Experts say eating more flavonoid-rich foods could cut your dementia risk by 28% – but what does that mean?

A woman with a glass of red wine cheersing with another person with red wine

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Strong Women


Experts say eating more flavonoid-rich foods could cut your dementia risk by 28% – but what does that mean?

By Lauren Geall

6 months ago

3 min read

New research has uncovered a link between consuming more flavonoid-rich foods and a reduced risk of dementia. Here’s everything you need to know.


With the number of people living with dementia worldwide set to almost triple by 2050, many of us are now taking positive steps to try and reduce our risk of developing neurological diseases where possible. 

But giving your brain the TLC it needs to stay healthy as you age doesn’t have to be complicated. In fact, according to a new study, there could be a simple way to cut your risk by over a quarter – eating more flavonoid-rich foods.

The research, led by scientists from Queen’s University Belfast and published in the journal JAMA Network Open, is based on the dietary data of over 120,000 adults aged between 40 and 70 from the UK.

It found that consuming six additional servings of foods and drinks that are rich in flavonoids each day was associated with a 28% lower risk of dementia, with the difference being most noticeable in those with a higher genetic risk (ie people for whom dementia runs in the family), as well as people with symptoms of depression (another known risk factor for dementia).

So, what does this research mean for us? What are flavonoids, how do they work and where are they found? And why are they so good for reducing the risk of dementia? Let’s take a closer look.  


What are flavonoids? 

Flavonoids are a class of antioxidants found in many plant-based food sources. Their antioxidant status means they’re great for neutralising harmful free radicals – unstable atoms that can cause damage to our cells.

There are six types of flavonoids, all of which are broken down by the body in slightly different ways, but all six have antioxidant effects, making them great for your health. Some of the benefits associated with flavonoid consumption include lowered blood pressure, the prevention of heart disease and reduced inflammation. Oh, and thanks to this new study, we also know they’re great for brain health, too.  

What are good sources of flavonoids?  

A woman holding a bowl of berries - a source of flavonoids

Credit: Getty

Flavonoids are found in an abundance of plant-based food sources. Some rich sources of flavonoids include:

  • Berries
  • Tea
  • Red wine
  • Red cabbage
  • Dark chocolate
  • Kale
  • Citrus fruits
  • Onion

In the most recent study, the scientists found that the greatest dementia risk reduction was found in people who consumed at least two of following a day: five servings of tea, one serving of red wine and half a serving of berries. 

How do flavonoids reduce the risk of dementia?  

While this new study didn’t investigate how flavonoids reduce the risk of dementia, previous research has revealed some fascinating insights into how flavonoids can support brain health.

As well as the fact that they can neutralise harmful free radicals and therefore prevent cell damage and soothe inflammation across the body, some early studies have shown that flavonoids may be able to block the build-up of beta-amyloid plaque buildup in the brain, which is the hallmark of Alzheimer’s disease.

The impact of flavonoids on cardiovascular health – that is, helping to reduce blood pressure and improve blood flow – may also help to keep the brain healthy by ensuring it stays full of oxygenated blood. 

But wait, isn’t alcohol bad for you? 

Two glasses of red wine

Credit: Getty

Well, yes. Numerous studies have shown that no amount of alcohol is ‘safe’ to drink because of the detrimental effects it can have on systems all over the body. Excessive alcohol consumption is particularly harmful; in fact, a milestone report from the Lancet commission on dementia that was published last month listed excessive alcohol consumption as one of the 14 modifiable risk factors that could be responsible for almost half of dementia cases.

It’s a bit of a give-and-take situation – while the alcohol might be bad for you, red wine is not only rich in flavonoids (and could therefore reduce your risk of dementia), but also potentially good for your gut health. All of these things are true – it’s up to you to navigate the risks and make informed decisions for your health. 

If you’re sober, stick to all the other brilliant flavonoid-rich foods out there. If not, then red wine could be one source of flavonoids in your diet.


Images: Getty

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