Increasing Dietary Flavanols Boost Memory: Brain Health

 As we age, our memory naturally declines. However, there are things we can do to help slow this decline and even improve our memory. One way to do this is to increase our intake of dietary flavanols. Because increasing dietary flavanols boosts Memory, a study says.

Study: Flavanols and Cognitive Decline

According to "The Guardian" newspaper, a new study found that a diet rich in flavanols reduces cognitive decline with age in humans.

The study, which was published in the Proceedings of the National Academy of Sciences in the United States, suggests that boosting your daily magnesium intake by 500 milligrams may help to prevent or at least delay the decline in mental function that comes in becoming older.

In the year 2022, the American Academy of Nutrition and Dietetics advised ingesting 400 to 600 mg of flavanols.

Another research, published in the journal Nature Medicine, discovered that flavanols can aid in defending the brain from harm brought on by free radicals. Unstable chemicals called free radicals have the power to harm cells, including brain cells. Flavanols can lower the risk of brain injury because they scavenge free radicals.

The researchers observed that those who consumed the fewest flavanols in their diet saw the largest memory gains. The study found that those who consumed meals low in flavanols and then took a flavanol supplement experienced improved memory function.

The Trial: Flavanols vs Placebo

In the latest trial, individuals were split into two groups; the first group took a 500-mg flavanol tablet, while the second got a placebo.

Throughout the three-year research period, participants took a variety of memory tests and answered questions about their nutrition.

A three-year study of 3,562 people over the age of 71 showed that those who regularly consumed flavanols had a better memory than those who did not.

The professor of neurology at Columbia University Scott Small said that "the research was part of a growing body of work that is starting to show that different nutrients are needed to power our aging brains."

Other researchers disagree, stating that there is no proof that flavanols can help people as they age by reducing cognitive deterioration.

"The study failed to provide evidence that high consumption of flavanols is beneficial," said David Curtis, professor emeritus at the College London's Institute of Genetics.

"Even in the group that initially consumed fewer flavanols, people who took flavanol supplements for years had the same memory function as those taking a placebo," Curtis added in a statement. And any difference was an expected fluke," Curtis added in a statement.

What are Flavanols

A particular kind of antioxidant called flavanol is present in several fruits, vegetables, and drinks. They are called flavan-3-ols, and they help give these meals their vivid colors. Tea and chocolate also contain them.

Benefits of Flavanols

Flavanols offer several advantages for brain health, including improving memory. In addition to improving memory and protecting the brain from damage, flavanols have also been shown to improve other aspects of brain health, such as cognitive function and mood.

Boosting Flavanol Consumption: Food Sources and Tips

The intake of dietary flavanols should be increased as a first step if you want to enhance your memory and brain health. Flavanols are present in a wide variety of foods, including:

• Apples
• Berries
• Cocoa
• Green tea
• Grapes
• Onions
• Red Wine

Additional advice for boosting your consumption of dietary flavanols is provided below:

Choose a range of fruits and vegetables to eat.

• Pick fruits and vegetables with dark hues, such as blueberries, raspberries, and grapes.

• Sip some green tea.

• Blend your coffee or smoothies with cocoa powder.

• Eat garlic and onions.

• Don't overdo it with the red wine.

Speak with a certified dietitian if you're unsure of how to include more foods high in flavonoids in your diet. They might assist you in coming up with a strategy that works for you specifically.

Flavanols dietary supplements

Flavanols are also available as dietary supplements. Flavanol supplements come in a variety of formats, including capsules, powders, and liquids. Your tastes and demands will determine the kind of supplement you take. While some supplements only include one kind of flavanol, others may contain a variety of flavanols.

A supplement's flavanol content might also differ. To ensure that you are getting the correct quantity of flavanols for your requirements, it is crucial to carefully read the label. 

Most people can safely consume flavanol supplements. Before taking any supplements, you should see your doctor, especially if you have any health issues. If you take any other drugs, it's crucial to let your doctor know since flavanol supplements may interfere with some of them.

Enhancing Memory and Brain Health with Flavanols

You may enhance the health of your brain in addition to consuming a diet high in flavanols by:

• Regularly exercising

• Getting sufficient rest

• Controlling stress

• Maintaining mental activity

You can support the maintenance of a healthy, sharp brain as you age by implementing these lifestyle modifications.

Conclusion

Increasing dietary intake of flavanols may improve brain health and boost memory. Flavanols are naturally occurring plant compounds that have been shown to have a variety of health benefits, including reducing inflammation, improving blood flow to the brain, and protecting brain cells from damage.

Several studies have shown that people who consume more flavanols tend to have better memory and cognitive function than those who consume less. These studies suggest that increasing dietary intake of flavanols may be a way to improve brain health and boost memory. Flavanols can be found in a variety of foods, including fruits, vegetables, tea and chocolate.

Flavanols are a safe and natural way to improve brain health and boost memory. If you are looking for ways to improve your cognitive function, increasing your intake of flavanols could be a good place to start.

In addition to the benefits mentioned above, flavanols may also help to protect against Alzheimer's disease and other forms of dementia. More research is needed to confirm these findings, but the evidence suggests that flavanols may be a valuable tool for maintaining brain health as we age.

Q 1: Are dietary flavanols harmful to hippocampus memory?

Dr. Ian Johnson, an Emeritus Fellow at the Quadra Institute in Norwich, a center for food and health research in the United Kingdom, claims that tests of hippocampal memory function in older adults revealed that those who consumed lower levels of food-borne flavanols underperformed those who consumed higher levels. He wasn't a part of the investigation.

Q 2: Do flavanols prevent aging?

Modest research in humans connected the dentate gyrus to cognitive or mental aging. In a bigger study, it was shown that flavanols enhanced memory, with the biggest effects seen in those who had poor diets, to begin with.

Q 3: How do flavanols impact thinking?

According to Dr. David Katz, an expert in preventive and lifestyle medicine and nutrition who was not involved in the study, flavanols are cytoprotective, which means they protect cells, including neurons, making it conceivable that there may be a direct influence on cognition. One of the most prevalent flavanols, quercetin, is found in the highest concentrations in onions.