The number of dementia cases in Central Europe continues to increase. However, it seems possible to effectively protect yourself against dementia by eating fruit if you eat the right types of fruit.
Dementia is a serious illness that progressively reduces mental abilities over time, ultimately contributing to those affected no longer being able to manage their daily routine and ultimately no longer being able to participate in normal life at all. In recent years, however, there has been repeated evidence that certain types of fruit reduce the risk of dementia, which is also confirmed by current research results.
Berries, pears and apples to protect against Alzheimer’s
Back in 2020, a study found that eating berries and apples and pears reduced the risk of Alzheimer’s and related dementias. Even by consuming small amounts of foods rich in flavonoids, it is possible to protect yourself from the development of Alzheimer’s dementia.
Participants who had the highest intakes of flavonols, anthocyanins and flavonoid polymers had a significantly lower risk of Alzheimer’s and related dementias, compared to people who had low intakes, the team said.
Pears and apples provide important flavonols
According to the team, the results suggest that increased and long-term intake of flavonols (a subgroup of flavonoids), which are found in abundance in pears and apples, for example, reduces the risk of Alzheimer’s and related dementias.
Blueberries and strawberries contain healthy anthocyanins
It has also been shown that a high intake of anthocyanins, which are found in blueberries and strawberries, for example, can protect against dementia.
The fact that flavonols protect against dementia is also confirmed in another independent research study. In this study, 220 of 921 participants who did not originally suffer from dementia developed Alzheimer’s disease during the study period.
These flavonols protect particularly effectively
It was noticeable that participants who had the highest intake of four categories of flavonols (isorhamnetin, kaempferol, myricetin and quercetin) had a 48 percent lower risk of Alzheimer’s dementia compared to participants with the lowest intake.
According to study author Thomas M. Holland, increased fruit consumption could be a cost-effective and easy way to combat Alzheimer’s dementia.
Flavonoids reduce mental decline
These results are also confirmed by the latest scientific findings. A recent study with 3,562 participants showed that older people who consume a lot of flavonoids have a significantly lower risk of mental decline.
In addition, by taking preparations with flavonoids, it was possible to prevent the decline of cognitive functions in people who actually only consumed small amounts of flavonoids and also had an unhealthy diet, while at the same time improving memory performance, the team reports .
Other foods rich in flavonoids
To increase your personal intake of flavonoids, it is not only advisable to consume apples, pears and berries, the healthy nutritional components are also present in other types of fruit, such as cherries, plums, red grapes, grapefruits and apricots. However, it is also possible to absorb flavonoids from certain vegetables.
Consume more fruit
Taken together, the results highlight how important it is to ensure adequate flavonoid intake to protect memory and cognition. Therefore, a healthy diet should include plenty of fruits containing flavonoids. Smoothies, which have become increasingly popular in recent years, can also help here. (as)