Flavonoids May Help Prevent Cognitive Decline, Research Shows

Preventing cognitive decline or delaying its onset starts with the basics: Get enough sleep, eat a balanced diet, and manage your stress levels as much as possible.

The new meta-analysis published in the journal Molecular Nutrition & Food Research suggests that "Habitual inclusion of flavonoids in the diet may play a preventive role against cognitive disorders1." 

Flavo-what? Flavonoids are a type of chemical compound found in plants. This research analyzed 37 different studies to determine that flavonoids are associated with a 17% lower risk of cognitive decline—with some appearing to be even more beneficial for the brain.

Specifically, anthocyanins and flavones came out on top: Anthocyanins2 (found in foods like berries, currents, grapes, and some tropical fruits) were associated with a 27% lower risk, and flavones3 (found in foods like celery, artichokes, and kumquats) with a 23% lower risk of cognitive decline. 

The reason flavonoids are so great for brain health is multipronged. Researchers suspect flavonoids may be able to enhance brain flow and even block beta-amyloid plaque buildup4 in the brain, the latter a hallmark contributor to Alzheimer's disease. Antioxidants like flavonoids also seem to help protect neurons and glial cells against neurotoxin-induced injury5 thanks to their anti-inflammatory properties. 

Now, this doesn't mean flavonoids are the end-all-be-all when it comes to preventing cognitive decline. Consuming a balanced diet, getting adequate sleep6, and managing stress7 should all still be seen as the first steps.