about 180 milligrams (0.06 ounces) of flavonoids, while an apple contains about 113 milligrams (0.003 ounces), according to the study.
Flavonoids are a series of compounds with strong antioxidant capacities that are commonly found in many fruits and vegetables, said study author Dr Walter Willett, professor of epidemiology and nutrition at Harvard TH Chan School of Public Health and professor of medicine at Harvard University at Cambridge, Massachusetts.
Damage to “the brain’s blood supply is a major contributor to cognitive decline,” said Willett, adding that the anti-inflammatory properties of flavonoids help protect this blood supply, which in turn slows the decline. cognitive.
Cognitive decline can lead to diseases like dementia and Alzheimer’s disease, he added.
The study lasted almost a quarter of a century and had around 75,000 participants. The average age of participants at the start of the study was 50, and they are now between 70 and 80, Willett said.
People’s brain functions start to decline in our twenties and thirties, but we we usually don’t notice it until we turn 70, he said. Eating foods rich in flavonoids might make the downward slope less steep, he added.
After following the participants’ diet for 20 years, the researchers had them answer a questionnaire several times over a period of four years. period to determine cognitive decline, Willett said.
Each person’s cognitive decline was calculated with six yes or no questions. The questions included “Do you have more difficulty than usual remembering a short list of items, such as a shopping list?” And “Do you have trouble remembering things from second to second?”
Because the study took place over decades, the results are much more valid than other studies that take place over a few years, said Dr. Daniel Potts, member of the American Academy of Neurology. and attending neurologist with the US Department of Veterans Affairs in Tuscaloosa, Alabama, who was not involved in the study.
“Cognitive decline is something that happens slowly, so when you assess it you are able to better detect subtle changes 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.
“Nutrition has a lot to do with our cognitive health, and the choices we make today about 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 vegetables with high amounts of the compound, he added.
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