Dementia is a syndrome that affects cognitive functions such as memory, thinking, and reasoning. It can be caused by various diseases, such as Alzheimer’s disease (AD), which is the most common form of dementia. Dementia is a major public health concern, as it affects millions of people worldwide and has no cure.
However, there are some modifiable risk factors that can influence the onset and progression of dementia, such as diet. Eating a healthy and balanced diet can help protect the brain from oxidative stress, inflammation, and neurodegeneration, which are all involved in dementia.
One of the components of a healthy diet that may have beneficial effects on brain health are flavonoids. Flavonoids are natural compounds that are found in many plant-based foods and beverages, such as fruits, vegetables, dark chocolate, tea, and red wine. Flavonoids have antioxidant and anti-inflammatory properties, which can help prevent or reduce the damage caused by free radicals and inflammatory molecules in the brain.
Flavonoids may also have direct effects on neuronal signaling and metabolism, which can enhance cognitive functions and prevent neuronal loss. Flavonoids can modulate various pathways that are implicated in dementia, such as amyloid-beta aggregation, tau phosphorylation, neuroinflammation, synaptic plasticity, and neurogenesis.
Several studies have shown that flavonoid intake is associated with lower cognitive decline and improved cognitive performance in older adults. For example, a study by Harvard researchers found that people with the highest daily flavonoid intakes were 19% less likely to report trouble with memory and thinking, compared with people who had the lowest daily flavonoid intakes1.
Another study by Danish researchers found that higher intake of flavonols (a subclass of flavonoids) was associated with a lower risk of developing dementia over 23 years of follow-up2. Moreover, some flavonoids have been shown to improve executive function in adults with mild to moderate AD2.
However, not all flavonoids may have the same effects on brain health, and the optimal dose and duration of flavonoid intake are still unclear. More research is needed to determine the best sources, types, and amounts of flavonoids for preventing or treating dementia.
In conclusion, flavonoids are natural compounds that have multiple benefits for brain health. They can protect the brain from oxidative stress, inflammation, and neurodegeneration, and enhance cognitive functions. Eating a diet rich in flavonoids may help reduce the risk of dementia and improve the quality of life of people with dementia. Some of the foods that contain high amounts of flavonoids are strawberries, blueberries, peppers, celery, apples, bananas, oranges, grapefruit, dark chocolate, tea, and red wine. Try to eat a variety of these foods every day to enjoy their benefits.
References
3: Orhan IE, Daglia M, Nabavi SF, Loizzo MR, Sobarzo-Sánchez E, Nabavi SM. Flavonoids and dementia: an update. Curr Med Chem. 2015;22(8):1004-15.
1: Godman H. Harvard finds flavonoids linked to sharper thinking and memory. Harvard Health Publishing. 2021 Dec 1. Available from: https://www.health.harvard.edu/mind-and-mood/harvard-finds-flavonoids-linked-to-sharper-thinking-and-memory
4: Healthline. Bioflavonoids: Vitamin C, Side Effects, and Uses. Available from: https://www.healthline.com/health/bioflavonoids
2: Rasmussen MK, Madsen K, Lundstedt T, et al. Flavonoid intake and incident dementia in the Danish Diet, Cancer, and Health cohort. Alzheimers Dement (N Y). 2021;7(1):e12175.
5: Spencer JP. Flavonoids and cognition: The molecular mechanisms underlying their behavioural effects. Arch Biochem Biophys. 2009;492(1-2):1-9.
6: Verywell Health. Flavonoids in Diet Could Play a Role in Reducing Alzheimer’s Risk. Available from: https://www.verywellhealth.com/flavonoid-diet-alzheimers-risk-5086818