O’Brien explains that flavonoids are a beneficial compound in plants and are packed with antioxidants. Studies show they help reduce inflammation in the body, which has been linked to diseases like diabetes, heart disease, and cancer.
There are different types of flavonoids in blueberries, strawberries, red wine, onions, apples, pears, and tea. While some of these flavonoids are available as supplements, getting them through your diet may be a better choice. Jacques writes, “Flavonoids are found in foods with many other nutrients and phytochemicals that may interact with them to provide the benefits we observed. That’s why diet is so important.”
He also says you don’t have to eat a lot of these flavonoid-rich foods to get the benefits. Some of the study participants with the lowest Alzheimer’s disease risk ate seven or eight cups of strawberries or blueberries a month, about a handful every few days. “People who ate the smallest amounts of these foods (virtually no berries) were two to four times more likely to develop Alzheimer’s disease and related dementias,” he writes.
In addition to berries (especially blueberries, strawberries and blackberries), apples and pears, Jacques recommends drinking green and black tea. “If you’re having wine, make it red, and if you’re eating a treat, dark chocolate, which contains a type of flavonoid, is not a bad way to go.”