9 years of research and scientists say unequivocally: this is the best food for the brain
Author: KKR • Source: Rynek Zdrowia • Published: October 29, 2025 9:40 PM
Recent data suggests that a small change in your daily diet—incorporating plant-based foods rich in flavonoids—can have a significant impact on your risk of dementia. Research shows that incorporating a few foods into your diet is a step worth taking today.
The large prospective study included more than 120,000 adults aged 40–70 years who were followed for an average of about 9 years.
The study found that people who consumed more foods rich in flavonoids — plant compounds with anti-inflammatory and antioxidant properties — had lower rates of developing dementia.
While age and genetics remain key factors in the development of dementia, modifiable lifestyle factors—such as diet—may be a viable preventative strategy.
Research points to specific food groups that may be significantly associated with a lower risk of dementia:
- black or green tea,
- berries and other fruits with intense color,
- fruits such as apples, grapes, oranges or grapefruits,
- vegetables such as peppers, onions,
- dark chocolate — as a source of flavonoids.
In practice, this means: reaching for several portions of a variety of products every day, not just one or two choices.
According to the analysis, people who consumed about 6 additional servings of flavonoid-rich foods per day had a lower risk of dementia by about 28 percent compared to those who consumed the least such foods.
The effect was particularly strong in people with high genetic risk, hypertension, or symptoms of depression. It's worth noting that those with higher intakes of these foods were also more likely to lead a more active lifestyle and have a lower BMI—indicating that diet interacts with other health-promoting choices.
At a time when the number of people with dementia in society is constantly increasing, any strategy that delays or reduces the number of cases of this condition is of great importance.
Including flavonoid-rich foods in your daily diet is a relatively simple, accessible and non-invasive solution – and it can bring long-term benefits.
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