New Study Shows These Foods May Lower Dementia Risk Up To 48%

Around 45% of dementia cases1 are potentially preventable by addressing certain lifestyle factors, one of them being diet. Research shows that eating more plant foods is associated with lower dementia risk. Plants provide various antioxidants that help counter inflammation, protect brain cells from oxidative damage, and improve blood flow to the brain (this is huge for supporting cognitive health). 

So researchers of a new study published in JAMA Network Open investigate the impact of consuming a diet high in a specific class of plant antioxidants (flavonoids) on dementia risk—especially for those who already have risk factors for the condition. 

For this study, researchers looked at dietary data from nearly 122,000 adults living in the UK. They then assigned a score to each food based on its flavonoid content so participants could easily be divided into high or low-flavonoid consumers at the end. 

Even if you aren’t familiar with the term flavonoids, you’ll recognize the list of high-flavonoid foods: berries, tea, grapes, red wine, apples, oranges, peppers, onions, and dark chocolate (to name a few). 

In addition, data on genetic risk for dementia (as indicated by the APOE4 variant), blood pressure, and depression was also collected—all of which are linked to higher dementia rates. 

However, the greatest risk reduction was seen in those consuming two of the following foods each day: 

We know alcohol isn’t healthy, but red wine has always had the perception of being the exception. And red wine does contain a lot of plant antioxidants, including resveratrol.

It's actually the highest dietary source of resveratrol, and this compound has been scientifically shown to protect the lining of blood vessels2 and promote healthy blood flow3 to the brain and heart. 

And while this (and several previous studies4) show that drinking some red wine may have some benefits, it's still alcohol, the majority of research confirms that excessive wine consumption5 can increase dementia risk and that alcohol consumption in general increases cancer risk. 

Dark chocolate and red or black grapes also provide small amounts of resveratrol, but it’s likely not enough to hit the threshold that’s linked to brain benefits (amount 100-500 milligrams daily6).