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Have you stocked up on foods to keep your brain going? Whether you want to prepare for exam season or be successful at the next meeting, paying attention to your diet can really pay off. While there is no specific ‘brain food’ that can tell you about age-related illnesses like Alzheimer’s disease or dementia, thinking about what you eat can help improve your performance. cognitive health. Some foods are more beneficial for your brain than others.
A new study has found that a diet rich in flavonoids promotes long-term benefits for the brain. Flavonoids are antioxidants found naturally in plants. It is believed that a lack of antioxidants contributes to cognitive deterioration as you get older. Read on to find out how eating flavonoids could be a game-changer for you.
Flavonoids for your brain health
Flavonoids are plant compounds that give vivid hues to fruits and vegetables, including strawberries, blueberries, oranges, and peppers. These phytochemicals have powerful antioxidant effects, which gives hope that they will help minimize oxidative stress in the brain. The study published in the journal Neurology found that people who consume at least half of foods rich in flavonoids daily, including strawberries, oranges, peppers and apples, may have a 20% reduced risk of spoilage. cognitive.
The study that examined 49,493 women with an average age of 48 and 27,842 men with an average age of 51 found that flavones were linked to a 38% decrease in the risk of cognitive deterioration, which is similar to a three to four year rejuvenation. They are mainly found in certain spices and yellow or orange fruits and vegetables. Flavones are found in about 5 mg per 100 gram serving of peppers. Blueberries, blackberries and cherries contain anthocyanins, which have been linked to a 24% reduced risk of cognitive deterioration. A 100 gram serving of blueberries contains approximately 164 mg of anthocyanins.
Walter Willett, Harvard University in Boston, US, said: “Our results are exciting because they show that simple changes in your diet could help prevent cognitive decline. The people in our study who did best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruit, juice. of grapefruit, apples and pears. ”
Along with flavonoids, a healthy lifestyle is essential
While eating flavonoids can potentially slow cognitive decline, that alone won’t matter if you lead a sedentary lifestyle. Studies have shown that sedentary behavior can lead to poor blood sugar control and poor brain health. According to the research paper Alzheimer’s and Dementia: Translational Research and Clinical Interventions, physical activity may play a role in maintaining blood sugar control and optimizing brain health. Even breaking up the time spent sitting with intermittent, light-intensity activity can also help, especially those who are at higher risk of physical inactivity.
As for diet, the Mediterranean diet is believed to be effective in protecting against cognitive decline. This diet consists of eating fruits, vegetables, whole grains, beans, nuts and seeds, olive oil, and moderate amounts of fish, poultry, and dairy products. However, you should see your doctor if you notice any changes or symptoms of cognitive decline.
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