- Previous research has supported many health benefits of the Mediterranean diet, including its effects on brain health.
- A recent study found that certain nutrients, such as vitamin E and certain fatty acids, may help slow brain aging.
- Researchers point out that these specific foods are essential components of the Mediterranean diet.
Researchers are increasingly interested in discovering ways to promote healthy brain aging and prevent cognitive decline. One of his interests is how diet may affect cognitive function.
A recently published study
Researchers used cognitive testing and brain imaging techniques and examined blood-based biomarkers to create nutritional profiles. They identified a nutrient profile associated with slower brain aging. This nutritional profile had higher levels of specific fatty acids, antioxidants, and vitamins.
The foods examined reflect components of the Mediterranean diet and highlight another benefit of following this diet.
Study author Aron K. Barbey, PhD, director of the Center for Brain, Biology and Behavior at the University of Illinois Urbana-Champaign, said: Today’s Medical News The research adds to the growing body of evidence supporting the brain health benefits of the Mediterranean diet:
“Our research builds on previous studies in several ways. First, it is one of the largest and most comprehensive studies using blood-based biomarkers to investigate the link between diet and brain health. Second, it goes beyond traditional cognitive tests by using multimodal neuroimaging measures. This examines brain structure, function and “Finally, the study goes beyond focusing on single nutrients and identifies a specific nutrient profile associated with slower brain aging.”
This study was a cross-sectional study of one hundred adults between the ages of 65 and 75. All participants were healthy and showed no signs of cognitive impairment. Participants underwent a variety of tests, including MRI scans, mental tests and blood work.
During the study, researchers examined 139 variables related to brain health, including markers of brain metabolism, function and structure.
Researchers have identified two brain health phenotypes: delayed brain aging and accelerated brain aging. The brain age of those in the delayed aging group was younger than those in the accelerated brain aging group.
Participants also underwent a variety of tests to look at things like intelligence, executive function and memory. The results indicated better cognitive function for participants in the delayed brain aging group.
Next, the researchers looked at the nutritional profiles of participants in the delayed brain aging group via blood samples.
This group had higher levels of 13 nutrients than those in the accelerated phenotype.
These nutrients included various fatty acids, the carotenoids lutein and zeaxanthin, vitamin E, and choline. Two of the fatty acids mentioned are omega-3 polyunsaturated fatty acids called alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA).
This nutritional profile appears to have a significant impact on brain aging, independent of specific demographic measurements, body sizes and proportions, and physical fitness levels.
The researchers were also able to account for covariates such as gender, income, body mass index (BMI) and education level. The results show a specific nutrient profile that may help slow brain aging.
The study authors suggest that the Mediterranean diet may be one of the most beneficial ways to ensure consumption of these nutrients.
Sarah Wagner, a dietitian at Memorial Hermann Health System who was not an author of the study, noted: MNT:
“The Mediterranean diet is a big name when talking about reducing the risk of cardiovascular disease and premature death. Of course, most people not only want to live longer physically, but also want to preserve cognitive function as they age. The widespread presence of the foods identified in this study in the Mediterranean diet (or “Another plant-based diet) is beneficial not only for our physical health, but also for our cognitive health.”
Despite the promising implications, this study has several limitations. First of all, it cannot establish causality. The second included a small number of participants, all of whom were white; This suggests that future research could consist of a more comprehensive, more diverse data set.
Additionally, since the study only included adults between the ages of 65 and 75, future studies may also include data from older age groups. The results also do not rule out the importance of other nutrients for brain function.
Researchers also acknowledge that some nutrients are not well understood, so more research is needed to examine some of the underlying mechanisms.
Future research may also examine how specific nutrients affect the course of brain aging.
Barbey highlighted the following areas for continued research:
“Despite the promise of this study, more research is needed to apply these findings to the public health context. Observational studies such as this need to be followed up with randomized controlled trials to confirm the effectiveness of the identified nutrient profile in promoting brain health. Additionally, this nutrient profile may influence brain aging.” “Further research is needed to understand the specific mechanisms. Finally, longitudinal studies are needed to evaluate the long-term effects of dietary interventions based on this profile.”
The results of this study point to the potential benefits of some nutrients. Researchers drew attention to various sources of these nutrients in the study.
For example, carotenoids are phytopigments that give vibrant colors to certain foods. Several sources of carotenoids include:
- green pepper
- tomatoes
- broccoli
- carrots
Common sources of vitamin E include leafy green vegetables, nuts and seeds. Choline is common in eggs, poultry, fish, cruciferous vegetables, and some beans.
Wagner offered similar nutritional advice in his comments, offering the following:
“If you’re an oatmeal fan, add flax meal, chia seeds, and English walnuts to boost the ALA fatty acid. Add fatty fish like salmon, herring, or sardines to your dinner rotation a few times a week for more EPA. Nuts and dairy products are good sources of other fatty acids mentioned in the study. Great snacks can be made from yoghurt or lightly salted nuts. You can also make a creamy salad dressing with yogurt and throw some chopped hazelnuts on the salad. Nuts, seeds, and seed oils are also good foods to include for more vitamin E. Consider getting more color for more carotenoids. Live foods such as green leafy vegetables, bell peppers, melons, tomatoes and carrots are good foods for carotenoids. Eggs and other animal proteins are good sources of choline; So are plant foods like potatoes and soybeans.”
Anyone who wants to include more of these nutrients in their diet can benefit from working with a licensed professional, such as a registered dietitian and nutritionist.