Diet Tips: Add Some Colour To Your Plate To Cut The Risk Of Memory Loss

There is no doubt that your dietary choices play an important role in boosting your cognitive health. Turns out, eating more fruits and vegetables rich in flavonoids can bring the risk down the risk of cognitive decline

Have you been loading up on foods to keep your brain up and running? Whether you want to gear up for the exam season or ace it in the next meeting, paying attention to your diet can really pay off. Although there is no specific "brain food" that will prevent you from age-related illnesses like Alzheimer's or dementia, thinking about what you eat can help you improve your cognitive health. Certain foods are more beneficial for your brain than others.

A new study has found that eating a diet rich in flavonoids promotes long-term brain benefits for the brain. Flavonoids are antioxidants that are found naturally in plants. It is assumed that a lack of antioxidants contributes to cognitive deterioration as you get older. Read on to know how eating flavonoids might change the game for you.

Flavonoids For Your Brain Health

Flavonoids are plant compounds that give vibrant hues to fruits and vegetables including strawberries, blueberries, oranges, and peppers. These phytochemicals have strong antioxidant effects, raising expectations that they will help minimise oxidative stress in the brain. The study published in the journal Neurology found that people who consume at least half a portion of high-flavonoid foods including strawberries, oranges, peppers, and apples on a daily basis may have a 20% decreased risk of cognitive deterioration.

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The study that examined 49,493 women with an average age of 48 and 27,842 men with an average age of 51 found that flavones were linked to a 38% decrease in the risk of cognitive deterioration, which is similar to being three to four years younger. They are mostly found in some spices and yellow or orange fruits and vegetables. Flavones are found in roughly 5 mg per 100 gramme serving of peppers. Blueberries, blackberries, and cherries contain anthocyanins, which have been linked to a 24% lower risk of cognitive deterioration. A 100 gramme serving of blueberries contains roughly 164 mg of anthocyanins.

Walter Willett, from Harvard University in Boston, US said, "Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline. The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples and pears."

Along With Flavonoids, A Healthy Lifestyle Is A Must

While eating flavonoids may potentially slow down cognitive decline, but it alone won't matter if you lead a sedentary lifestyle. Studies have shown that sedentary behaviour can lead to poor glycemic control and poor brain health. According to the research paper titled Alzheimer's & Dementia: Translational Research & Clinical Interventions, doing some physical activity may play a role in maintaining glycemic control and optimise brain health. Even breaking up sitting time with intermittent light-intensity activity can also help, especially those who are at more risk of physical inactivity.

As for diet, the Mediterranean diet is believed to be effective in protecting against cognitive decline. This diet is all about eating fruits, vegetables, whole grains, beans, nuts and seeds, and olive oil, and moderate amounts of fish, poultry and dairy products. However, you should consult your doctor in case you notice any changes or symptoms of cognitive decline.

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