Foods rich in Flavonoids should be included in daily diet; it could lower the risk of cognitive decline, a study suggests

Foods Rich In Flavonoids Should Be Included In Daily Diet

As per the new study, eating a plate full of colorful foods that are fully packed with flavonoids could help to reduce cognitive decline. As per a study published on Wednesday in the Journal of American of Neurology, people who consumed about 60 milligrams of flavonoids every day had a 20 percent chance to reduce cognitive decline compared to those who consumed just 150 milligrams per day.

Foods Rich In Flavonoids Should Be Included In Daily Diet; It Could Lower The Risk Of Cognitive Decline, A Study Suggests

According to study author Dr. Walter Willet, a professor of epidemiology and nutrition at the Harvard T.H Chan School of Public Health and professor of medicine at Harvard University in Cambridge, Massachusetts, flavonoids are compounds with strong antioxidant abilities commonly found in several fruits and veggies. As per the study, a 100 gram serving of strawberries contains nearly 180 milligrams of flavonoids; on the other hand, an apple contains 113 milligrams of flavonoids.

Foods rich in Flavonoids should be included in daily diet; it could lower the risk of cognitive decline, a study suggests
Assortment of fresh fruits and vegetables

Dr. Walter Willet alleged that damage to the blood supply to the brain is a key reason and contributor to cognitive decline. He added that flavonoids contain anti-inflammatory properties that help protect that blood supply, leading to a reduction in cognitive decline.

What is a cognitive decline?

Cognitive decline is a serious condition and is a response to the aging of neurons and reduction in speed of the brain functions. It simply means that your brain doesn’t work as well as it used to work before. According to Dr. Walter Willet, it can lead to diseases like dementia and Alzheimer’s.

According to Willet, the study involved about 75000 participants and spanned for nearly a quarter-century. The average of participants was 50 the time when this study started, and now they are in their 70’s70’s and 80’s80’s. 

Willet said, ‘‘generally people’s brains start declining at the age of 20s and 30s, but we have not noticed until 70s”. He added that consuming foods high in flavonoids can reduce the downward spurt.  Willet said that after tracking participants’ diets for 20 years, researchers answered a questionnaire multiple times in four years to determine cognitive decline.

Every participant’s cognitive decline was noted and counted with help of few questions. These questions include ”Do you find trouble in remembering a shortlist of items like a shopping list? ”Do you have a problem remembering things from one second to the next? 

 Dr. Daniel Potts said the results that came out after such a long study over decades are much more valid compared to other studies that take place over just a few years. He alleged that; cognitive decline happens gradually, and the time you’re assessing it, you are better able to pick up the changes over a longer period of time”.

How to consume more flavonoids?

According to Dr. Willet, there are no specific or precise numbers of flavonoids that people should consume on daily basis, and they should not be counted or measured. Also, not only consuming flavonoids every day will help you o reduce cognitive decline, but you also have to live a healthy lifestyle, including regular physical exercise, and not smoking can help you with it.  Potts said that the Mediterranean diet proves to be more effective in preserving cognitive function than other diets because the Mediterranean diet includes foods high in flavonoids. He explained that ”nutrition is linked with cognitive health and what we  choose to consume today plays a big role to play later in life in protecting our brains.” He added that there are some fruits and vegetables rich in Flavonoids that should be added to daily diets, like strawberries, oranges, blueberries, peppers, and celery.

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