With the development of advances in the medical sciences in modern society and free access to information over the Internet, people are paying an increased amount of attention to health and wellness. Human life expectancy is getting longer, but the risk of dementia is becoming more serious which is a concern for many. Flavonols may reduce the risk of developing dementia. As people get older their memory will naturally decline. However, dementia is not something that is a normal part of aging. It is a manifestation of a brain disease, and there are those younger than 65 years old who suffer from this condition.
Many people are understandably concerned about dementia. People with dementia not only have a bleak life, but the condition also brings a lot of trouble and pressure to their families and caregivers. There are many causes of dementia. Recent research shows eating more foods with flavonols may lower the risk of developing the condition. Since these foods have additional health benefits too, there is no drawback to adding them to your diet.
Using diet to lower risk of dementia
According to a study published in the journal Neurology led by Rush University in Chicago, the intake of flavonol-rich foods, including green tea, tomatoes, and dark green vegetables such as kale and spinach, can slow down memory loss.
A different study published in Neurology showed that those who ate more foods with flavonols had a slower decline in overall mental capabilities. As reported in Science Daily, the study used 961 people with an average age of 81 years who did not suffer from dementia. The subjects were required to fill out a diet questionnaire every year and complete cognition and memory tests.
The study also investigated their education level, how much time they spent doing physical activities, and how much time they spent on mentally engaging activities such as reading or playing games. The average follow-up time of this study was 7 years. According to the flavonol content in the subjects’ diets, they were divided into 5 groups, with intakes ranging from 5 mg per day to 15 mg per day.
After adjusting for risk factors such as age, gender, and smoking, the researchers found that those with the highest intake of flavonols had a slower rate of decline in cognitive scores than those with the lowest intake. According to the author, this may be due to the inherent antioxidant and anti-inflammatory properties of flavonols.
The average daily intake of flavonols for American adults is 16-20 mg. It should be noted that although studies have shown that a higher intake of flavonols from the diet is associated with slowing cognitive decline, a direct relationship between the two has not yet been proven. Regardless, nutritionists still recommend that everyone eat a variety of fruits and vegetables to maintain brain health.
Flavonoids or flavonols?
Most people have heard of flavonoids. Flavonoids are compounds found naturally in many fruits and vegetables. They’re also in plant products like wine, tea, and dark chocolate. There are six different types of flavonoids found in food. Flavonoids are rich in antioxidants, and including more flavonoids in your diet will help your body stay healthy and decrease your risk of some chronic health conditions.
Flavonols are a class of flavonoids. Foods that contain flavanols, which you can add to your diet to stave off mental decline, include kale, tomatoes, lettuce, broccoli, peaches, berries, and green tea.
Translated by Patty Zhang
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