A recent study by researchers at Columbia University has found that foods high in flavanols, such as blackberries, cherries, apples, and apricots, could potentially sharpen the mind as individuals age. Flavanols are a type of flavonoid, a natural substance found in fruits, vegetables, grains, flowers, tea, and wine, that is known for its antioxidant and biochemical properties. Flavonoids are associated with health-promoting effects, such as reducing the risk of cancer, Alzheimer’s disease, and cardiovascular disease.
The study, which builds on 15 years of prior research in mice and humans, found that flavanols can improve memory in mice by enhancing the growth of neurons and blood vessels in the hippocampus, a brain structure associated with memory and learning. The new data on humans with a low-flavanol diet suggested that deficiency could be a driving factor in memory loss, especially for people over the age of 60.
However, it is important to note that adding flavanols into a diet only improved memory in people with low-flavanol diets. People who were already consuming foods and drinks with high levels of flavanols were not affected by an increase in the nutrient.
In addition to flavanols, there are five other subclasses of flavonoids: anthocyanidins, flavonols, flavanones, flavones, and isoflavones. These nutrients can help to improve the health of brain regions associated with cognitive function, promote neurogenesis, and increase cerebral blood flow.
Some common foods high in anthocyanidins include blackberries, blood oranges, elderberries, and red wine. Foods with high levels of flavan-3-ols include red apples, apricots, dark chocolate, and black, oolong, white, and green tea. Flavonols can be found in blueberries, broccoli, chili peppers, kale, parsley, scallions, and spinach. Flavones are present in celery, parsley, red peppers, chamomile, mint, and ginkgo biloba. Flavanones can be found in grapefruit, lemon, orange, and pomelo. Foods high in isoflavones include soybeans, soy milk, and tofu.
Overall, incorporating fruits and vegetables into one's diet is important for a well-balanced and healthy lifestyle. Nutrients like flavonoids can provide essential vitamins and improve immune and cognitive function, decrease inflammation, and even decrease toxic load.