This is fantastic news for coffee lovers!
A new study finds that consuming six extra servings of flavonoid-rich foods a day can lower the risk of dementia by 28%, especially for those with high blood pressure, depression and high genetic risk.
The greatest risk reduction was seen in people who consumed at least two of the following per day: five servings of tea, one serving of red wine and half a serving of berries.
Flavonoids are natural substances found in fruits, vegetables and other plants. They have been shown to reduce inflammation in the brain, improve blood flow to the brain, and promote the growth of beneficial bacteria in the gut.
The new study, published Wednesday in JAMA Network Open, included nearly 122,000 UK residents between the ages of 40 and 70. The team was led by researchers from Queen’s University Belfast.
Participants were asked to report what they ate, and the researchers assigned them a “taste” based on their intake of black or green tea, red wine, apples, berries, grapes, oranges, grapefruit, bell peppers, onions, and dark chocolate. .
Most participants consumed four to five daily servings of flavonoid-rich foods, with tea being the most popular.
The volunteers were followed for about nine years – during which time 882 cases of dementia were recorded.
Those with the highest flavodiet scores had a lower risk of dementia compared to those with the lowest flavodiet scores.
In studying several types of flavonoids, the researchers found that anthocyanins, flavan-3-ol, and flavones had the strongest associations with dementia risk. Tea, red wine and berries are the main sources of these flavonoids.
Dr. Liron Sinvani, director of inpatient geriatric services at North Shore University Hospital, noted that dietary recommendations for Americans do not mention flavonoids, and this new research may help draw attention to these critical phytonutrients.
“Is this kind of the first step to say, ‘OK, we really need to encourage a certain amount of these foods in the diet?'” Sinvani, who was not involved in the research, opined to The Post.
“Are there public policies where we can highlight foods that are rich in flavonoids?” she continued. “Because this is something we can all change, like exercise and physical activity, which we know also reduces the risk of dementia and even improves cognitive reserve in people who already have dementia.”
There were several limitations to this study, including reliance on self-reported dietary habits. Cases of dementia also tend to be under-reported.
The results challenge recent research that claims no amount of alcohol is good for your health and that the risks of alcohol may increase with age.
Sinvani said “the jury is still out on all the benefits or risks” of red wine, and recommendations may vary from person to person.
“For example, someone with dementia, or someone who is very vulnerable, if alcohol is going to increase the risk of falling, I would say it’s better to get the flavonoids from another source,” Sinvani said.
“But I would say that a small amount of red wine will at least give you flavonoids, which may improve the risk of dementia,” she added.
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