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Previous research supports the Mediterranean diet’s many health benefits, including its effects on brain health.
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Recent studies have found that certain nutrients, such as vitamin E and certain fatty acids, may help slow brain aging.
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Researchers point out that these particular nutrients are key components of the Mediterranean diet.
Researchers are increasingly interested in exploring ways to support healthy brain aging and prevent cognitive decline, and one area of interest is how diet affects cognitive function.
According to a recently published study, Natural aging We looked at the nutritional profile of older adults and how it relates to brain health.
The researchers used cognitive testing and brain imaging techniques, and examined blood-based biomarkers to establish a nutritional profile. They identified a nutritional profile associated with slower brain aging that included higher contents of certain fatty acids, antioxidants, and vitamins.
The nutrients tested mirror those of the Mediterranean diet, highlighting another benefit of following this diet.
“We found that cognitive impairment is a major contributing factor in cognitive decline, and that cognitive decline is a major contributing factor in cognitive decline,” said study author Dr. Alon K. Barbey, director of the Center for Brain, Biology and Behavior at the University of Illinois at Urbana-Champaign. Today’s Medical News This study adds to the evidence that the Mediterranean diet is good for brain health.
“Our study builds on previous work in several ways. First, it is one of the largest and most comprehensive studies to explore the relationship between diet and brain health using blood-based biomarkers. Second, it goes beyond traditional cognitive testing by employing multimodal neuroimaging measures, which encompass measurements of brain structure, function and metabolism, giving a more complete picture of brain health. Finally, this study goes beyond focusing on a single nutrient to identify a specific nutrient profile that slows brain aging.”
Mediterranean diet slows cognitive decline
The study was a cross-sectional study of 100 adults aged between 65 and 75 years. All participants were healthy and showed no signs of cognitive impairment. The participants underwent several tests, including MRI scans, mental tests, and blood tests.
During the study, the researchers looked at 139 variables related to brain health, including markers of brain metabolism, function and structure.
The researchers categorized brain health into two phenotypes: delayed brain aging and accelerated brain aging. People in the delayed aging group had a younger brain age than those in the accelerated brain aging group.
The participants also took several tests to measure their intelligence, executive function, memory, etc. The results showed that participants in the slowed brain aging group had better cognitive function.
Next, the researchers looked at the nutritional profiles of blood samples from participants in the brain aging slowing group.
This group had higher levels of 13 nutrients than the accelerated phenotype.
These nutrients include several fatty acids, the carotenoids lutein and zeaxanthin, vitamin E, and choline. Two of the fatty acids featured are omega-3 polyunsaturated fatty acids called alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA).
This nutritional profile appears to have a clear impact on brain aging, independent of specific demographic measurements, body size or proportions, or level of physical fitness.
The researchers were also able to take into account covariates such as gender, income, BMI, and education level. The results point to a specific nutritional profile that may help slow brain aging.
The study authors suggest that the Mediterranean diet may be one of the most effective ways to ensure you get these nutrients.The Mediterranean diet is rich in fruits and vegetables, and contains small to moderate amounts of foods like fish, dairy products, eggs, and poultry.
“The study found that people who consume less than 100 calories a day have a higher risk of developing heart disease,” said Sarah Wagner, a dietitian at Memorial Hermann Health System and not an author of the study. MNT:
“The Mediterranean diet is well-known when it comes to reducing the risk of cardiovascular disease and premature death. Of course, most people not only want to live longer physically, but also maintain their cognitive function as they age. The nutrients noted in this study are well within the Mediterranean dietary pattern, indicating that the Mediterranean diet (or other plant-based diets) may be beneficial not only for physical health, but also for cognitive health.”
More research needed into the impact of nutrients on brain aging
Despite the promising findings, this study has several limitations. First, it cannot establish causality. Second, the study included only a small number of participants, all of whom were white, suggesting that future research could use a broader and more diverse dataset.
Additionally, this study only included adults aged 65 to 75, so future studies may include data from older populations. Also, the results do not negate the importance of other nutrients for brain function.
The researchers further acknowledge that certain nutrients are not well understood and further research is needed to explore some of the underlying mechanisms involved.
Future studies could also examine how specific nutrients affect the trajectory of brain aging.
Mr. Barbey noted the following areas for continued research:
“Although this study is promising, further research is needed to apply these findings to a public health context. Observational studies such as this one should be followed by randomized controlled trials to confirm that the identified nutritional profile is effective in promoting brain health. Furthermore, further research is needed to understand the specific mechanisms by which this nutritional profile may affect brain aging. Finally, longitudinal studies are needed to evaluate the long-term effects of dietary interventions based on this profile.”
Boosting brain health through diet
The results of this study point to the potential benefits of certain nutrients. The researchers pointed to several sources of these nutrients in their study.
For example, carotenoids are plant pigments that give certain foods their vibrant colors. Sources of carotenoids include:
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green pepper
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tomato
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broccoli
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carrot
Common sources of vitamin E include green leafy vegetables, nuts, and seeds. Choline is found in high amounts in eggs, chicken, fish, cruciferous vegetables, and certain beans.
Wagner offered similar dietary guidance in his comments, recommending:
“If you like oatmeal, add flax meal, chia seeds, and English walnuts to boost the fatty acid ALA. Include oily fish like salmon, herring, and sardines in your dinner two to three times a week to get more EPA. Nuts and dairy products are good sources of other fatty acids mentioned in the study. Yogurt and lightly salted nuts make a tasty snack. You can also make a creamy salad dressing with yogurt and top your salad with chopped nuts. Nuts, seeds, and seed oils are also great sources of vitamin E. Consider adding more color to your diet to get more carotenoids. Bright foods like leafy greens, bell peppers, melon, tomatoes, and carrots are great sources of carotenoids. Eggs and other animal proteins are good sources of choline, as are plant foods like potatoes and soybeans.”
People looking to include more of these nutrients in their diet can benefit from working with a qualified professional, such as a registered dietitian.
See the original article on Medical News Today
