The Benefits of Higher Flavonoid Intake for Maintaining Cognitive Function
Along with the ever expanding aging population comes the prevalence of age-related cognitive decline (ARCD). Numerous risk factors exist that can predict the onset and progression of this dreaded condition but there are 2 modifiable risk factors namely diet and physical activity. Dietary patterns that are predominantly plant based can have neuroprotective effects. Studies are revealing that these plant-based dietary patterns in humans which incorporate polyphenol rich plant foods play a role in either preventing ARCD and/or improving cognitive function. There is emerging evidence for the brain supporting effects of several plant foods that are rich in polyphenols. Anti-inflammatory dietary patterns like the Mediterranean diet that is rich in fruits, vegetables, legumes, nuts and whole grains are also highly beneficial for brain-health. Several bioactive compounds in these dietary patterns such as antioxidant vitamins, polyphenols, various phytochemicals and unsaturated fatty acids are what research is pointing at for their brain health benefits. Studies with animal models show that these nutrients and non-nutrients enhance neurogenesis, synaptic plasticity and neuronal survival by reducing oxidative stress and neuroinflammation.
Flavonoids are phytochemical compounds found in various fruits, vegetables, and other plant-based foods. They are known for their antioxidant and anti-inflammatory properties, and research suggests that higher flavonoid intake may have positive effects on maintaining cognitive function. Several studies have indicated that a higher intake of flavonoids is associated with improved memory and cognitive performance. Flavonoids may enhance memory by protecting brain cells from oxidative stress and reducing inflammation, which is a big contributor to cognitive decline. Including flavonoid-rich foods such as berries, citrus fruits, and dark chocolate in your diet may help support memory function.
Some of the ways flavonoids positively effect our health are:
Anti-Inflammatory Effects:
Chronic inflammation has been linked to cognitive decline and an increased risk of neurodegenerative diseases. Flavonoids possess anti-inflammatory properties that may help protect brain cells from damage caused by inflammation. By reducing inflammation, flavonoids may support overall brain health and contribute to maintaining cognitive function over time.
Antioxidant Protection:
Oxidative stress, caused by an imbalance between free radicals and antioxidants in the body, can lead to cellular damage, including in the brain. Flavonoids act as powerful antioxidants, neutralizing free radicals and protecting brain cells from oxidative damage. By incorporating flavonoid-rich foods into your diet, you can potentially enhance your brain's defense against oxidative stress and support cognitive health.
Increased Brain Blood Flow:
Healthy blood flow is essential for delivering oxygen and nutrients to the brain. Flavonoids, particularly those found in cocoa, have been associated with improved blood flow to the brain. By promoting adequate blood circulation, flavonoids may enhance cognitive function and support optimal brain performance.
Including a wide range of flavonoid-rich foods in your diet, such as berries, citrus fruits, dark chocolate, tea, and vegetables, can provide numerous benefits for maintaining cognitive function. However, it's important to remember that a balanced diet, regular exercise, and a healthy lifestyle overall are key factors in maintaining cognitive health.
References:
Rajaram,S., Jones,J., Lee, G.J. Plant-Based Dietary Patterns, Plant Foods, and Age-Related Cognitive Decline Advanced Nutrition 2019 Nov 15. doi: 10.1093/advances/nmz081
Minich, D.M., A Review of the Science of Colorful, Plant-Based Food and Practical Strategies for “Eating the Rainbow” J Nutr Metab. 2019
