Flavonols & Memory

Flavonols are antioxidants found in plant-based foods.  Recent research shows that consumption of foods rich in flavonols may slow memory decline. 

The study followed the diet habits and cognitive performance of 961 participants, average age of 81 and without dementia, for seven years.  Participants completed surveys of how often they consumed certain foods, as well as cognitive tests.  Researchers discovered that participants who consumed the highest amount of flavonols, about 15mgs per day, had slower memory decline than participants who ate the least amount of flavonols.

Researchers theorize that foods rich in flavonols are protective because they contain antioxidants, which help neutralize free radicals, and they are anti-inflammatory, helping to reduce inflammation in the body and brain. 

Takeaway:  Incorporating flavonols into your diet may protect memory.  Flavonol-rich foods include: apples, apricots, beans, berries, broccoli, cherry tomatoes, chives, cranberries, kale, leeks, lettuce, pear, onions, red grapes, sweet cherries, tea, and red wine.

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Sources

Thomas Monroe Holland et al., Association of Dietary Intake of Flavonols with Changes in Global Cognition and Several Cognitive Abilities, Neurology, Nov. 22, 2022, Association of Dietary Intake of Flavonols With Changes in Global Cognition and Several Cognitive Abilities | Neurology.

Natalie Conrad, Antioxidant Flavonols Linked to Slower Memory Decline, NeurocienceNews, Nov. 22, 2022, Antioxidant Flavonols Linked to Slower Memory Decline - Neuroscience News.

A.N. Panche, et al., Flavonoids: An Overview, Journal of Nutritional Science, Dec. 29, 2016, Flavonoids: an overview - PMC (nih.gov).

Karrie Henemen, PhD, et al., Some Facts About Flavonols, Nutrition and Health Info-Sheet for Health Professionals, Microsoft Word - Flavonol Fact Pro 2008.doc (ucdavis.edu).

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