Jun 26, 2025
Cocoa for Cognition? How Flavanols Are Helping Older Adults Remember More

🍫Cocoa for Cognition? How Flavanols Are Helping Older Adults Remember More

If you’re looking for a brain boost, your grocery cart might hold a sweet surprise. New research published in PNAS reveals that dietary flavanols—naturally occurring compounds found in cocoa, tea, apples, and berries—can help reverse memory decline in older adults, especially those with poor diets.

🧠The Science Behind It

Over 3,500 older adults participated in the COSMOS-Web trial, a 3-year, placebo-controlled study led by Columbia University. Participants were given either a daily dose of 500 mg of cocoa flavanols or a placebo and underwent annual cognitive testing.

The key findings:

Overall memory didn’t significantly improve for everyone.

But for those with low diet quality or low flavanol intake, the results were striking: hippocampal-dependent memory (the part tied to learning and recall) significantly improved.

In fact, after 1 year of flavanol supplementation, participants’ memory scores returned to levels on par with those who had healthier diets.

The study used both dietary assessments and urinary biomarkers to confirm flavanol intake—adding a level of objectivity that strengthens the findings.

🍇What Are Flavanols, and Where Do You Get Them?

Flavanols are a type of antioxidant found in:

Cocoa and dark chocolate (look for ≥70% cacao)

Apples (especially the peel)

Berries (like blueberries and raspberries)

Grapes and red wine

Green and black tea

Unlike sugary chocolate bars, pure cocoa or minimally processed dark chocolate is your best bet.

✅ What This Means for You

If your diet hasn’t been ideal lately, there’s good news: boosting your flavanol intake could help “restore” your memory—and it’s as simple as adding more plant-based foods rich in flavanols to your meals.

Key takeaways:

Aging doesn’t have to mean inevitable memory loss.

Diet matters—a lot.

Flavanols could be a powerful (and tasty!) way to support brain health naturally.

🍏Your Brain-Healthy Shopping List

Add these to your cart:

Organic apples

Fresh berries

70%+ dark chocolate

Unsweetened cocoa powder

Green or black tea

Spinach and kale

Bottom Line:💡Your memory may not need a miracle—just a little more flavanol-rich food in your life.

For more information on the study click here

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