Brain-Saving Snacks to Help Protect Your Brain from Aging

Cup of hot drink on the tableCan snack-time decisions today make a difference 20 years from now? A new study suggests they could.

Berries, apples, tea, and other high-flavonoid foods may help keep your brain younger for longer by reducing your risk for Alzheimer’s, dementia, and other related diseases. A new study looked at the effect of these foods over 20 years.


Researchers from Tufts University discovered that a higher intake of flavonoid-rich foods translated to a lower risk for Alzheimer’s disease and related conditions. To achieve their results, they followed 2,800 people aged 50-plus for 20 years.

Flavonoids are plant-based antioxidants found in a variety of fruits, vegetables, and more. Common sources include apples, berries, onions, pears, tea, wine, and coffee. These compounds are associated with a host of benefits including lower inflammation.

Low-intake of three types of flavonoids was linked to a higher risk of dementia than those with a high intake. The three types examined were:

  • Flavanols (apples, pears, tea)
  • Anthocyanins (blueberries, strawberries, red wine)
  • Polymers (apples, pear, tea)

When people didn’t eat much of these foods, the risk for dementia and Alzheimer’s went way up. On the other hand, when they were regularly consumed, these conditions were far less likely to occur over 20 years.

High-intake was classified as about 7.5 cups of berries per month, 8 apples per month, or 19 cups of tea. On the other hand, eating no berries, one-and-a-half apples, and no tea was “low intake.”


So, if you want to slow down brain aging and reduce your chances of dementia, potentially prevent memory loss, and enjoy other benefits, including these plant-based foods into your daily routine could pay big dividends down the road.

Adding some berries to your oats, yogurt, or salad each day, snacking on an apple, and winding down in the evening with some decaffeinated tea can help you easily boost intake. Even coffee in the morning can boost flavonoid intake.

Start protecting your brain today by snacking on more antioxidant-rich foods.

Author Bio

Devon Andre has been involved in the health and dietary supplement industry for a number of years. Devon has written extensively for Bel Marra Health. He has a Bachelor of Forensic Science from the University of Windsor, and went on to complete a Juris Doctor from the University of Pittsburgh. Devon is keenly aware of trends and new developments in the area of health and wellness. He embraces an active lifestyle combining diet, exercise and healthy choices. By working to inform readers of the options available to them, he hopes to improve their health and quality of life.