What foods prevent age-related memory deterioration, colored foods for memory retention, flavonoids in the diet

The importance of food in human life is hard to overestimate. As a source of nutrients, food does not just perform the function of satiety. Studying the characteristics of the diet even served to save lives! Diet control helps prevent and treat many diseases. We are not afraid of rickets (vitamin D deficiency), beriberi (vitamin B1 deficiency) and many other diseases, because science has proven the link between malnutrition and the conditions that arise.

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The impact of certain food groups and specific nutrients on humans continues to be studied – new ways of maintaining health for many years are being discovered. Thus, scientists from the American Academy of Neurology were able to find that eating colored foods containing flavonoids reduces the risk of age-related memory impairment.

We talk about the details of the study with Irina Yuzup, PhD, integrated, preventive and conventional medicine doctor, nutritionist and pediatrician.

<a href=Irina Yuzup” title=”Irina Yuzup“/>

Candidate of Medical Sciences, Doctor, Nutritionist, Pediatrician

A new study shows that people on a diet rich in flavonoids are 20% less likely to develop cognitive impairment and disorders.

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Flavonoids: why are they needed and where to find them?

Flavonoids are pigments produced only by plants. They paint vegetables, fruits, berries, nuts, spices in the colors familiar to the eye.

The health effects of flavonoids were first discussed in 1936. Pigments sparked a new round of scientific interest in the 1990s with the discovery of their antioxidant properties. Proanthocyanides alone are 20 times more potent than ascorbic acid and 50 times more potent than vitamin E.

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This group of substances is also capable of:

  • reduction of capillary permeability and fragility.
  • inhibit blood clotting.
  • increase in the elasticity of red blood cells.
  • have antimicrobial activity.

Flavonoids enter the human body only with plant foods and can not accumulate in it. Therefore, it is necessary to include in the diet daily foods that contain these pigments.

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What did the scientists find out?

It was found that study participants, whose diets contained the most flavonoid products, had a lower risk of cognitive impairment than participants in the group with the lowest pigment consumption. Results adjusted for age and calorie intake.

Irina Yuzup

Irina Yuzup

Candidate of Medical Sciences, Doctor, Nutritionist, Pediatrician

A new study shows that people who follow a diet rich in strawberries, oranges, peppers and apples (these foods contain flavonoids) are 20% less likely to develop cognitive impairment and disorders.

This is true, although, in addition to flavonoids, anthocyanins are worth noting.

The project lasted 20 years! During this period, about 50,000 women (mean age 48 years) and about 30,000 men (mean age 51 years) systematically determined their diet. In addition, participants regularly evaluated two parameters:

  • ability to remember recent events.
  • the ability to memorize a short list of items.

This assessment helps detect memory problems early: when it has deteriorated enough for you to notice, but not enough to detect a test.

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Participants on a flavonoid-rich diet consumed approximately 600 mg of the dye each day. And the menu of those at greater risk contained about 150 mg. For example, in 100 g of strawberries – 180 mg of flavonoids and in 100 g of apples – about 113 mg.

Does color matter?

The researchers also studied individual varieties of flavonoids to see if they had a positive effect on participants’ cognitive abilities.

The pigments found in some spices and yellow or orange fruits and vegetables had strong protective properties. The study notes a 38% reduction in the risk of cognitive impairment.

Irina Yuzup

Irina Yuzup

Candidate of Medical Sciences, Doctor, Nutritionist, Pediatrician

Orange and red pigments are a sign of the presence of copper, zinc and iron in the product. For example, in turmeric. The lack of trace elements contained in it may play a role in the development of Alzheimer’s disease. Copper, zinc and iron accumulate in the brain and cause amyloid accumulation or oxidative neurotoxicity. Curcumin, on the other hand, forms strong complexes with minerals and blocks the toxicity and inflammation caused by them.

The yellow color found in seeds, for example, sunflower or soy, is a sign of saturation of the product with lecithin. Helps to form envelopes around nerve fibers, promotes cell regeneration.

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Anthocyanins, found in blackberries, blackberries and cherries, showed a 24% reduction in risk in a similar test. At the same time, 100 grams of blueberries contain about 164 mg of dye.

Irina Yuzup

Irina Yuzup

Candidate of Medical Sciences, Doctor, Nutritionist, Pediatrician

Anthocyanins (or anthocyanins) are specific compounds that reduce oxidative (oxidative) stress in the body. They color the plants blue and purple, and also easily pass through the normal barrier between the circulatory and central nervous systems, positively affecting brain cells.

Pigments improve circulatory system functions and thought processes. By eating blueberries, blackberries and other dark berries, fruits and vegetables, we slow down the age-related cognitive decline.

Anthocyanins support clear memory and thought processes by reducing inflammation and preventing DNA damage to brain cells.

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