A new study suggests that consuming flavanol-rich foods such as green tea, apples and berries may help reduce memory loss.
According to studies, insufficient amounts of flavanols can impair mental functioning and cause memory loss.
Flavonols are found in greens, black currants, onions, apples, berries, cherries, peaches, soybeans, citrus foods, tea, chocolate, lettuce, peppers, grapes, and even wine.
The research is published in the journal PNAS – found that people over 60 who were already consuming enough flavanols reported no additional benefits; However, deficients, when they replenish themselves with these important compounds, notice an average 16% improvement in memory over a year.
Dr. Adam Brickman, professor of neuropsychology at Columbia University, said: “Improvements in study participants with low-flavanol diets were substantial and raise the possibility that older adults may use flavanol-rich foods or supplements to improve cognitive function.”
The researchers believe that this study supports the idea that the aging brain needs certain nutrients to function well, just as children’s developing brains need certain nutrients for proper growth, the researchers believe.
In the study, participants were asked to take a daily flavanol supplement pill — equivalent to the recommended 500 mg daily amount for adults — or a placebo pill for three years.
Improves memory
In the study, participants were asked to complete a survey that assessed their diet and perform some web-based activities in their own homes to assess their short-term memory. These are repeated after one, two and three years.
The study found that after one year participants who took flavanol supplements along with a poor diet, had lower baseline levels of flavanols had an average increase of 10.5% in memory, compared to those who took the placebo pill, and 16% in their memory at baseline.
The improvement lasted at least two more years.
Commenting on the research, Professor Edin Cassidy, Chair in Nutrition and Preventive Medicine at Queen’s University Belfast, said: “This is a really important study that shows [a] A dose of flavonoids called flavanols found in tea, cocoa, apples and berries is key to improving memory in the aging brain.
“Supplementation with flavanols reversed lower memory in participants who had lower diet quality after one year of eating and this was sustained over the three-year intervention period.”
“So while habitual diets are not as healthy as they could be, we now have evidence that simple additions to the diet like flavanols can contribute to maintaining brain health as we age.”
The team also maintained that they couldn’t definitively conclude that a diet low in flavanols caused memory loss because they didn’t run an experiment where they removed the flavanols to see if it worsened memory.
The researchers intend to find out by conducting clinical trials in which they restore flavanol levels in adults with flavanol deficiency to see if it improves memory.
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