Here’s a secret to healthy aging: Add more fruits and vegetables to your diet.

That’s according to researchers from Rush University Medical Center and Tufts University, who found that high intake of antioxidants that are found in nearly all fruits and veggies is associated with a lower risk of developing Alzheimer’s disease.

The researchers arrived at this finding after analyzing the diets of 921 healthy adults who were aged around 81 years. Their objective was to determine whether the intake of flavonols is correlated with Alzheimer’s risk.

Flavonols are a group of flavonoids found in many fruits and vegetables, such as citrus fruits, broccoli and olives. They are potent antioxidants that scavenge harmful free radicals in your body, preventing oxidative damage and inflammation in your brain.

Eating more fruits and veggies is an easy way to prevent Alzheimer’s

For their study, the researchers divided the participants into five groups based on the amount of flavonols in their diets. The group who consumed the most amount ate 15.3 milligrams (mg) a day while the group who consumed the least amount ate a little more than five mg a day.

The participants were followed for up to six years, during which time 220 developed Alzheimer’s. The researchers found that those who consumed the most flavonol were 48 percent less likely to develop the disease than those who consumed the least amount. This reduction risk remained consistent even after accounting for genetic predisposition and other lifestyle factors.

The researchers also looked at four different types of flavonols found in fruits and veggies: isorhamnetin, kaempferol, myricetin and quercetin.

The participants with the highest intake of kaempferol were more than 50 percent less likely to develop Alzheimer’s than those with the lowest intake. Meanwhile, both the participants who consumed the most isorhamnetin and myricetin had a 38 percent reduced risk compared to those who consumed the least. High quercetin intake, on the other hand, was not linked to a reduced risk.

Flavonol-rich foods

Nearly all fruits and vegetables contain flavonols. As such, eating more organic produce can be a fairly inexpensive and easy way to ward off Alzheimer’s, according to lead author Thomas Holland.

For healthy aging, add the following flavonol-rich foods into your diet:

• Kaempferol: Apples, berries, peaches, kale, spinach, broccoli, Brussels sprouts
• Isorhamnetin: Pears, tomatoes, olives, asparagus, onion
• Myricetin: Berries, tomatoes, citrus fruits, Swiss chard, kale
• Quercetin: Apples, berries, citrus fruits, broccoli, capers

The study above may not link high quercetin intake to a lower Alzheimer’s risk, but that doesn’t mean you should avoid this powerful antioxidant. Quercetin has a number of health benefits. Studies show that it helps prevent cancer, heart disease and infections, among other things.

How to get more fruits and veggies into your diet

We all know that fruits and veggies are chock-full of nutrients that are important for our health. But making these foods a regular part of your diet is not easy for everyone. Check out the following tips to get more fruits and vegetables into your diet:

• Make them visible and convenient at home. Keep shelf-stable fruits likes apples and cherry tomatoes on your countertop or table. This allows you to easily grab a piece of fruit when snack time rolls around.
• Eat a salad as a meal. Start with some lettuce then add sliced apples, pears, tomatoes, celery, cucumbers, broccoli and green beans. There are so many salad combinations that you can practically eat a different salad every day.
• Add veggies where you can. Stuff sandwiches with leafy greens, add extra veggies to soups and stews or serve every dish with a portion of veggies on the side.
• Try something new. Eat foods that you haven’t tried before if you’re looking for something different. You can also serve foods that you commonly eat in a unique way.
• Bring fruits to work. Both shelf-stable and dehydrated fruits don’t need to be refrigerated. Bring an apple, keep a handful of dried raisins in a container or buy a piece of fruit.
• Serve fruits and veggies for snacks. Fruits and veggies make excellent snacks. Eat these instead of processed foods.
• Stock up on frozen veggies. Have no time to prepare a veggie meal? Keep frozen veggies in your fridge. These are easy to defrost and prepare.
• Try salads-in-a-bag. Here’s another trick to eating more veggies if you’re busy. Just give these pre-cut salads a good rinse before eating.

Fruits and vegetables are packed with disease-fighting nutrients that ward off Alzheimer’s and other diseases. Eat more fresh, organic produce as part of a balanced diet for healthy aging.

Sources:

MindBodyGreen.com

MedicalNewsToday.com

VeryWellFit.com