New research finds eating more flavonols—a type of antioxidant found in many fruits, vegetables, tea, and wine—could slow the natural decline in memory that comes with age.
“This research lends hope that those concerned about cognitive decline and AD [Alzheimer’s disease] can take ownership of their health and work with their physician to modify their lifestyle in an effort to mitigate the detriment of AD, and decrease their cognitive decline,” study author Thomas Holland, MD, professor at the Rush Institute for Health Aging, told The Epoch Times.
2 Flavonols Showed Greatest Effect
Holland’s study analyzed data from 961 participants living in retirement communities and senior public housing in Chicago who were enrolled in the Rush Memory and Aging Project.Story continues below advertisement
They were between 58 and 100 years old and hadn’t been diagnosed with dementia at the time of enrollment. Researchers divided them into groups based on their daily intake of flavonols, ranging from 5 to 15 milligrams per day—which is the amount in one cup of dark, leafy green vegetables.
Participants underwent yearly tests of cognition and memory and were asked about the time they spent being physically and mentally active.
Holland and his team then examined the effects of four major flavonols; kaempferol, quercetin, myricetin, and isorhamnetin, on the rate of cognitive decline over seven years.
Among all flavonols, kaempferol showed the greatest benefit. Those consuming higher amounts of foods with kaempferol showed 0.4 units per decade reduced rate of cognitive decline compared to participants that ate the least.
The next most effective flavonol was myricetin. Participants that ate myricetin-rich foods experienced 0.3 units per decade reduced rate of cognitive decline.
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Of the other two flavonols, those who ate the most quercetin-rich foods had 0.2 units per decade slower rate of cognitive decline, while isorhamnetin showed no effect at all.
What Do Flavonols Do to Your Brain?
Holland said that various biochemical reactions, free radicals, and reactive oxygen species can cause cellular, and eventually, organ-level damage.“We call this damage to the cells in our bodies ‘oxidative stress,’” he said.
Previous studies have found that oxidative stress is “intricately” linked to age-associated cognitive decline. They also found that increasing dietary antioxidant intake was able to reverse some of this decline.
Holland explained that when we eat foods containing antioxidants like flavonols, they act as “reducing agents,” that eliminate those free radicals and prevent further cellular damage.
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“They help fight off inflammation and any harmful molecules that could be causing harm to your body,” said Hoda Tantawi, a registered dietitian at Staten Island University Hospital, part of Northwell Health in New York.
Whole Foods—Better Flavonol Source Than Supplements
Tantawi emphasized that eating actual foods is always better than using flavonol supplements.It makes these nutrients more bioavailable to the body. “Meaning the body will absorb the nutrients in a more efficient way and allow us to reap the benefits of nutrients,” she said.
She added that another benefit of getting flavonols from food is that you’re consuming all the nutrients the food contains, rather than only one nutrient from a supplement.
Good sources of flavonols include berries, onions, red cabbage, kale, parsley, tea, red wine, dark chocolate, citrus foods, and soybeans.
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The richest sources of kaempferol are green leafy vegetables like spinach and kale, and herbs that include dill and chives.
Cranberries, Swiss chard, and garlic are good sources of myricetin.
An Observational Study
According to Holland, a limitation of this study is that it’s observational, which raises the risk of residual confounding by measured and unmeasured factors.“Meaning, there could be things the participants are doing that could help or harm their cognition that we are not measuring or privy to,” he said.
Another limitation is that diet was self-reported, which involved asking individuals to recall what they ate over the previous 12 months. This risks recall bias, which is when participants provide inaccurate responses depending on how well they remember.
It’s Never Too Early or Too Late
Holland said that it’s “never too early, or too late” to start making healthy lifestyle changes, especially when it comes to diet.Story continues below advertisement
“The research presented here adds to the ever-growing body of evidence that what we eat matters,” he said.
“It is generally known that the vitamins and minerals found in these food items are important,” he said. “But, now we understand that it’s the entire composition of the food, inclusive of bioactives—like flavonols—that render these foods as beneficial.”
However, Tantawi cautioned that it’s possible to overdose on flavonols.
“Studies have shown negative effects on the body when taken in large amounts,” she cautioned.
Tantawi noted that most of those studies focused on high-dose supplements and not a diet rich in flavonols/flavonoids.
“Before starting any herbal/nutrition supplements, always discuss it with your healthcare provider,” she advised.
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