Flavonoids: Powerful Phytonutrients for PD

While flav is in the name, it’s not their only end game! Besides being tasty, flavonoids also provide brain-boosting benefits that can help protect neurons and slow down cognitive decline. Here are a few reasons why I tell my clients it’s worth going to flavor-town with flavonoids.

Brain health and oxidative stress

While age may be just a number, the inevitable aging process eventually impacts both the body and the mind. However, the progression of age-related decline can get influenced by oxidative stress ... or lack thereof.

While the body needs oxygen to operate, the unstable nature of imbalanced metabolism can lead to the buildup of free radicals. In excess, these molecules may contribute to altered DNA, inflammation, tissue damage, cell death, or damage to neurons (the working unit of the brain). However, since the brain accounts for 20 percent of the body’s available oxygen, it’s at an increased risk to get negatively impacted by oxidative stress.¹

Neurodegenerative diseases affect millions of people each year, and Parkinson’s disease and Alzheimer’s disease are the most common. Preventative medicine must unite with functional foods to protect neuron function and potentially play a positive role in slowing down disease progression.^1,2

Brain benefits of flavonoids

While the brain is highly susceptible to oxidative damage, flavonoids help to preserve neuronal function by serving as antioxidants – thereby neutralizing free radicals. By scavenging these unstable molecules, flavonoids suppress inflammation in neurons while leading to improved memory, learning, and cognitive function.¹

Examples of high flavonoid food

There are many plant-based ingredients that can help provide a daily dose of flavonoids. These foods include but are not limited to leafy vegetables, onions, apples, berries, cherries, soybeans, and citrus fruits. These ingredients are often found in the Mediterranean diet and MIND diet.³

In addition, herbs also serve as a major source of antioxidants, helping to sequester metal ions and prevent oxidative stress associated with neuronal degeneration. Herbs are antioxidant powerhouses. For example, 2 tablespoons of dried basil have almost 2 times as many antioxidants as a medium Fuji apple.³

How to incorporate more flavonoids

Add some flavor flav to your meals! Not sure where to start? Get inspired with these ideas to boost your flavonoid intake and improve cognitive protection.

Create a pesto

In a food processor or blender, add your favorite herbs to create a versatile pesto that adds flavonoids to any dish. Use the pesto as a topper for vegetables, proteins, or your favorite pasta dish. Make a large batch and freeze them in an ice cube tray for easy use on a later occasion.

Kick it with a compote

Transform flavonoid-rich fruits such as apples, berries, and cherries into a homemade compote. While it’s delicious on its own, this sweet treat can also get mixed into yogurt, oatmeal, or topped on pancakes. If you prefer savory foods, compote is lovely with a scone or paired with low-fat cheese and whole-grain crackers.

Become a sucker for soy

If tempeh and tofu are not yet a mealtime favorite, it’s only a matter of time! These flavonoid-rich plant-based proteins serve as blank canvases for your latest culinary creation. Since they have drastically different textures, try them both to see which you prefer.

Make a matcha

This vibrant powder is worth the craze! Derived from green tea, matcha has brain-boosting powers to help protect against age-related neurogenerative and neuroinflammatory diseases. Transform your morning ritual by enjoying a freshly brewed tea or latte. Or incorporate matcha powder into your favorite treats such as muffins, pancakes, smoothies, and more.