Study reveals diet high in flavonoids may lower risk of cognitive decline

Flavones and anthocyanins may have the most protective effect

A new study in the US shows that people who eat a diet that includes at least half a serving per day of foods high in flavonoids like strawberries, oranges, peppers and apples may have a 20 per cent lower risk of cognitive decline. 

The study looked at several types of flavonoids, and found that flavones and anthocyanins may have the most protective effect. Flavonoids are naturally occurring compounds found in plants and are considered powerful antioxidants. It is thought that having too few antioxidants may play a role in cognitive decline as you age.

“There is mounting evidence suggesting flavonoids are powerhouses when it comes to preventing your thinking skills from declining as you get older,” said study author Walter Willett, MD, DrPH, of Harvard University in Boston. “Our results are exciting because they show that making simple changes to your diet could help prevent cognitive decline.”

The study looked at 49,493 women with an average age of 48 and 27,842 men with an average age of 51 at the start of the study. Over 20 years of follow up, people completed several questionnaires about how often they ate various foods. Their intake of different types of flavonoids was calculated by multiplying the flavonoid content of each food by its frequency.

Researchers also looked at individual flavonoids. Flavones, found in some spices and yellow or orange fruits and vegetables, had the strongest protective qualities, and were associated with a 38 per cent reduction in risk of cognitive decline, which is the equivalent of being three to four years younger in age.