Love a glass of red wine and dark chocolate? Your brain and heart do too. Thanks to a class of powerful antioxidants called flavonoids, red wine, chocolate, tea, and berries may help keep our hearts and brains healthier as we age.
What are Flavonoids?
Before we jump into the “why,” it’s important to first understand what flavonoids actually are.
To avoid getting too sciency, flavonoids are a group of polyphenols, which are plant-based compounds with numerous health benefits. If you’ve ever read an article about the health benefits of red wine, chances are polyphenols were listed as red wine is particularly high in them.
Flavonoids are found in almost all fruits and vegetables, and are partly responsible for the vivid colors in fresh produce. However, they can also be found in grains, bark, roots, stems, flowers, tea and wine. Thanks to their anti-oxidative, anti-inflammatory, and possibly anti-carcinogenic properties, flavonoids have become increasingly popular in the nutrition-world.
In fact, the Nurses’ Health Study II found that higher consumption of flavonoid-rich foods (including red wine, tea, peppers, blueberries and strawberries) was associated with a significantly reduced risk of all-cause mortality.
With over 6,000 types, flavonoids are the largest groups of phytonutrients. And while individual flavonoids have their own characteristic health benefits, we’re just going to focus on flavonoids as a whole.
Vascular Benefits
While we often talk about the brain and heart separately, they are in fact deeply intertwined, as proper flood flow is essential for cognitive functioning.
Recent epidemiological studies have found that individuals with diets high in flavonoid-rich foods have a significantly decreased risk of cardiovascular disease and future cardiovascular events compared to those with the lowest intake.
Cocoa and red wine in particular have been found in both observational and interventional studies to have cardioprotective effects, which are theorized to be largely due to their high flavonoid content (WORD). And when looking at blood pressure in particular, research has shown that flavanol-rich foods in particular (a type of flavonoid found in cocoa and tea) can help lower blood pressure in healthy and at-risk populations.
But what about brain health? The role of flavonoids on cognitive functioning is a relatively new area of research, but a promising one so far. Evidence currently suggests that flavonoids may have neuroprotective effects thanks in part to improved blood flow to the brain.
In observational studies, high intake of flavonoid-rich foods have been associated with slower age-related cognitive decline as well as improvements in cognitive functioning in otherwise healthy older adults.
However, observational studies can’t prove cause and effect, so we’ll need to wait for more rigorous trials to come out. But as of right now, studies looking into the pathways by which flavonoids positively affect the vascular system appear to be optimistic about flavonoids potential for the prevention or even the treatment of neurodegenerative diseases, such as alzheimer’s.
Whole Food Sources of Flavonoids
So how can you get started with incorporating more healthy sources of flavonoids? I’ve got 10 great, whole-food sources to get you started:
- Red and purple fruits and vegetables, such as blueberries, strawberries, red cabbage, bell peppers, grapes, and cherries
- Red wine, but remember, the recommended serving is one glass per day for women and up to two glasses for men – and those are 5-ounce pours not 8-ounces
- Black and green teas
- Orange fruits, such as peaches, cantaloupe, and, of course, oranges
- Pears and apples
- Dark chocolate
- Leafy greens, such as spinach and kale
- Onions
- Ginger
- Chickpeas
As each of these foods listed have different types and amounts of flavonoids, consuming a variety is key for optimal health.
What About Supplements?
While you may come across flavonoid supplements, as a registered dietitian I almost always steer clients towards whole food sources instead. Many nutrients work in synergy with one another, so by taking an isolated nutrient, you may be missing out on some of the positive health effects from consuming it in a whole-food form.
However, if you are interested in taking a supplement, it’s always important to talk to your doctor or a registered dietitian beforehand. Supplements are not regulated by the FDA, which means quality isn’t guaranteed. Your healthcare provider can help with choosing a reputable brand as well as a safe dosage.
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