The nutrients in these foods will slow brain aging.
A recent study, featured in Nature Publishing Group Aging, indicates that nutrients commonly associated with the Mediterranean diet may play a significant role in decelerating brain aging.
By examining blood biomarkers, brain imaging, and cognitive assessments, researchers concluded that a diet rich in specific nutrients, including fatty acids like vaccenic, gondoic, alpha linolenic, eicosapentaenoic, eicosadienoic, and lignoceric acids, as well as antioxidants, carotenoids such as cis-lutein, trans-lutein, and zeaxanthin, two variants of vitamin E, and choline, could potentially slow down cognitive decline.
Notably, adhering to a Mediterranean-style diet may offer protective benefits against cognitive aging, as suggested by the study’s findings.
Nichola Ludlam-Raine, a dietitian uninvolved in the study, underscores the well-established link between the Mediterranean diet and brain health, citing a growing body of evidence supporting the positive impact of its nutrient profile on cognitive function and neuroprotection.
Amy Reichelt, a nutritional neuroscientist, echoes this sentiment, emphasizing the critical role of essential fatty acids, antioxidants, vitamin E, and choline in maintaining neuronal health and combating oxidative stress, a known contributor to brain aging.
Reichelt highlights the importance of omega-3 fatty acids found in fatty fish for neuronal integrity, as well as antioxidants like carotenoids for protecting against oxidative damage. She also underscores vitamin E’s role as a potent antioxidant, potentially reducing the risk of dementias such as Alzheimer’s disease. Choline, abundant in foods like egg yolks, supports neurotransmitter production essential for memory and attention.
Ludlam-Raine further explains that this nutrient-rich profile combats oxidative stress and inflammation, vital factors in brain aging, while promoting cell membrane integrity, cerebral blood flow, and neuroplasticity, all crucial for maintaining cognitive function with age.
Beyond its brain-boosting benefits, Ludlam-Raine emphasizes the broader health advantages of the Mediterranean diet, including cardiovascular support, immune system enhancement, and anti-inflammatory properties.
To incorporate these nutrients into one’s diet, Ludlam-Raine recommends consuming fatty fish, leafy greens, nuts, seeds, eggs, liver, and a variety of colorful fruits and vegetables rich in antioxidants and vitamin C. Including these foods regularly can contribute to overall health and potentially slow down brain aging over time.
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