Ideal for protecting the brain from oxidative stress and inflammation.
Food plays an essential role on brain health and many foods are capable of preserving brain capacities as you age. Red fruits are particularly rich in flavonoids, powerful antioxidants that prevent the decline in reflection or memory capacities with age because they improve blood circulation towards the brain and protect brain cells from oxidative stress and inflammation. But how much to eat per week to enjoy their benefits on the brain?
In their study published in the journal Neurologyresearchers from Harvard University (Boston) followed 50,000 women aged on average 48 years and 28,000 men aged on average 51 years. During the 20 years of follow -up, the participants had to fulfill several questionnaires on the frequency to which they ate several groups of food. In parallel, they had to answer questions about their cognitive capacities (“Do you find it more difficult than usual to remember recent events?” Or “Do you have more trouble than usual to remember a short list of elements?”). This evaluation made it possible to detect early memory problems. At the end of follow-up, researchers showed that people who consumed at least 600 mg of flavonoids per day had a 20% reduction in the risk of cognitive decline, which is equivalent to a brain 2-3 years younger than people who consumed only 150 mg.
The best red fruit provided in flavonoids is the blackcurrant which contains 610 mg per portion. As always in nutrition, the best lies in the variety. To take advantage of their cognitive decline benefits, you can why not consider, breakfast or snack with white cheese for example, a bowl of red fruit with a small handful of blackcurrants, around twenty blueberries and a dozen raspberries (fresh or frozen).
Researchers also cite apple, pepper or orange among foods rich in flavonoids, especially in flavones that have strong protective capacities for the brain. “”Our results are exciting because they show that simple changes in your diet could help prevent cognitive decline“Said the main study of the study, Walter Willett, professor at Harvard University in Boston (Massachusetts).