A Colorful Diet Could Defend against Dementia

Delivery healthy food background. Vegan vegetarian food in paper bag vegetables and fruits, nuts and grains on green, copy space, banner.Grocery shopping food supermarket and clean eating concept.A new study suggests eating colorful foods may help defend against dementia, so head to the grocery store for some berries, orange juice, and apples.

Research from the Harvard T.H. Chan School of Public Health suggests that the more colorful fruits and vegetables a person eats, the better protection they appear to have from cognitive decline.


They found that people who consumed just a half serving per day of naturally occurring compounds called flavonoids – a type of antioxidant – had a 20-percent lower risk of mental decline.

Flavonoids are found in a variety of fruits and vegetables including bananas, apples, pears, sweet peppers, celery, citrus fruits, berries, cherries, and more.

Currently, there is no cure for cognitive decline or dementia. There is a new drug for Alzheimer’s treatment, but it is highly controversial. At this point, lifestyle measures like diet and exercise are the most recommended defenses against dementia.

The study looked at 77,000 adults participating in large-scale research. The average age of women was 48 and the average age of men was 51 at the start. They answered several questionnaires over several years about diet and memory.

Two types of flavonoids showed the most benefit. Flavone intake – a type of flavonoid found in some spices and yellow and orange fruits and vegetables, had the strongest protective qualities. They were associated with a 38 percent lower risk.

Anthocyanins, found in darker fruits like berries and cherries, were associated with a 24 percent lower risk of cognitive decline.


The reason why these antioxidants were effective is still unknown, but many experts hypothesize that they may reduce amyloid deposits in the brain, which are a major factor at the beginning of Alzheimer’s.

Adding as many of these antioxidants as possible to your diet is recommended. The highest amount people ate in the study, per day, was 600 milligrams. The lowest was about 150 mg. An apple has about 110 mg.

Eating three to five servings of fruit and vegetables per day may help your overall health and prevent dementia, so be sure to eat the rainbow!

Author Bio

About eight years ago, Mat Lecompte had an epiphany. He’d been ignoring his health and suddenly realized he needed to do something about it. Since then, through hard work, determination and plenty of education, he has transformed his life. He’s changed his body composition by learning the ins and outs of nutrition, exercise, and fitness and wants to share his knowledge with you. Starting as a journalist over 10 years ago, Mat has not only honed his belief system and approach with practical experience, but he has also worked closely with nutritionists, dieticians, athletes, and fitness professionals. He embraces natural healing methods and believes that diet, exercise and willpower are the foundation of a healthy, happy, and drug-free existence.