Consuming More Tea, Red Wine, and Berries Promotes Healthier Brain Aging, Study Says

The foods and drinks we consume can impact how our minds age, but is it as simple as eating more fruits and vegetables? In a new large-scale observational study funded partly by The Co-Centre for Sustainable Food Systems, researchers assessed how flavonoid-rich foods impacted overall dementia risk in the aging population. We spoke with a registered dietitian nutritionist for their take on the data and how we can use it to improve our brain health as we reach the golden years.

Nutrition Study Findings

For the study, authors collected dietary data from UK residents and assigned a “flavodiet score” based on intake of top flavonoids: anthocyanins, flavan-3-ols, flavonols, and flavones. Researchers assigned flavonoid points for servings of foods like apples, grapes, oranges, grapefruit, sweet peppers, onions, and dark chocolate. Ultimately, they determined that tea, red wine, and berries had the most significant benefit on dementia risk.

“In this prospective cohort study of more than 120,000 participants, it was observed that individuals who consumed a high-flavonoid diet had a lower risk of developing dementia,” notes Lena Bakovic, MS, RDN, CNSC. “This [effect] was particularly distinct for individuals who already had a genetic risk, or predisposition, for developing dementia.”

The key takeaways from the study indicated that:

• The most significant reduction in dementia onset was seen with 11 servings of flavonoid-rich foods daily. People saw the greatest flavonoid benefit when they consumed two of the following per day: 5 servings of tea, 1 serving of red wine, and/or 0.5 servings of berries.
• Those with modifiable risk factors for dementia, like depressive symptoms and hypertension, benefited the most from increased flavonoid intake. For example, people with depressive symptoms who consumed enough high-flavonoid foods experienced a 48% reduction in dementia risk. 
• People with increased genetic risk for dementia experienced a more significant reduction in dementia with a high-flavonoid diet than those without genetic risk factors. 

The observational study is limited due to self-reporting bias and other factors, but the data bolsters existing studies that link flavonoid intake to decreased dementia risk.

Adding More Flavonoids to Your Diet

“Numerous classes of flavonoid antioxidants have been studied and proven to scavenge free radicals, which can contribute to inflammation and chronic diseases,” says Bakovic. “With this [antioxidant] effect, flavonoids, in turn, aid with the reduction of cellular damage.” She notes some flavonoids can also increase blood flow to the brain.

In other words, all flavonoids have an antioxidant effect, but their impact on brain health varies based on their structure. Bakovic was quick to note the specific flavonoids associated with dementia risk. “The results from this study show that tea intake, specifically, was of particular benefit. Both black tea and green tea contain flavonoids.”

Bakovic recommends adding more of the following foods to your diet to protect brain health as you age.

• Berries (another winner from the study)
• Spinach
• Broccoli
• Soybeans
• Apples
• Oregano
• Cinnamon
• Cocoa

While the study also correlated red wine with reduced dementia risk, the verdict is still out on whether or not red wine has a positive impact. Most nutrition experts agree it’s best to drink in moderation (or not at all) and consume other flavonoid-rich foods and spices.