Health
Unlock the Secret to a Youthful Mind: Essential Nutrients to Combat Brain Aging
Everyone wants to live a longer, healthier life. While genetics and luck play a significant role, recent research has found that lifestyle changes can also make a difference. Practices like modifying sleep patterns, changing walking pace, and, importantly, proper nutrition can help slow brain aging and promote longevity.
Recently, a study published in the NPJ Aging journal on May 21 aimed to uncover the key nutrients that encourage healthy brain aging. Conducted by researchers from the University of Nebraska’s Center for Brain, Biology, and Behavior and the University of Illinois at Urbana-Champaign, the study gathered 100 cognitively healthy participants aged between 65 and 75 to analyze their nutrient biomarkers and conduct cognitive assessments.
The study found two types of brain aging in the participants. Some individuals showed an accelerated rate of aging, while others exhibited a slower-than-expected rate. The latter group had higher concentrations of specific fatty acids, antioxidants, and vitamins.
“Study participants with this nutrient profile demonstrated better cognitive scores and delayed brain aging,” the researchers noted in their study.
These beneficial nutrients can be found within the Mediterranean diet, which has been linked to overall longevity. “We investigated specific nutrient biomarkers, such as fatty acid profiles, known in nutritional science to potentially offer health benefits. This aligns with the extensive body of research in the field demonstrating the positive health effects of the Mediterranean diet, which emphasizes foods rich in these beneficial nutrients,” explained co-study lead Aron Barbey, a neuroscientist and director of the Center for Brain, Biology, and Behavior.
The Mediterranean diet comprises fruits, vegetables, grains, potatoes, beans, nuts, and seeds. It relies on olive oil as the primary fat source and includes moderate amounts of dairy products, eggs, fish, and poultry. This diet emphasizes eating fish and poultry over red meat and mostly consists of minimally processed, plant-based foods.
The nutrients obtained from following the Mediterranean Diet play essential roles in brain function. According to the study, fatty acids are crucial for structural brain integrity and development, while antioxidants reduce oxidative stress, enhancing brain health and episodic memory.
The National Institutes of Health (NIH) recommends increasing omega-3 fatty acid intake by consuming foods like fish, nuts, seeds, and plant oils. The Mayo Clinic also advises that “plant-based foods are the best source of antioxidants.”
The researchers also emphasized the importance of two particular vitamins—vitamin E and choline—which were found in higher concentrations in the group with slower brain aging. These vitamins are important for promoting cognitive and brain health.
“Multiple studies have shown that high concentrations of Vitamin E in plasma are associated with better cognitive performance in healthy populations, aging populations, and Alzheimer disease patients. Choline, an essential B-vitamin-like nutrient, benefits both executive function and memory,” researchers pointed out in the study.
According to Harvard’s School of Public Health, key sources of vitamin E encompass sunflower seeds, almonds, peanuts, spinach, pumpkin, asparagus, mangoes, and avocados. Fish, potatoes, legumes, broccoli, cauliflower, and sunflower seeds are wealthy in choline.
While this promising research underscores the importance of proper nutrition for brain health, it’s important to note that it isn’t a substitute for professional medical advice. Always consult your healthcare provider regarding any health concerns or questions about medication you’re taking.
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