Haskapa

New study shows how a 'flavo-diet' could cut risk of dementia.

New study shows how a 'flavo-diet' could cut risk of dementia.

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Adding more berries to your diet could help protect your brain.
by Julie Weston, Haskapa Lead Nutritionist.

When it comes to dementia, many of us worry about how it could impact us or our loved ones in the future. The idea that what we eat today could play a role in reducing that risk is both hopeful and empowering. Recent research suggests that adding more flavonoid-rich foods to your diet might be a simple but powerful step towards keeping your mind healthy as you age.

Flavonoids are natural compounds found in plant-based foods like fruits, vegetables, tea, dark chocolate, and even red wine. They have antioxidant and anti-inflammatory properties that are linked to a range of health benefits. One subclass of flavonoids, anthocyanins, is found in berries and other purple or blue fruits and vegetables. These compounds have been studied for their potential brain-protective effects, and a growing body of evidence suggests that they could help reduce the risk of cognitive decline.

A new large study, published in The Journal of the American Medical Association (JAMA), looked into the impact of flavonoid-rich foods on dementia risk. Researchers from Queen’s University Belfast examined the diets of 121,986 adults aged 40-70, using data from the UK Biobank. Participants' intake of key flavonoid-rich foods—like tea, red wine, apples, berries, grapes, and dark chocolate—was analysed, and each person was given a "flavodiet" score to assess the relationship between their diet and their dementia risk.

The findings were striking. The study showed that consuming six additional servings of flavonoid-rich foods per day—particularly berries, tea, and red wine—was linked with a lower risk of developing dementia. The greatest reduction in risk, up to 28%, was found among individuals with symptoms of depression and those with a high genetic risk of dementia. Anthocyanins, in particular, seemed to play a key role in reducing risk for those with a genetic predisposition.

While there’s no official recommendation yet for how much anthocyanins we should be getting each day, some earlier research has suggested aiming for around 50mg daily. In this study, the participants who saw the most benefit consumed an average of 35.9mg of anthocyanins per day. For those looking for an easy way to boost their intake, Haskapa Berry Powder could be an effective solution—each teaspoon contains 90mg of anthocyanins, well above the suggested amount.

It’s worth noting that, although the study did find some benefits linked to red wine, the role of alcohol in dementia risk remains controversial. UK health guidelines recommend keeping alcohol consumption low to reduce overall health risks, so it’s better to focus on other sources of anthocyanins, such as berries and tea.

Dementia is not just a personal concern—it’s a growing societal issue. Globally, about 50 million people are living with dementia, and in the UK alone, nearly 1 million are affected. By 2040, this number is expected to rise to 1.4 million. The social and economic costs are already enormous, with the current burden in the UK estimated at £39.4 billion. Without effective treatment options, prevention is key to reducing this impact.

This study highlights how incorporating vibrant, nutrient-dense foods into our daily diets could be a practical and impactful way to lower our dementia risk. When combined with other healthy lifestyle habits—such as staying active, avoiding smoking, and maintaining a healthy weight—eating more flavonoid-rich foods could help form a comprehensive approach to keeping our brains healthy. And the best part? Simple choices, like enjoying a cup of tea or adding some Haskapa to your breakfast, could make a meaningful difference for your brain health down the line.

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