Green tea, grapes, apples, apricots, cocoa, berries.
Posted on 05/30/2023 2:54:02 PM PDT by ConservativeMind
A large-scale study is the first to establish that a diet low in flavanols—nutrients found in certain fruits and vegetables—drives age-related memory loss.
The study found that replenishing these bioactive dietary components in mildly flavanol-deficient adults over age 60 improves performance on these tests.
The current study builds on over 15 years of research linking age-related memory loss to changes in the dentate gyrus, showing that flavanols improved function in this brain region.
Additional research found that flavanols—particularly a bioactive substance in flavanols called epicatechin—improved memory by enhancing the growth of neurons and blood vessels and in the hippocampus.
Next, Small's team tested flavanol supplements in people and showed that flavanols improved memory by acting selectively on this brain region and had the most impact on those starting out with a poor-quality diet.
More than 3,500 healthy older adults were randomly assigned to receive a daily flavanol supplement (in pill form) or placebo pill for three years. The active supplement contained 500 mg of flavanols, including 80 mg epicatechins, an amount that adults are advised to get from food.
At the end of the first year of taking the flavanol supplement, participants who reported consuming a poorer diet and had lower baseline levels of flavanols saw their memory scores increase by an average of 10.5% compared to placebo and 16% compared to their memory at baseline. Annual cognitive testing showed the improvement observed at one year was sustained for at least two more years.
The findings of the new study are consistent with those of a recent study, which found that flavanol supplements did not improve memory in a group of people with a range of baseline flavanol levels.
(Excerpt) Read more at medicalxpress.com ...
However, you could get there with enough of the right fruits, veggies, or dark chocolate.
what are right fruits?
My question exactly!!
Many people are now renouncing not just grains, but fruit and vegetables entirely to eat ketogenic diets. It’s commonplace now to brag, “I’m full carnivore.” It will be interesting to see how it all shakes out in a few years.
Green tea, grapes, apples, apricots, cocoa, berries.
There’s a list at Web.md. I just couldn’t successfully cut and paste it here.
https://www.webmd.com/diet/foods-high-in-flavonoids
Berries
All berries contain flavonoids, but certain varieties are more potent than others. Blackberries are particularly powerful and include all six types of flavonoids. Blueberries, cherries, and raspberries also contain all flavonoids. Strawberries have moderate amounts of anthocyanidins.
Red Cabbage
Another great dietary source of anthocyanidins is red cabbage. Anthocyanidins, in particular, have been studied for their protective effects against cancer, cardiovascular disease, diabetes, and age-related cognitive disorders.
Onions
Onions form the basis for a multitude of cuisines, and it’s no wonder why. This humble vegetable is a powerhouse of nutrients and adds flavor to any dish. Onions are a great source of flavonols, which can reduce the risk of prostate cancer.
Kale
Another great source of flavonols is kale. Kale leaves make an excellent base for salads and can be added to soups and stews to boost their nutritional value. If you don’t care for the taste, add kale in smoothies and protein shakes to hide the taste.
Parsley
Parsley provides more flavonols in the American diet than any other food. Parsley contains over 130 milligrams of flavonols per gram. Add it to soups and sauces, or sprinkle over dishes before serving.
Tea
The easiest way to add flavonoids to your diet is to drink tea. Green, oolong, and black teas all contain high levels of flavanols, which have been studied for their benefits to cardiovascular and cognitive health.
Red Wine
Another great source of flavanols is red wine. Red wine in moderation has multiple health benefits, especially with lowering risks of cardiovascular disease.
Dark Chocolate
Chocolate and cocoa are both high in flavanols. Cocoa, in particular, has been studied for its cognitive-boosting properties and its protective effect on the cardiovascular system.
Citrus Fruits
Citrus fruits like oranges, grapefruit, tangerines, lemons, and limes contain flavanones. Juicing these fruits results in even more concentrated availability of these healthy plant compounds. You can also squeeze fresh lemon or lime juice into ice water to add nutritional value.
Soybeans
Soybeans come in a variety of different forms and are the best source of isoflavones. Eating edamame, tofu, tempeh, and soy sauce are great ways to increase isoflavones in your diet. Isoflavones have been studied for their protective effects against reproductive cancers like breast, ovarian, prostate, and testicular cancer.
Thank you.I regularly have at least 3 of these...good info.
Many thanks.
“Low-flavanol diet drives age-related memory loss, large study finds (16% memory improvement with flavanol increase)”
i’m kinda guessing that menthol cigarettes don’t count ...
What about coffee?
Parsley provides more flavonols in the American diet than any other food.
Tabbouleh salad made with lots of parsley.
https://cookieandkate.com/best-tabbouleh-recipe/
We have it with sliced chicken breast in pita bread. Great meal.
keto has plenty of veg
The story is an advert for the pill that the sponsor of the study makes.
Follow the money, they aren’t paid to tell you what fruits and vegetables to eat.
I eat all that stuff.
And wine. No wonder I’m so sharp. Hic!
Flavanols are distinguished from the yellow, ketone-containing flavonoids such as quercitin and rutin, which are called flavonols.
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