By keeping your plate colorful, you can keep your brain sharp!  One family of nutrients that are abundant in a variety of colorful foods is flavonoids.  Flavonoids are natural plant compounds responsible for the vibrancy and health-promoting qualities of certain fruits, vegetables, teas, and even chocolate.  Not only are they found in everyday foods, but they are also among the most essential nutrients for boosting brain function.  

Unfortunately, the overwhelming majority of us aren’t getting enough in our diets.  Compared to recommendations of the Dietary Guidelines for Americans, around 90% of adults don’t eat enough vegetables, and 80% fall short on fruit — that means millions of people are missing out on one of the most powerful, natural defenses against cognitive decline.¹ 

In this article, we’ll explore what flavonoids are, how they support the brain, which types matter most, and how RELEVATE’s FLAVOCORE® blend combines the best flavonoids for consistent daily protection. 

What Are Flavonoids? Antioxidant Compounds for the Brain 

Flavonoids are a part of a larger group of plant compounds called polyphenols, which you may remember from our previous article, Powerful Polyphenols: Supporting a Healthier Brain.  These compounds provide antioxidant, anti-inflammatory, and vascular protection — properties that make them especially valuable to the brain, which is highly active, energy-demanding, and vulnerable to oxidative stress.  

In turn, there are several classes of flavonoids, each with slightly different chemical structures and food sources:² 

Together, these compounds form a colorful spectrum of plant nutrients that influence the body on many levels — and notably, several flavonoids can cross the blood-brain barrier, allowing them to act directly within brain tissue. 

Flavonoids and Cognition: How these Nutrients Strengthen the Brain 

The brain is a high-energy organ.  It’s worth reminding that although the brain accounts for only about 2% of total body weight, it consumes roughly 20-25% of the body’s energy.³  This constant activity produces oxidative stress “wear-and-tear,” which can damage cells over time. 

Research continues to emphasize the benefits of flavonoid-rich diets.  An extensive 2024 study found that higher flavonoid intake was associated with a 44% lower risk of all-cause dementia.⁴  Here’s how flavonoids help: 

Together, this creates a powerful combination of benefits.  Highlighting this is research from Dr. Thomas Holland, one of the medical advisors here at NeuroReserve, who led a study that followed a community of older adults over several years to assess their dietary intake of flavonol-rich foods.  The research found that individuals with the highest flavonol intake had a 48% lower rate of developing Alzheimer’s dementia compared to those with the lowest intake — and this association held even among participants carrying the APOE4 gene variant, which increases Alzheimer’s risk.⁸ 

Key Flavonoids and Their Food Sources 

Flavonoids come in many forms, each playing a distinct role in protecting the brain.  Below are some of the key types and where to find them in your daily diet. 

Anthocyanins Brain Health Support 

Known for their deep red, purple, and blue hues, anthocyanins support blood flow to the brain, improve memory, and help protect neurons from degeneration.⁹  

Quercetin Brain Benefits 

One of the most abundant flavonoids in the human diet, quercetin is a flavonol that acts as a powerful antioxidant and anti-inflammatory. It also supports neuroplasticity and may even limit amyloid beta buildup, a marker indicative of Alzheimer’s disease.^10,11 

Kaempferol and Memory 

Kaempferol is another flavonol that offers strong neuroprotective and antioxidant effects and may help support learning and memory by reducing oxidative damage within neurons.¹² 

Myricetin Neuroprotection 

This flavonol combines antioxidant and anti-amyloid properties, helping defend the brain against processes linked to Alzheimer’s disease.¹³ 

Flavan-3-ols and Cognitive Function 

Common in green tea and cocoa, flavan-3-ols improve vascular flexibility and blood circulation, which are critical for maintaining brain performance over the long term.  Much of this benefit comes from catechins, a subgroup of flavan-3-ols known for reducing inflammation in the brain and promoting healthy blood vessel function.¹⁴   

Flavonoid Synergy: How Healthy Fats Improve Flavonoid Absorption 

Flavonoids are remarkable compounds, but many are poorly absorbed when eaten on their own.  Pairing them with other foods, like healthy fats, enhances both their absorption and their ability to reach the brain.  For example, research suggests that consuming flavonoids like quercetin alongside monounsaturated fats increases their bioavailability and transport across the blood-brain barrier.^15,16 

A few examples of combining foods rich in flavonoids with healthy fats include: 

Uncoincidentally, these combinations are staples in the Mediterranean diet, which emphasizes both flavonoid-rich produce and brain-healthy fats — a pattern consistently linked to reduced dementia risk and improved cognitive performance. 

Discover inspiring ways to savor the Mediterranean Diet with recipes, lifestyle tips, and activities centered on flavonoid-rich ingredients that fuel memory, focus, and long-term brain health with the FREE 18-page guide below.

RELEVATE’s FLAVOCORE: A Powerful Flavonoid Combination for Memory and Brain Health 

At NeuroReserve, we’ve distilled this growing body of flavonoid research into FLAVOCORE, a proprietary composition inspired by the foods emphasized in the MIND diet.  FLAVOCORE includes concentrated forms of anthocyanins, quercetin, kaempferol, and myricetin, designed in proportions and ratios that mimic protective dietary patterns.  RELEVATE also incorporates catechins, the flavan-3-ols found in green tea, for a complete blend of flavonoids. 

Additionally, RELEVATE’s formulation disperses key nutrients — including omega-3 fatty acids DHA and EPA — in oil through a soft gel, which can naturally support flavonoid absorption and delivery to brain tissue.  The result is a scientifically grounded approach to help maintain brain health through the same nutrients found in a balanced, MIND-inspired diet. 

Flavonoids for Brain Health and Longevity 

We hope this article helps you understand why flavonoids are a key ingredient for maintaining lifelong brain health, especially when they are intentionally included in our daily routines.  These vibrant plant nutrients help reduce oxidative stress, enhance circulation, and protect neurons — each of which is essential for preserving clarity, memory, and overall vitality through the years.  Start with a handful of berries, leafy greens, or a cup of green tea and take a meaningful step toward supporting your brain for the long term!