Mediterranean Diet: Some Nutrients May Help Slow Brain Aging

Specific nutrients in foods commonly associated with the Mediterranean diet can help slow brain aging. New research has found that nutrients in the Mediterranean diet may slow cognitive decline. A nutrient profile of fatty acids, antioxidants, carotenoids, vitamin E, and choline was found to promote healthy brain aging. Experts say these nutrients can protect against cellular damage, neutralize free radicals, and promote attention and memory. Foods like fatty fish, nuts and seeds, and leafy greens are important for brain health.

A new study has found that specific nutrients similar to those found in the Mediterranean diet may play a crucial role in slowing down brain aging. Using blood biomarker analysis, brain imaging, and cognitive assessments, the study published in Nature Aging concluded that a diet rich in fatty acids, antioxidants, carotenoids, vitamin E, and choline could promote healthy brain aging and cognitive function. Participants with slower brain aging had a distinct nutrient profile including various fatty acids, antioxidants, carotenoids, vitamin E, and choline. The findings suggest that a Mediterranean diet may help slow cognitive decline.

Nichola Ludlam-Raine, a dietitian not involved in the study, says to healthline.com that the findings align with existing evidence linking the Mediterranean diet to cognitive function and neuroprotection. Amy Reichelt, a nutritional neuroscientist also not involved in the study, notes that fatty acids in the diet are essential for maintaining brain cells, while antioxidants protect against oxidative stress. Vitamin E helps protect cellular functions, and choline is crucial for attention and memory.

Ludlam-Raine explains that these nutrients collectively reduce oxidative stress and inflammation, support cell membrane integrity, improve blood flow to the brain, and enhance neuroplasticity, all of which are crucial for maintaining cognitive function as we age.

Beyond brain health, the Mediterranean diet also enhances cardiovascular health, supports immune function, and reduces inflammation. Ludlam-Raine suggests adding fatty fish, leafy greens, nuts, seeds, eggs, and colorful fruits and vegetables to your diet to boost brain health. She advises small steps, like including salmon in your meals, adding greens to smoothies, and snacking on nuts and seeds. Eating whole, minimally processed foods and a variety of colorful produce ensures a good mix of nutrients.

Foods associated with the Mediterranean diet appear to have a positive effect on brain health. Research suggests the diet’s nutrient profile of fatty acids and antioxidants can slow cognitive decline. Brain-healthy foods to incorporate into your diet include fatty fish, nuts, seeds, and leafy greens.

Source: nature.com