by - New research has found that the nutrients found in the Mediterranean diet may slow cognitive decline.
- A nutritional profile of fatty acids, anti-oxidants, 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 such as fatty fish, nuts and seeds, and leafy greens are important for brain health.
A new study has found that specific nutrients like those found in the Mediterranean diet may play a critical role in slowing brain aging.
Using blood biomarker analysis, brain imaging, and cognitive assessments, the
Participants with slower brain aging had a distinct nutritional profile – a combination of fatty acids (vaccenic, gondolic, alpha-linolenic, eicosapentaenoic, eicosadienoic, and lignoceric acids); antioxidants and carotenoids including cis-lutein, trans-lutein, and zeaxanthin; two forms of vitamin E and choline.
The results suggest that the Mediterranean diet may help slow cognitive decline.
Nichola Ludlam-Raine, nutritionist and author How Not to Eat Ultra-Processedwho was not involved in the study, says that the results of this study are much as you would expect.
“The positive impact of the Mediterranean diet on brain health is increasingly recognized,” she explains. “It is supported by a growing body of evidence linking its nutritional profile to cognitive function and neuroprotection.”
Amy Reichelt, nutritional neuroscientist and chief innovation officer at PurMinds NeuroPharma, who was not involved in the study, agrees.
“The fatty acids identified are naturally occurring fatty acids found in plants, dairy and oily fish. These fatty acids are essential for the maintenance of neurons, also known as brain cells,” she explains.
Meanwhile, Reichelt says that antioxidants, including carotenoids, are important for neutralizing free radicals. They protect the brain from oxidative stress, which can damage brain cells and accelerate aging.
“Neuron function can be maintained if oxidative stress builds are prevented,” explains Reichelt.
Then there is vitamin E and choline.
“Vitamin E is another important antioxidant that helps protect cellular functions and has been linked to protection against dementia like Alzheimer’s disease,” says Reichelt.
As for choline (found in foods like egg yolks), Reichelt says it’s the building block for the neurotransmitter acetylcholine, which is important for attention and lasting memory.
Summarizing how this nutrient profile slows brain aging, Ludlam-Raine explains, “These nutrients together help reduce oxidative stress and inflammation, two key factors in brain aging. They support cell membrane integrity, improve blood flow to the brain, and improve neuroplasticity, which is critical to maintaining cognitive function as we age.”
Beyond brain health, Ludlam-Raine says the Mediterranean diet is beneficial to our health in several ways.
“It contributes to cardiovascular health because omega-3 fatty acids reduce the risk of heart disease. It supports the immune function thanks to antioxidants like vitamins C and E,” she says. “And it also reduces inflammation, which is beneficial in managing conditions like arthritis and metabolic syndrome.”
Ludlam-Raine says fatty fish are a good thing to add to your shopping basket.
“Fatty fish, such as salmon, mackerel, sardines and trout, are rich in omega-3 fatty acids, and we should aim to have at least one portion of oily fish per week,” she says.
Leafy greens like spinach, kale, and broccoli are also great options. They provide carotenoids such as lutein and zeaxanthin.
Nuts and seeds are another item to stock up on. Ludlam-Raine says almonds, sunflower seeds, and flaxseeds provide vitamin E and ALA (alpha-linolenic acid).
To get more choline in your diet, try to include eggs and liver. It is also a good idea to fill your plate with colorful vegetables and fruits.
Ludlam-Raine recommends peppers, tomatoes, and oranges, which are also high in antioxidants and vitamin C.
You don’t need to completely overhaul your diet to prioritize brain health. You can start by taking small steps in the right direction.
Ludlam-Raine recommends picking one or two days a week to include salmon, sardines or mackerel in your meals.
You can also increase your intake of leafy greens by adding spinach or kale to smoothies, salads, and side dishes.
When snacking, Ludlam-Raine recommends keeping almonds, sunflower seeds and flax seeds on hand. You can eat them alone or add them to yogurt, cereal, or porridge for a more substantial meal.
Breakfast is a great time to increase your choline intake. You can do that by having eggs.
Finally, Ludlam-Raine recommends adding plenty of color to your plate with a variety of fresh fruits and vegetables.
“Go for a variety of colorful products to ensure a good mix of antioxidants and carotenoids,” she says.
It is essential to eat as much whole, processed foods as possible.
“Try to eat at least five portions of fruit and vegetables a day and 30 different plant-based foods a week. Eat the rainbow to get all the nutrients you need,” advises Ludlam-Raine.
Foods associated with the Mediterranean diet appear to have a positive effect on brain health.
Research suggests that the nutritional profile of fatty acids and antioxidants in the diet can slow cognitive decline.
Brain-healthy foods to incorporate into your diet include fatty fish, nuts, seeds, and leafy greens.
