If you're looking to keep your memory sharp as you age, adding berries, cherries, apples, apricots, and other foods to your diet might be a smart choice.
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Eating Foods Rich in Flavanols: The Secret to Healthy Memory
A new study carried out by researchers at Columbia University, in New York, in the United States, and published in the journal A PNAS scientific study revealed that foods rich in flavanols, such as those mentioned above, may play an important role in this aspect.
Flavanols, a subclass of flavonoids found in fruits, vegetables, grains, flowers, tea and wine, are known for their antioxidant and biochemical properties.
In addition to reducing the risk of cancer, Alzheimer's disease and cardiovascular disease, they also have a positive impact on memory.
The benefits of flavanols for people over 60
Over 15 years of mouse and human research, scientists have discovered that flavanols can improve memory. by stimulating the growth of neurons and blood vessels in the hippocampus, an area of the brain related to memory and learning.
In humans on a flavanol-poor diet, flavanol deficiency appears to be a contributing factor to memory loss, especially in people over age 60.
However, it is noteworthy that the addition of flavanols to the diet can improve memory only in people with low initial intake of these compounds.
Those who already consumed foods and beverages rich in flavanols did not see additional benefits from increasing the amount of this nutrient.
The consumption of flavonoids and the decrease in the risk of chronic diseases
Intake of flavonoids, which are similar in composition to flavanols and are present in fruits and vegetables, have been associated with a lower risk of chronic diseases, such as Alzheimer's disease and insanity.
These nutrients can improve the health of brain regions related to cognitive function, promote the generation of new neurons, and increase cerebral blood flow.
On the other hand, a diet low in flavonoids can lead to a weakened immune system, emphasizes certified nutritionist Cara Clark.
Consuming a colorful variety of foods, including fruits and vegetables of different colors, can provide the flavonoids needed to support cognitive health and strengthen the immune system.
Examples of flavonoids
There are different types of flavonoids, and each of them can have specific benefits for the brain and body. Some examples include:
- Anthocyanidins: Found in red, blue, and purple fruits and vegetables, such as blackberries, grapes, and blood oranges;
- Flavan-3-ols: present in red apples, apricots, dark chocolate and teas (black, oolong, white and green);
- Flavonols: Found in blueberries, broccoli, chili peppers, cabbage, parsley, chives and spinach;
- Flavones: present in foods such as celery, parsley, red peppers, chamomile, mint and Ginkgo biloba;
- Flavanones: known for their anti-inflammatory properties, can be found in grapefruit, lemon, orange and pomelo;
- Isoflavones: protect against age-related diseases and are present in foods such as soybeans, soy milk and tofu.
balanced diet
It is important to highlight that a balanced diet, rich in fruits and vegetables, offers benefits for general health and can help prevent several diseases. Flavanols and flavonoids are just one part of this broad spectrum of essential nutrients.
So, to maintain a healthy memory as you age, consider including a variety of whole, non-processed foods in your daily diet.
Also, remember to adopt a Lifestyle healthy, with the practice of regular physical activity and adequate sleep, in order to maintain the health of your brain's cognitive functions over the years.
