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Adding color to your plate may lower risk of cognitive decline

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According to a new study, people who eat more than half a day of flavonoid-rich foods such as strawberries, oranges, peppers, and apples may have a 20% lower risk of cognitive decline. This survey was published in the online version on July 28, 2021. Neurology.. In this study, we examined several types of flavonoids and found that flavones and anthocyanins may be the most protective.

Flavonoids are naturally occurring compounds found in plants and are considered powerful antioxidants. It is believed that too little antioxidants can lead to cognitive decline with age.

Dr. Walter Willett, MD, a research author at Harvard University in Boston, Massachusetts, said:Show you to make a simple change diet It may help prevent cognitive decline. “

The study examined 49,493 women with an average age of 48 years and 27,842 men with an average age of 51 years at the start of the study. With over 20 years of follow-up, people have responded to several questionnaires about how often they ate different foods. Ingestion of various types of flavonoids Flavonoids The content of each food according to its frequency. Research participants evaluated their cognitive abilities twice during the study, using questions such as “Are you having more trouble remembering recent events?” And “Is there more trouble remembering a short list of items?” This rating was bad enough for people’s memory to be noticed, but not necessarily enough to be detected by screening tests. Capture early memory problems.

On average, people in the group representing up to 20% of flavonoid consumers ate about 600 milligrams (mg) of food daily, while at least 20% of flavonoid consumers ate about 150 mg. Was there. Their meals every day. For example, strawberries contain about 180 mg of flavonoids per 100 grams of serving, while apples contain about 113 flavonoids.

After adjusting for factors such as age and total calorie intake, people who consumed more flavonoids in their diet reported a lower risk of cognitive decline. The group of the highest flavonoid consumers had a 20% lower risk of self-reported cognitive decline than the lowest group of people.

Researchers also looked at individual flavonoids. Flavones in some spices and yellow or orange fruits and vegetables have the strongest protective properties and reduce the risk of cognitive decline by 38%. This corresponds to being 3-4 years younger. Bell peppers contain about 5 mg of flavones per 100 grams of serving.Anthocyanins in blueberries, blackberries and cherries were associated with a 24% reduction in risk Cognitive decline.. Blueberries contain about 164 mg of anthocyanins per 100 grams of serving.

“People who took the time to do their best in our research ate an average of at least half of their servings per day with foods such as: Orange juice, Orange, pepper, celery, grapefruit, grapefruit juice, apples, pears, “said Willett. A bet to promote long-term brain health. And whether people were consuming flavonoids in their diet 20 years ago or recently started taking flavonoids, they’ve seen these protection relationships, so it’s never too late to get started. “

The limitation of the study is that participants may not be able to report on their diet and completely remember what they ate and how much.

This study was supported by the National Institutes of Health.


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Quote: Survey: Adding color to the plate, cognitive decline obtained on July 29, 2021 from https: //medicalxpress.com/news/2021-07-adding-plate-cognitive-decline.html (2021) July 29) risk may be reduced

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