Scientists from Columbia University and Brigham and Women's Hospital/Harvard have found a link between a diet deficient in flavanols and age-related memory loss.
Flavanols occur naturally in many plant-based foods, including leafy green vegetables, berries, apples, onions, citrus, grapes, tomatoes, broccoli, lettuce, tea, chocolate, and red wine.
The study of over 3,500 healthy adults with an average age of 71 also found that flavanol supplements could be vital in reversing memory loss.
Why it matters
Research confirms that, like developing brains in childhood, aging brains need specific nutrition to prevent cognitive decline.
The improvement among study participants with low-flavanol diets was substantial and raises the possibility of using flavanol-rich diets or supplements to improve cognitive function in older adults. —Adam M. Brickman, PhD, professor of neuropsychology at Columbia University Vagelos College of Physicians and Surgeons and co-leader of the study
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A closer look
Flavonoids are plant compounds with a variety of health benefits. There are six types, all benefit your health.
- Flavonols
- Flavones
- Flavan-3-ols
- Flavanones
- Anthocyanidins
- Isoflavones
10 flavanoid-rich foods
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Berries All berries contain flavonoids, but blackberries are especially powerful and include all six types of flavonoids. Blueberries, cherries, and raspberries also contain all flavonoids.
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Red Cabbage The anthocyanidins in red cabbage protect against cancer, cardiovascular disease, diabetes, and age-related cognitive disorders.
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Onions Onions, a great source of flavonols, reduce the risk of prostate cancer.
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Kale Kale is rich in flavanols. If you don’t like the taste, try it in smoothies and protein shakes to mask the taste.
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Parsley Parsley provides more flavonols in the American diet than any other food.
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Tea Green, oolong and black teas contain high levels of flavanols, which benefit cardiovascular and cognitive health.
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Red Wine The flavanols in red wine lower the risk of cardiovascular disease.
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Dark Chocolate Chocolate and cocoa are high in flavanols. Cocoa, in particular, boosts cognition and protects the cardiovascular system.
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Citrus Fruits Citrus fruits like oranges, grapefruit, tangerines, lemons, and limes contain flavanones.
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Soybeans Edamame, tofu, tempeh, and soy sauce are rich in isoflavones, which protect against reproductive cancers such as breast, ovarian, prostate, and testicular cancer.
