A recent study reveals that adding six servings of flavonoid-rich foods to the daily diet can lower the risk of dementia by 28%. This is particularly beneficial for individuals with high blood pressure, depression, or a genetic predisposition to dementia.
The most significant risk reduction was noted in participants who consumed at least two of the following each day: five servings of tea, one serving of red wine, and half a serving of berries.
Flavonoids are natural compounds found in fruits, vegetables, and other plants. They are known to reduce brain inflammation, improve blood flow, and promote the growth of healthy gut bacteria.
The study, published in JAMA Network Open, involved nearly 122,000 UK residents aged 40 to 70. Researchers from Queen’s University Belfast led the project. Participants reported their food intake, and researchers assigned them a “flavodiet” score based on their consumption of black and green tea, red wine, apples, berries, grapes, oranges, grapefruit, sweet peppers, onions, and dark chocolate.
Most participants consumed four to five servings of flavonoid-rich foods daily, with tea being the most common choice. Over nine years, the study recorded 882 cases of dementia. Those with the highest flavodiet scores had a significantly lower risk of developing dementia compared to those with the lowest scores.
Among the flavonoids studied, anthocyanin, flavan-3-ol, and flavone were found to have the strongest links to reduced dementia risk. Key sources of these compounds include tea, red wine, and berries.
Dr. Liron Sinvani, director of geriatric hospital services at North Shore University Hospital, noted that current dietary guidelines for Americans do not highlight flavonoids. She suggested that this study could encourage more focus on these important nutrients.
“Should we consider promoting certain foods rich in flavonoids?” Sinvani asked. “Public policies could help emphasize these foods, similar to how we promote exercise for reducing dementia risk.”
The study does have limitations, such as relying on self-reported dietary habits, which may not always be accurate. Additionally, cases of dementia may be underreported.
The findings also challenge recent claims that no amount of alcohol is beneficial for health and suggest that risks associated with alcohol can increase with age.
Sinvani cautioned that recommendations may vary based on individual circumstances. For those at risk, she advised obtaining flavonoids from non-alcoholic sources when necessary. However, she acknowledged that a small amount of red wine can also provide beneficial flavonoids that may help reduce dementia risk.
