Mediterranean diet nutrients linked to slower brain aging
Last reviewed: 14.06.2024
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Scientists are increasingly interested in ways to support healthy aging of the brain and prevent cognitive decline. One of these areas is the study of the effect of diet on cognitive function.
A recent study published in the journal Nature Aging examined how the nutrient profile of older adults affects brain health.
The researchers conducted cognitive tests and used brain imaging techniques, and analyzed biomarkers in the blood to determine nutrient profiles. They identified a profile associated with delayed brain aging that included higher levels of certain fatty acids, antioxidants and vitamins.
These nutrients are consistent with the components of the Mediterranean diet, highlighting its additional benefits.
Mediterranean diet slows cognitive decline
One hundred adults aged 65 to 75 years took part in the study. All participants were healthy and had no signs of cognitive impairment. They underwent several tests, including MRIs, mental tests and blood tests.
Researchers examined 139 indicators of brain health, including markers of metabolism, brain function and structure. They identified two phenotypes of brain health: slow and accelerated aging. Those whose brain aging was slower had younger brains.
Participants also took tests of intelligence, executive function and memory. The results showed better cognitive function in those whose brain aging was slower.
Next, the researchers analyzed the nutrient profile in the blood of participants with delayed brain aging. This group had higher levels of 13 nutrients, including fatty acids, the carotenoids lutein and zeaxanthin, vitamin E and choline. Two of these fatty acids are omega-3 polyunsaturated fatty acids: alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA).
This nutrient profile has a marked effect on brain aging, regardless of demographics, body size, and fitness level.
Need for further research
The study authors noted that a Mediterranean diet may be one of the healthiest ways to ensure your intake of these nutrients. The Mediterranean diet includes plenty of fruits and vegetables, as well as moderate amounts of fish, dairy products, eggs and poultry.
Dietitian Sarah Wagner of Memorial Hermann Health System, who was not involved in the study, noted:
"The Mediterranean diet is known to reduce the risk of cardiovascular disease and premature death. Of course, most people want to not only live longer, but also maintain cognitive function as they age. The nutrients identified in this study are often found in the Mediterranean diet diet, which suggests that such a diet is beneficial not only for physical but also for cognitive health."
Limitations of the study and directions for future research
Despite the promising findings, the study has its limitations. First, it cannot establish cause and effect. Second, it involved a small number of participants, all of whom were white. Future studies may include more diverse groups.
More research is also needed to understand the mechanisms by which nutrient profiles may influence brain aging. Long-term studies are needed to evaluate the long-term impact of dietary interventions based on this profile.
Research results point to potential benefits of certain nutrients. For example, carotenoids can be found in bell peppers, tomatoes, broccoli and carrots. Vitamin E is found in green leafy vegetables, nuts and seeds. Choline is found in eggs, poultry, fish, cruciferous vegetables and some beans.
Those who want to include more of these nutrients in their diet may benefit from working with a licensed professional, such as a registered dietitian.