Good Lifestyle

Sure,Eat more fruit And vegetables can do wonders for your health and well-being. Yet, according to the latest research of theAmerican Academy of NeurologyBy even adding a small portion of an orange (or green, yellow or blue) power supply in your diet every day can help keep your brain young.

Since previous studies have concluded that flavonoids - a large group of natural compounds found in plants that act so powerfulantioxidant agents - can slow down or prevent mental decline, medical researchers at Harvard University have decided to examine the link between long-term food flavonoids andbrain health.

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The team analyzed the data of 49,493 women (with an average age of 48) and 27,842 men (with an average age of 51) which was compiled over a period of 20 years. Throughout the trial, participants were invited to complete questionnaires on the meals they consumed, as well as evaluate their ownMemory skills.

And here are what they have discovered: even after certain healthy factors (such as age and total caloric consumption) have been taken into account, adults who have eaten the largest amounts of foods rich in Flavonoids, which represented an average of 600 milligrams a day. -A-pushed a risk of reduced cognitive decline by 20%. (For reference, 100 grams or about half a cup ofstrawberries contain 180 milligrams of flavonoids.)

Then, the researchers followed this information a step further and studied the different flavonoids-two of which were distinguished. Foods containing flavas, including oranges (as well as orange vegetables, yellow fruits and yellow vegetables) were linked to a 38% cognitive depreciation risk - a reduction that is equivalent to being three to four years younger ! (red, purple and blue foods, such as cherries andblueberry) Reduce the risk of 24%.

In addition, place a small color on your plate or in your glass can have a significant impact since the investigators found that adults who have consumed at least a half-service per day of these powerful plant foods showed the biggest results . These results have been published in the online number of the magazineNeurology.

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"I'm really not surprised and I'm happy to have more research to show that eating a flavonoid rich diet can help keep our mind net as we get older," says Amy Gorin, MS, RDN, a plantregistered dietitian and owner ofPlant-based in Stamford, CT.

If you try to incorporate more oranges into your day, consider throwing slices of this fruit of citrus in a salad, drinking freshly squeezed orange juice or making aSmoothie of blood orange beet.

If you are a blueberry lover, Gorin advises by opting for the wild genre. "Not only do wild blueberries have twice as much antioxidants of health assistance than conventional blueberries, but a study published in theEuropean nutrition newspaper has shown that seniors who have added wild blueberries to their daily diet for three months have made fewer errors in memory tests, "she explains. His two favorite ways to eat wild blueberries:" launch a spoon in a Greek yogurt and in a lot ofCrepes. "

In addition, there is no time as the present to eat more colorful foods found in nature. "It's never too late to start, because we have seen these protective relationships if people consumed flavonoids in their diet 20 years ago, or if they started integrating them more recently," said the Walter Willett, MD, RDPH, Professor of Epidemiology and Nutrition professor in Harvard,A press release.

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