People who ate a diet rich in Flavanols had better memory function, than those who did not, a study published in the journal Neuroscience News* found.
Firstly, flavanols are a type of antioxidant found in many fruits, vegetables and beverages. And they have been shown to have a number of health benefits, including protecting against age-related memory loss.
Study participants were given a memory test before and after following a diet rich in flavanols for six weeks. Results showed that the participants who ate the flavanol-rich diet had.significant improvements in their memory scores. ✅
Researchers believe that flavanols may protect against age-related memory loss by reducing inflammation and oxidative stress in the brain. Oxidative stress is a condition that occurs when there is an imbalance between the production of free radicals and the body’s ability to remove them. Free radicals are unstable molecules that can damage cells, including brain cells. Basically, flavanols help to reduce oxidative stress by acting as antioxidants, reducing those destructive free radicals.
In addition to reducing oxidative stress, flavanols may also help to improve blood flow to the brain. Improved blood flow can help to deliver oxygen and nutrients to the brain, which can support cognitive function. There are many fruits, vegetables, and beverages that are good sources of flavanols. Some of the best sources include:
• Cocoa
• Green Tea
• Berries
• Apples
• Grapes
• Onions
• Red wine
• Citrus fruits
• Broccoli
• Kale
• Spinach
If you are concerned about age-related memory loss, for yourself or someone you care about, you may want to consider adding more flavanol-rich foods to the diet. You can also talk to your doctor about taking a flavanol supplement.
Fruits and Vegetables That Can Help Memory Retention
Secondly, in addition to flavanols, there areseveral other nutrients that can help to improve memory retention. Some of the most important nutrients for memory include:
- Vitamin B12
- Folate
- Omega-3 fatty acids
- Antioxidants
Vitamin B12 is essential to produce new brain cells. Also, folate is important for brain health, and it can help to reduce the risk of Alzheimer’s disease. As well as Omega-3 fatty acids, which are essential for brain function, and they can help to improve memory and cognitive function. Lastly, antioxidants can help to protect the brain from damage caused by free radicals.
There are many fruits and vegetables that are good sources of these nutrients. Some of the best sources include:
• Leafy green vegetables, such as spinach, kale, and broccoli
• Citrus fruits, such as oranges, lemons, and grapefruits
• Berries, such as blueberries, raspberries, and strawberries
• Whole grains
• Nuts
• Seeds
If you are concerned about your memory, you may want to consider adding more of these foods to your diet.
As well as the above, and in addition to eating a healthy diet, there are other things you can do to help improve your memory. Some of these things include:
• Getting regular exercise 🚶♀️🚴♂️🚶♂️
• Getting enough sleep 😴
• Managing stress 🧘
• Learning new things 🎹🏌️♀️🪡
• Staying socially active 🕺💃👩👩👧
Lastly, by making healthy lifestyle choices, you can help to keep your memory sharp through all ages, especially as you age.
*https://neurosciencenews.com/memory-aging-flavanols-23362/