Not that we need any more excuses to enjoy our fruit but a new study has shown that fruit eating in mid-life has a profound effect on cognitive health in late life. In particular that that a high cumulative intake of flavonoid (anti-oxidant) rich fruits starting in midlife was significantly associated with a 44% decreased risk of all-cause dementia.
Why? likely due to flavonoids' neuroprotective effects. These effects include antioxidant activity, protection from neurotoxins, combating neuro-inflammation, and improving cerebrovascular blood flow, which can promote the growth of new blood vessels and neurons. These mechanisms suggest that consuming flavonoid-rich foods throughout life may help delay or prevent dementia and cognitive decline associated with aging.
As ever, please talk to your doctor, or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle; especially if you are under treatment. Relevant studies are shared at bottom of page.
The study looked at 2 age groups, midlife - age 45 to 59 years, and late-life - age 60 to 82 years. The key findings suggest that a high intake of certain fruits, rich in flavonoids - particularly raisins, grapes, apples, pears and blueberries, is significantly associated with a decreased risk of all-cause dementia when consumed starting in midlife or late-life.
Additionally, some evidence shows that a high intake of oranges, grapefruit, peaches, apricots, and plums provide a potential protective effect against dementia, depending on the life stage of consumption.
Previous research on the relationship between specific fruits and dementia risk is limited. A study involving over 13,000 older adults found that frequent consumption of citrus fruits was associated with a reduced risk of dementia. A meta-analysis also indicated an inverse association between fruit and vegetable intake and the risk of cognitive impairment, although this association was not significant for individuals under 65.
Further research confirmed that high intake of blueberries, apples, pears, grapefruit and stone fruits (for example: mangoes, peaches, nectarines, cherries, lychees, plums, apricots) in late life is linked to a lower risk of Alzheimer’s disease. While some studies suggest berries may reduce Alzheimer’s risk, evidence from preclinical and animal studies is mixed regarding the effects of flavonoid-rich fruits on Alzheimer’s related pathways, such as beta-amyloid accumulation.
Just Enjoy Fruit
While the fruits above are commonly consumed 'Western' fruits, it is only reasonable to consider that tropical fruit, with all their colours and variety of polyphenols (health promoting plant compounds, often linked to the colour of the fruit itself) will provide similar benefits. We really enjoy red dragon fruit with its dark purple, anthocyanin rich flesh, jackfruit and mangoes when in season.
Recent research from Singapore has shown that fruit intake is linked to better cognitive health and improved mental health. And don't forget berries, fresh or frozen. We especially enjoy berries with dark chocolate and nuts for a brain healthy dessert.
Of course, brain health polyphenols are not only limited to fruit. Learn more here.
How much fruit should we eat? The research indicates that most benefits come from enjoying 2 to 4 portions per day. But don't wait until mid-life to enjoy fruit, start as early as possible. Your brain and body will appreciate it all the more!
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Stay Healthy,
Alastair
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Related Studies
The key study referenced in the article....
Lyu, C., Jacques, P.F., Doraiswamy, P.M. et al. Flavonoid-Rich Fruit Intake in Midlife and Late-Life and Associations with Risk of Dementia: The Framingham Heart Study. J Prev Alzheimers Dis (2024). https://doi.org/10.14283/jpad.2024.116
Others...
Lyu C, Jacques PF, Doraiswamy PM, Young B, Gurnani AS, Au R, Hwang PH. Flavonoid-Rich Fruit Intake in Midlife and Late-Life and Associations with Risk of Dementia: The Framingham Heart Study. J Prev Alzheimers Dis. 2024;11(5):1270-1279. doi: 10.14283/jpad.2024.116. PMID: 39350372; PMCID: PMC11436402.
Zhang L, Muscat JE, Chinchilli VM, Kris-Etherton PM, Al-Shaar L, Richie JP. Consumption of Berries and Flavonoids in Relation to Mortality in NHANES, 1999-2014. J Nutr. 2024 Feb;154(2):734-743. doi: 10.1016/j.tjnut.2024.01.002. Epub 2024 Jan 5. PMID: 38184200.
Li H, Sheng LT, Jin A, Pan A, Koh WP. Association between consumption of fruits and vegetables in midlife and depressive symptoms in late life: the Singapore Chinese Health Study. J Nutr Health Aging. 2024 Jun;28(6):100275. doi: 10.1016/j.jnha.2024.100275. Epub 2024 May 28. PMID: 38810515.
Zhang L, Muscat JE, Chinchilli VM, Kris-Etherton PM, Al-Shaar L, Richie JP. Consumption of Berries and Flavonoids in Relation to Mortality in NHANES, 1999-2014. J Nutr. 2024 Feb;154(2):734-743. doi: 10.1016/j.tjnut.2024.01.002. Epub 2024 Jan 5. PMID: 38184200.
Zhou Y, Wang J, Cao L, Shi M, Liu H, Zhao Y, Xia Y. Fruit and Vegetable Consumption and Cognitive Disorders in Older Adults: A Meta-Analysis of Observational Studies. Front Nutr. 2022 Jun 20;9:871061. doi: 10.3389/fnut.2022.871061. PMID: 35795585; PMCID: PMC9251442.
Sheng LT, Jiang YW, Alperet DJ, Feng L, Pan A, Koh WP. Quantity and variety of fruit and vegetable intake in midlife and cognitive impairment in late life: a prospective cohort study. Br J Nutr. 2022 Mar 14:1-10. doi: 10.1017/S0007114522000848. Epub ahead of print. PMID: 35282850.
Shishtar E, Rogers GT, Blumberg JB, Au R, Jacques PF. Long-term dietary flavonoid intake and change in cognitive function in the Framingham Offspring cohort. Public Health Nutr. 2020 Jun;23(9):1576-1588. doi: 10.1017/S136898001900394X. Epub 2020 Feb 24. Erratum in: Public Health Nutr. 2020 Sep;23(13):2455. doi: 10.1017/S1368980020002086. PMID: 32090722; PMCID: PMC7196005.
Dreher ML, Ford NA. A Comprehensive Critical Assessment of Increased Fruit and Vegetable Intake on Weight Loss in Women. Nutrients. 2020 Jun 29;12(7):1919. doi: 10.3390/nu12071919. PMID: 32610460; PMCID: PMC7399879.
Zhang S, Tomata Y, Sugiyama K, Sugawara Y, Tsuji I. Citrus consumption and incident dementia in elderly Japanese: the Ohsaki Cohort 2006 Study. Br J Nutr. 2017 Apr;117(8):1174-1180. doi: 10.1017/S000711451700109X. Epub 2017 May 19. PMID: 28521847.
Jiang X, Huang J, Song D, Deng R, Wei J, Zhang Z. Increased Consumption of Fruit and Vegetables Is Related to a Reduced Risk of Cognitive Impairment and Dementia: Meta-Analysis. Front Aging Neurosci. 2017 Feb 7;9:18. doi: 10.3389/fnagi.2017.00018. PMID: 28223933; PMCID: PMC5293796.
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