Recent research from Cambridge University highlights the incredible benefits of dietary flavonoids for memory, learning, and overall cognitive performance.

I am sure you’re saying, ‘mmmkay, so cool Gina, but wtf are flavonoids?!’

Flavonoids Are..

natural compounds found in a variety of fruits, vegetables, and beverages. They’re known for having powerful antioxidant properties. Flavonoids help reduce inflammation, protect against cell damage, and improve blood flow to the brain. There are several classes of flavonoids, including:

flavonols, flavanones, isoflavones, flavones, flavan-3-ols, and anthocyanins, each with unique benefits.

Benefits of Flavonoids:

Memory and Learning:

• Flavonoids enhance memory acquisition, consolidation, and retrieval by influencing pathways critical for learning.

Neuroprotective Effects:

• They protect neurons from damage, reduce inflammation, and support the creation of new neurons.

Cognitive Performance:

• Regular consumption of flavonoid-rich foods is linked to better cognitive performance and slower cognitive decline.

Mechanisms of Action:

• Signaling Pathways: Flavonoids activate key neuronal signaling pathways essential for brain health.

• Neurotrophin Production: They increase the production of brain-derived neurotrophic factor (BDNF), supporting neuron growth and survival.

Foods High In Flavonoids:

• Berries: Blueberries, strawberries, blackberries, and raspberries

• Citrus Fruits: Oranges, grapefruits, lemons, and limes

• Tea: Green tea and black tea

• Red Wine: In moderation (wink, wink)

• Dark Chocolate: High cocoa content

• Vegetables: Kale, spinach, broccoli, and onions

• Legumes: Soybeans and other soy products

• Apples, Pears, and Peppers: Rich in various types of flavonoids

Oh, you need more?! You got it:

• Cherries

• Plums

• Grapes

• Tomatoes

• Garlic

• Cabbage

• Bell Peppers

• Parsley

• Thyme

• Cranberries

source(s): Cambridge Univ. + National Library of Medicine