A study published in the journal of the American Academy of Neurology found that eating and drinking foods high in antioxidant flavonols, found in fruits and vegetables, tea and wine, can slow memory loss. . neurology.
“The simple things of eating more fruits and vegetables and drinking more tea are simple ways people can play an active role in maintaining brain health,” said study author Thomas M. Holland, M.D., M.Sc., of Rush University Medical Center in Chicago, said in a statement.
The study involved 961 people without dementia, with a mean age of 81 years, who were followed for an average of 7 years. They filled out annual questionnaires about how often they ate certain foods, and underwent annual cognitive and memory tests that included remembering lists of words, remembering numbers, and putting them in the correct order.
They also asked about other factors such as education level, time spent in physical activity, and time spent in mentally-engaging activities such as reading and playing games.
Study participants were divided into five equal groups based on the amount of flavonols in their diet. While the average flavonol intake for US adults is approximately 16-20 milligrams per day, the average dietary intake of flavonols in the study population was approximately 10 mg per day. The lowest group he was consuming about 5 mg per day and the highest group he was consuming an average of 15 mg per day. This equates to about 1 cup of dark leafy greens.
To determine the rate of cognitive decline, researchers used an overall cognitive score that summarized 19 cognitive tests. Mean scores ranged from 0.5 for those with no thinking problems to 0.2 for those with mild cognitive impairment and -0.5 for those with Alzheimer’s disease.
After adjusting for other factors that may affect rates of memory decline, such as age, gender, and smoking, the researchers found that cognitive scores among those with the highest flavonol intakes decreased by 0.4 units per decade. We found that the rate decreased more slowly. People with the lowest intake.
Holland pointed out that this is probably due to the inherent antioxidant and anti-inflammatory properties of flavonols. It’s very interesting that we’ve shown that it’s possible,” said Holland.
kale is good for the brain
This study divided the class of flavonols into four components: kaempferol, quercetin, myricetin, and isorhamnetin. The top food contributors in each category were kale, beans, tea, spinach, and kaempferol broccoli. Quercetin includes tomatoes, kale, apples, and tea. Tea, wine, kale, oranges and tomatoes for myricetin. Tomato sauce with pear, olive oil, wine and isorhamnetin.
Those with the highest intake of kaempferol had a slower rate of cognitive decline of 0.4 units per decade compared with those with the lowest intake of quercetin. and those with the highest myricetin intake had a 0.3 unit per decade slower rate of cognitive decline than those with the lowest intake. Dietary isorhamnetin was not associated with global cognition.
Holland said that while the study showed a link between higher dietary flavonol levels and slower cognitive decline, there was no direct evidence that flavonols slowed the rate of cognitive decline. I pointed out that I didn’t.
Health benefits of plant foods
The study supports a growing body of research showing that plant-based foods are good for health, especially brain health. A Rush Institute for Healthy Aging study published last year showed that eating a healthy, plant-based diet could slow the rate of cognitive decline in older black Americans by nearly 30%. it was done.
The study found that those who ate the healthiest plant-based diet (rich in fruits, vegetables, nuts, whole grains, legumes, vegetable oils, tea and coffee) experienced a 49.3% slower perceived slowdown, a 44.2% slower % I also found it to be slow. Slower decline in episodic memory than participants who ate more animal foods.
Another study published in 2018 by the American Academy of Neurology found that men who ate more fruits and vegetables may have a lower risk of memory loss and thinking ability as they age. Researchers in the study found that people who ate more plant foods, especially leafy greens, red and orange vegetables, berries and orange juice, were 34 percent less likely to experience memory decline. I discovered that
“Our study provides further evidence [that] Dietary choices can be important for maintaining brain health,” said lead author Changzheng Yuan, Ph.D.