Although you probably don't spend much time thinking about cognitive decline, you ought to! Why? Because your brain functions begin to slow in your 20-30s, but there is something you can do to protect your brain starting now and well into your Golden Years— it's super easy too!
To lower your risk of cognitive decline—which gives way to diseases like Alzheimer's and dementia—then, BodyRocker's, it's time you start chowing down on the benefits of flavonoids.
If your brow just raised at that f-bomb, read on, and we'll explain everything.
What are Flavonoids?
There are many health benefits of flavonoids (a plant compound), as these compounds help protect your body from oxidative stress. In addition, they are a rich source of antioxidants and anti-inflammatory too!
Antioxidants: Flavonoids shield your body from free radical damage (rogue cells occurring in us all) caused by everyday stressors, chemical exposure (foods or environmental) or lifestyle choices (smoking or eating fast food). Your system protects your body from self-harming free radicals by deploying antioxidants (found within the body and in antioxidant-rich foods) to keep those rogue cells in check. So between your naturally occurring antioxidant cells and eating a diet rich in antioxidant-rich foods, you're promoting a healthy immune system.
- Anti-Inflammatory: One of your body's defences against free radical damage is triggering inflammation, which further stresses the body, but flavonoids soothe and instill peace within your immune system.
What Foods Contain Flavonoids?
The good news is flavonoids are readily available items found at your local grocery store. Here are some foods rich in flavonoids:
- Fruits: Berries, citrus, apples and grapes.
- Vegetables: Red peppers, celery, onions and lettuce.
- Teas: Green, oolong, black and white tea.
- Other: Dark chocolate and soy products.
To learn how to easily and deliciously incorporate the benefits of flavonoids into your everyday life, grab your copy of our BodyRock Plant-Based Eating Guide! In addition to being packed with dozens of delicious recipes—including meals, snacks and desserts—this guide shows you how to eat a balanced plant-based diet replete with all the macro and micronutrients you need. It’s easy to follow and easy to love, which is why this guide is one of our best-selling guides for a reason!
The Benefits of Flavonoids
According to a recent study published in the American Academy of Neurology journal, eating 600 milligrams of flavonoids a day lowers your risk of cognitive decline by 20%. For instance, an apple contains 113 milligrams, pair this with other plant-based flavonoid-rich sources, and you'll quickly meet the RDI for slowing cognitive decline!
In the 25-year study researchers followed 75,000 participants in their 50's. Every four years participants answered six questions related to their memory, such as if they could remember most items from their shopping list. From this information, researchers were able to calculate the participant's cognitive decline.
The takeaway from this study is even as young adults or adults, we should be thinking about protecting our brain from cognitive diseases like dementia. However, there's a straightforward fix that can reduce your likelihood of developing cognitive decline, and that's reaping the benefits of flavonoids and eating flavonoid-rich foods!
Another proven way to help slow the mental signs of aging is exercising regularly. BodyRock+ can help you reach your fitness goals, with thousands of workouts to choose from and a Fit Fam to support you along the way!
How to Eat More Flavonoids
The answer is simple: eat more plant-based produce! If you're snacky, then have some pre-cut veggies and a healthy dip like hummus at the ready to satisfy your hunger with a solid hit of protein and flavonoids!
What you shouldn't do is turn to capsules or bottomless smoothies to ensure you’re getting enough flavonoids. Smoothies are beneficial if you make them yourself using healthy ingredients, but only in moderation! Instead, mix it up, snack on veggie sticks or fruit throughout the day and cook with the rainbow, so you get a variety of flavonoids!
If you're ready to learn how to cook, eat and love plant-based foods, it's time you grab a copy of our BodyRock Plant-Based Guide, and let's get started!