by - Previous research has supported the 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 note that these specific nutrients are key components of the Mediterranean diet.
Researchers are increasingly interested in exploring ways to support healthy brain aging and prevent cognitive decline. One area of interest is how diet may affect cognitive function.
A recent study published in
Researchers used cognitive tests and brain imaging techniques and examined blood biomarkers to establish nutrient profiles. They identified a nutritional profile associated with slower brain aging. This nutrient profile had higher levels of specific fatty acids, antioxidants and vitamins.
The nutrients examined reflect the components of the Mediterranean diet, highlighting another benefit of following this diet.
said study author Aron K. Barbey, PhD, director of the Center for Brain, Biology, and Behavior at the University of Illinois Urbana-Champaign. Medical News Today The research adds to a growing body of evidence supporting the brain health benefits of the Mediterranean diet:
“Our research builds on previous work in many ways. First, it is one of the largest and most comprehensive studies to use blood-based biomarkers to investigate the connection between diet and brain health. Second, it goes beyond traditional cognitive tests by using multimodal neuroimaging measures. This provides a more complete picture of brain health, which includes measures of brain structure, function and metabolism. Finally, the study goes beyond focusing on individual nutrients and identifies a specific nutrient profile associated with slower brain aging.”
This study was a cross-sectional study involving one hundred adults between the ages of 65 and 75. All participants were healthy and showed no evidence of cognitive impairment. The participants underwent a number of tests, including MRI scans, mental tests and blood work.
During the study, researchers examined 139 variables of brain health, including markers of brain metabolism, function and structure.
Researchers have identified two brain health phenotypes: delayed brain aging and accelerated brain aging. Those in the delayed aging group had a younger brain age than those in the accelerated brain aging group.
Participants also took several tests to look at things like intelligence, executive function, and memory. The results indicated that participants in the delayed brain aging group had better cognitive function.
Next, the researchers looked at nutrient profiles through blood samples for participants in the delayed brain aging group.
This group had higher levels of 13 nutrients than those in the accelerated phenotype.
These nutrients included several fatty acids, the carotenoids lutein and zeaxanthin, vitamin E, and choline. Two of the fatty acids noted were polyunsaturated omega-3 fatty acids called alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA).
This nutritional profile appears to have a distinct effect on brain aging, independent of specific demographic measurements, body sizes and proportions, and levels of physical fitness.
Researchers were also able to account for covariates such as sex, income, body mass index (BMI), and education level. The results show a specific nutritional profile that may help slow brain aging.
The authors of the study suggest that the Mediterranean diet may be one of the most helpful ways to ensure the consumption of these nutrients. The IS
Non-study author Sarah Wagner, a dietitian with Memorial Hermann Health System, noted the following MNT:
“The Mediterranean diet is a big name when we talk 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 nutrients called out in this study are commonly found in the Mediterranean dietary pattern, suggesting that a Mediterranean diet (or other 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, it cannot establish causation. Second, it included only a small number of participants, all of whom were white, indicating that future research could include a more extensive and diverse data set.
Additionally, the research only included adults between the ages of 65 and 75, so future studies may include data from older age groups. The findings also do not negate the importance of other nutrients for brain function.
Researchers also acknowledge that certain nutrients are not as well understood, so more research is needed to examine some of the underlying mechanisms involved.
Future research can also examine how certain nutrients affect the trajectory of brain aging.
Barbey noted the following areas for continued research:
“Despite the promise of this work, further research is needed to apply these findings in a public health context. Observational studies like this need to be followed by randomized controlled trials to confirm the effectiveness of the identified nutrient profile in promoting brain health. Furthermore, further research is needed to understand the specific mechanisms by which this nutrient profile may influence brain aging. Finally, longitudinal studies are needed to evaluate the long-term effects of nutritional interventions based on this profile.”
The results of this study show the potential benefits of certain nutrients. Researchers noted several sources of these nutrients within the study.
For example, carotenoids are phytonutrients that give certain foods their vivid colors. Some sources of carotenoids include:
- bell peppers
- tomatoes
- broccoli
- carrots
Common sources of vitamin E include green leafy vegetables, nuts and seeds. Choline is commonly found in eggs, poultry, fish, cruciferous vegetables and certain beans.
Wagner offered similar nutritional guidance in her comments and made the following recommendations:
“If you’re a fan of oatmeal, add flax meal, chia seeds, and walnuts to increase the ALA fatty acid. Have fatty fish like salmon, herring, or sardines in your dinner rotation a few times a week for more EPA. Nuts and dairy products are good sources of the other fatty acids mentioned in the study. Yogurt or lightly salted nuts can make great snacks. You can make a creamy salad with yogurt and sprinkle chopped nuts on the salad. Nuts, seeds and seed oils are good foods to consider for more vitamin E as well. Consider getting more color for more carotenoids. Vigorous foods such as leafy greens, bell peppers, melon, 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 interested in including more of these nutrients in their diet may benefit from working with a licensed professional, such as a registered dietitian nutritionist.
