Flavonoids, which are powerful antioxidants found in plant-based foods, offer various health benefits. A recent study suggests that individuals who consume higher levels of flavonoid-rich foods may experience a notable decrease in the risk of dementia, particularly for those at a higher risk. Berries, tea, and red wine were identified as providing the most benefits, but it is recommended to prioritize berries and tea over alcohol for brain health. Given the projected increase in the number of individuals affected by dementia as the global population ages, prevention strategies are crucial since there is currently no cure for the condition. Flavonoids are bioactive compounds present in fruits and vegetables that can help reduce inflammation, improve blood vessel function, and potentially promote the formation of new neurons in the brain.
An observational study involving nearly 122,000 adults conducted by researchers at Queen’s University Belfast in Northern Ireland found a significant relationship between a flavonoid-rich diet and a lower risk of dementia. The study included participants aged 40 to 70 from the UK Biobank, with the final sample consisting of 121,986 adults. The researchers assessed participants’ adherence to a “flavodiet score” by measuring their intake of key flavonoid-rich foods, such as berries, tea, and red wine. Over a mean follow-up period of 9.2 years, there were 882 reported cases of dementia. The study revealed that individuals with the highest flavonoid intake, consuming an additional 6 daily servings of flavonoid-rich foods on average, were 28% less likely to develop dementia compared to those with the lowest intake.
Furthermore, the protective effects of flavonoid-rich foods were particularly pronounced in individuals with high genetic risk, hypertension, or depressive symptoms. Consuming at least two daily servings of tea, red wine, or berries was associated with a 38% reduction in dementia risk. Specific flavonoid subclasses, such as anthocyanins, flavan-3-ols, flavonols, and flavones, were also linked to a lower risk of developing dementia. While the study had limitations, such as self-reported dietary data, the findings are encouraging, especially for individuals with modifiable risk factors like high blood pressure and depression. However, further research is needed to clarify the relationship between moderate alcohol consumption and dementia risk.
Experts like Eliza Whitaker, MS, RDN, and Thomas M. Holland, MD, MS, recommend incorporating more flavonoid-rich foods into the diet, such as tea, berries, and nutrient-dense plant foods. While the benefits of tea and berries for brain health are well-established, the impact of red wine remains a topic of debate. Holland suggests that flavonoids found in wine, such as tannins and anthocyanins, are likely responsible for any observed benefits rather than the alcohol itself. Both Holland and Whitaker advocate for following a dietary pattern like the MIND diet, in addition to adopting other healthy lifestyle changes. The study author who received grants and personal fees from the United States Highbush Blueberry Council (USHBC) disclosed this potential conflict of interest, but the USHBC clarified that they did not fund this particular study and had no involvement in the data collection or analysis.
