Eating colorful fruits and vegetables can be good for your brain.
A new study, one of the largest ever analyzed, finds that flavonoids, chemicals that give plant foods their bright colors, may help prevent depressing amnesia and mild delusions. Those who are older often complain about aging, and that can sometimes precede a diagnosis of dementia. The study was based on observation so cannot prove cause and effect, although its large size and long duration adds to the growing evidence that what we eat can affect brain health.
The scientists used data from two large continuing health studies that began in the late 1970s and early 1980s, in which participants completed diet and health questionnaires over a period of 20 years. The analysis included 49,693 women with a mean age of 76, and 51,529 men with a mean age of 73.
The scientists calculated the intake of about two dozen types of flavonoids — including beta-carotene in carrots, flavones in strawberries, anthocyanins in apples, and other types in many other fruits and vegetables. NS The study appears in the journal Neurology.
The degree of subjective cognitive decline was obtained using “yes” or “no” answers to seven questions: do you have trouble remembering recent events, remembering things from one second to the next, a range of objects Remembering short lists, following spoken instructions, following a group conversation, or finding your way around familiar streets, and have you noticed a change in your ability to remember things lately?
The researchers found that the higher the intake of flavonoids, the less “yes” the questions answered. Compared to one-fifth of those with the lowest intakes of flavonoids, one-fifth of those with the highest were 19 percent less likely to report amnesia or delusions.
According to senior author, Professor of Epidemiology at Harvard T.H. Chano, Dr. Deborah Blacker School of Public Health, these long-term findings suggest that starting life with a flavonoid-rich diet may be important for brain health.
For young people and middle-aged people, she said, “the message is that these things are good for you in general, not just for cognition. It’s important to find ways to incorporate these things into your life to enjoy what you enjoy.” Think about this: How do I find fresh produce and cook it in a way that’s delicious? – that’s part of the message here.”
The study controlled for diet and physical activity, alcohol consumption, age and body mass index in addition to flavonoid intake, among other factors that may influence the risk of dementia. Importantly, it also controlled for depression, the symptoms of which can easily be mistaken for dementia in older people.
The researchers looked not only at total flavonoid consumption, but also at about three dozen specific flavonoid-rich foods. Higher intakes of Brussels sprouts, strawberries, winter squash and raw spinach were most commonly associated with better scores on a test of subjective cognitive decline. The associations with onion, apple juice and grapefruit consumption were significant, but weak.
“These are the foods you should be eating for brain health,” said Dr. Thomas M. Holland, a researcher at the Rush Institute for Healthy Aging. was not involved in the study. “There’s some really good data here with 20 years of follow-up.” Still, he said, further follow-up would be needed to determine whether foods may affect the risk of developing dementia.
Paul F., a senior scientist at the Jean-Mayer United States Department of Agriculture’s Human Nutrition Research Center on Aging at Tufts University. Jacques, who had no part in the research, said: “In terms of scientific advances, it adds up to the literature, and it’s a really well done study. It’s a moderate way to reduce the risk of Alzheimer’s disease.” Size is a step, not a big step, that is going towards helping us identify early periods in which we can successfully intervene.
Dr. Blacker pointed to broader policy issues. “If we can create a world in which everyone has fresh fruits and vegetables,” she said, “it would help improve many health problems, and have longer life spans.”