What to eat to prevent memory loss in old age?

Research by American scientists at Brigham and Women's Hospital, Harvard University, and Columbia University (USA) has found that supplementing with natural flavanols may help improve memory loss in people over 60, according to the health website Healthline (USA).

Blueberries are a fruit rich in flavanols and other antioxidants.

Flavanols are naturally occurring antioxidants found abundantly in plants. Numerous studies have shown that flavanols have anti-aging and anti-inflammatory effects, prevent blood clots, improve blood pressure, and offer many other health benefits.

Previous studies on mice have found that epicatechin, a type of flavanol, enhances the growth of nerve cells and blood vessels in the hippocampus, the brain region primarily responsible for memory.

In a recent study, American scientists divided more than 3,500 volunteers over the age of 60 into two groups. One group received a flavanol supplement in tablet form, 500 mg/day, of which 80 mg was epicatechin, continuously for three years. Meanwhile, the second group received a placebo.

All volunteers were asked to complete a survey to assess short-term hippocampal memory after 1 year, 2 years, and 3 years. The results showed that memory improved in those who supplemented with flavanols compared to those who received a placebo.

Researchers suggest that a deficiency in flavanols is one of the causes of age-related memory decline. "Our research is based on biomarkers of flavanol consumption, which can be used by other researchers to model and identify other essential nutrients for memory," explains Professor Scott Small, co-author of the study.

Common natural foods rich in flavanols include chia seeds, apples, dark chocolate, green tea, black tea, blueberries, celery, broccoli, lettuce, and several other vegetables. Vegetables rich in flavanols also contain plenty of fiber, vitamins, and minerals. Eating these foods in moderation not only improves brain and cardiovascular health but also helps prevent cancer, according to Healthline .

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