g a group conversation or a plot in a TV program, due to your memory?
The study found that the more flavonoids a person ate, the less likely they were to feel like they were experiencing memory problems. And the amount needed to make a difference may be lower than you’d think.
“The people who did best [in the study] ate at least half a serving of flavonoid-rich produce per day,” says Tian-Shin Yeh, M.D., Ph.D. She’s the study’s lead author. She’s also an epidemiologist and post-doctoral research fellow in the Harvard-Oxford Program in Epidemiology and Department of Nutrition at the Harvard T.H. Chan School of Public Health.
So half a serving: That’s the number to aim for. And you can get that in half a cup of berries; half an apple, orange, or banana; or a quarter of a grapefruit.
Among the flavonoid-rich foods named in the study:
- Brussels sprouts
And in general, more color indicates more brain-protecting power. Three subclasses of flavonoids — anthocyanins, flavanones, and flavones — were found to be the most protective. Anthocyanins give berries their deep jewel tones. Oranges and grapefruits are good sources of flavanones. And peppers and celery are rich in flavones. (Here’s how to save money at the supermarket.)
According to Dr. Yeh’s study, high flavone intake translated to a 38% reduction in risk of cognitive decline. That’s like being three to four years younger.
Speaking of age, Dr. Yeh says it’s never too late to start eating more produce to see brain benefits. “We found better cognitive function whether people were consuming the flavonoids 20 years ago, or if they started incorporating them more recently,” she says.
Eating to protect your memory
Yes, eating brightly colored food is good for you. But eating food only for color could backfire, says Dr. Yeh.
Mushrooms, for instance, are one of the few sources of vitamin D in the plant world. Millions of Americans need more vitamin D. But mushrooms don’t have much color, and by extension, they don’t contain flavonoids.
So build a colorful plate, but rather than focusing only on specific fruits or veggies, aim to increase the variety, says Dr. Yeh. Aim to eat at least five servings of fruits and vegetables a day. And get a motley mix of reds, oranges, greens, and purples.
To help, here are four ways to make sure you have a produce rainbow in your day:
1. Sprinkle berries on your favorite meals and snacks
They taste great on everything from oatmeal and Greek yogurt to salads and salmon.
And in case you're wondering, frozen are as healthy as fresh. “Because they are picked and preserved at peak ripeness, frozen berries may be higher in flavonoids and vitamin C than fresh berries,” says Ilana Muhlstein, a Los Angeles–based nutritionist.
2. Drink a smoothie
Smoothies are a simple, tasty way to eat flavonoid-rich fruits and veggies every day. Marla Feingold, a licensed diet nutritionist and certified nutrition specialist in Chicago, recommends adding a cup of kale or a cup of blackberries or blueberries to your morning smoothie.
3. Add different-colored bell peppers to your stir-fries or fajitas
A 2019 study researched a possible link between bioactive compounds, including flavonoids in sweet peppers, and Alzheimer’s disease. The study showed that different colors of peppers contain different types of flavonoids. That’s why Megan Meyer, Ph.D., suggests adding all kinds of colorful peppers — red, orange, yellow, and green — to your favorite dishes. Meyer is the senior director of science communications for the International Food Information Council in Washington, D.C.
4. Sneak cauliflower into meat dishes
Despite its lack of vibrancy, cauliflower is a good source of flavonoids. Plus it provides fiber and iron, Muhlstein says. She recommends making healthier burgers by mixing a pound of your favorite ground protein with a pound of riced cauliflower: “Now you’re eating burgers that are half veggie, but you can barely tell the difference.”
“A Review of Mushrooms as a Potential Source of Dietary Vitamin D”
External Website Link
USDA Agricultural Research Service.
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