In the news: Flavonoids Help Fight Cognitive Decline? Vitamin K Linked to Lower Risk of CVD

More Evidence that Flavonoids Might Help Prevent Cognitive Decline

Looking to better the odds of keeping your thinking skills as you age? The results of a new study suggest that eating more flavonoid-filled fruits and veggies may help reduce your risk of age-related cognitive decline(1).

The study, which followed a large number of men and women over a long period of time, reinforces the findings from shorter, smaller trials that flavonoids have substantial potential to help maintain mental abilities as we grow older.

For the study, Harvard researchers analyzed dietary flavonoid intake in about 49,000 women and close to 28,000 men and collected data about their self-reported subjective cognitive decline.

Those who consumed the highest level of total flavonoids (600 mg daily on average) had about a 20% lower risk of subjective cognitive decline compared to their peers who ate the least (roughly 150 mg per day).

Of the many types of flavonoids, flavones (found in orange or yellow fruits and veggies and some spices), flavanones (citrus fruits), and anthocyanins (berries, grapes) were associated with the most protective effect.

Eating at least a half serving daily on average of flavonoid-rich foods like oranges, grapefruit, citrus juices, apples, pears, peppers, strawberries and celery and bananas was significantly associated with a lower likelihood of self-reported cognitive decline.

Flavonoids may act by helping to counter oxidative stress and inflammation, as well as supporting good blood flow to the brain.

It may be time to add eating more flavonoid-rich foods to the list of factors that appear to protect against age-related cognitive decline – factors such as staying physically active, keeping mentally and socially engaged, getting adequate sleep, and following a healthy diet like the Mediterranean-style way of eating.

Vitamin K Linked to Lower Risk for CVD

Atherosclerotic cardiovascular disease (CVD), more commonly known as hardening of the arteries, is caused by a build-up of cholesterol plaque in the walls of arteries. The plaque becomes calcified and can eventually lead to obstructed blood flow.

Vitamin K plays many roles in the body from proper blood clotting to the mineralization of bones. It also is needed to activate a protein found in blood vessel walls that regulates the accumulation of calcium in the vessel wall.

In a recently published study(2), Australian researchers analyzed data from a large group of Danish citizens who began the study with no prior atherosclerotic CVD and for whom vitamin K intake was recorded at the study’s start. During 21 years of follow-up, they looked for hospital admissions due to atherosclerotic CVD.

Vitamin K comes in two forms: K1 and K2 and both forms were associated with risk of hospitalization due to atherosclerotic CVD. Participants with the highest vs. the lowest intakes of vitamin K1 had a reduced risk of 21%, while those consuming the highest amount of vitamin K2 saw a 14% risk reduction.

Vitamin K1 (called phylloquinone) is mainly found in green leafy veggies as well as olive oil and soybean oil. Vitamin K2 (menaquinone) is found in small amounts in chicken, butter, egg yolks, cheese, and fermented soybeans or ‘natto’.

According to the authors, the similar risk reductions of vitamin K, and K2, despite very different dietary sources, highlights the potential importance of vitamin K for atherosclerotic CVD prevention.

References

1. According to the authors, the similar risk reductions of vitamin K, and K2, despite very different dietary sources, highlights the potential importance of vitamin K for atherosclerotic CVD prevention.
2. Bellinge JW, et al. Vitamin K Intake and Atherosclerotic Cardiovascular Disease in the Danish Diet Cancer and Health Study. J Am Heart Assoc. Originally published Aug 7, 2021.