Micronutrients & recovery
High intake of dietary flavonoids, particularly anthocyanins from soft fruits, is associated with reduced systemic inflammation (lower CRP) and slower cognitive decline, potentially through mechanisms involving the suppression of microglial activation and inhibition of pro-inflammatory transcription factors like NF-kB.
Increase your intake of colorful fruits and vegetables, especially those high in anthocyanins like berries. This dietary pattern is associated with lower inflammation and better cognitive health, likely due to the complex interactions of bioactives rather than isolated antioxidant effects.
increased consumption of total flavonoids was positively associated with episodic memory... and with a reduced rate of cognitive decline
Why this rating
Strong observational data, but limited human RCTs and mechanistic studies often use supraphysiological concentrations.
Source
Low-grade inflammation, diet composition and health: current research evidence and its translation
Anne Marie Minihane et al. · British Journal Of Nutrition · 2015
DOI 10.1017/s0007114515002093
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