American researchers have identified certain foods and beverages that can slow down memory decline in older adults.
A study published by the American Academy of Neurology found that people who eat and drink foods high in flavonols are less likely to report forgetfulness.
Flavonols are antioxidant compounds found in plants that may help protect against dementia, a condition in which the brain struggles to perform its usual functions, most commonly in the form of Alzheimer’s disease.
Flavonols, which are plant pigments, have long been linked to health benefits. Studies have connected them with a lower risk of cardiovascular disease, diabetes, and some cancers, and they’ve also been associated with better brain health.
A recent study from Rush University Medical Center in Chicago found that among flavonol-rich foods and drinks, wine and tea stood out for preserving memory over time. Red wine contained the highest levels of flavonols, and all common varieties of tea also contain these compounds.
The study estimated that adult Americans consume an average of 16 to 20 milligrams of flavonols per day.
Thomas Holland, the lead author of the study, said that following a diet higher in flavonols was linked to a slower decline in cognitive function. His practical advice: eat more fruits and vegetables and drink more tea. Newsweek reported that Holland highlighted red wine, tomatoes, apples, and tea as examples of flavonol-rich choices.
Wine and tea — the new favorites for good memory
The conclusion comes from a seven-year study involving 961 volunteers who showed no signs of dementia. The average age of the participants was 81 years.
Researchers divided the volunteers into five groups based on their flavonol intake and regularly collected information about how often participants ate certain foods. At the same time, they ran cognitive tests that asked people to recall words and numbers and arrange them in order. The analysis accounted for sex, education level, lifestyle, and physical activity.
Those who consumed the most flavonol-rich foods experienced a significantly slower decline in cognitive function compared with those who consumed the least.
Based on their observations, the researchers compiled a list of foods associated with slower cognitive decline: kale, beans, tea, spinach, broccoli, tomatoes, apples, wine, oranges, pears, olive oil, and tomato sauce.
Researchers suggest that this effect may be linked to the antioxidants and anti-inflammatory compounds found in these foods.
While the study found associations between tea and wine and preserved memory in older adults, other factors matter. Tea’s caffeine can cause nervous-system symptoms and an increased heart rate in some people, and excessive alcohol use can harm memory and raise the risk of dementia.
