More and more studies are being conducted about the effects that diet has on our neurological performance, and they all tend to result in the same conclusion. A healthy diet, high in nutrients, is directly linked to the speed at which our mind ages. One of these studies was conducted by researchers from the University of Illinois and the University of Nebraska-Lincoln, which included a sample of 100 volunteers aged between 65-75 years. Thanks to brain scans, two types of aging were detected. The slower one was associated with the intake of nutrients present in the Mediterranean diet, as explained by the researcher from the University of Illinois, Aron Barbey.
Through blood samples, it was possible to reliably determine what the participants had eaten, and it was demonstrated that fish fatty acids, antioxidants like vitamin E, or carotenoids from carrots, were present in those who showed slower aging. Another biomarker that caught attention and is very beneficial is choline, found in egg yolk. These measurements were conducted through magnetic resonance imaging (MRI) and cognitive assessments. According to the researchers, the study is not sufficient to prove cause and effect, but the rest of the studies that have been carried out support this idea. It is important to know what we eat and which foods may be more beneficial, as a simple adjustment can reduce the risk of neurodegenerative diseases such as Alzheimer’s.
The importance of keeping a good diet
Did you know that more than half of the calories an American consumes in a day come from ultra-processed foods? It is important to keep in mind that maintaining a good and healthy diet not only has medium-term benefits, such as weight reduction, avoiding obesity, or reducing the risk of cardiovascular disease. Opting for a healthy and nutrient-rich diet can slow down the rate at which our brain ages, which is very good news. There have been many studies on this topic, many of which agree that adopting a Mediterranean diet provides an enormous amount of beneficial nutrients.
Can I slow down the aging of my brain?
The answer is yes. A group of researchers from the University of Illinois and the University of Nebraska-Lincoln have joined forces to conduct a study that sheds light on possible connections between certain nutrients and diets with slower brain aging. For this, they relied on a sample of 100 volunteers aged between 65-76 years, who underwent brain scans that compared the nutritional intake of the participants.
According to neuroscientist Aron Barbey, “We investigate specific nutrient biomarkers, such as fatty acid profiles, which are known in nutritional science to potentially offer health benefits.” Participants were also subjected to blood tests to analyze the nutrient biomarkers (so no one could lie about what they had eaten). Fatty acids, antioxidants like vitamin E, and carotenoids from carrots were found to be positive. An important biomarker that caught attention was choline, present in egg yolk and soy.
Study results
The results of this study have revealed that there is indeed a relationship between brain aging and nutrient intake. Two types of brain aging were identified, one slower than the other. This slow brain aging was related to the intake of nutrients that can be obtained from the Mediterranean diet. “This is consistent with the extensive body of research in the field that demonstrates the positive health effects of the Mediterranean diet, which emphasizes foods rich in these beneficial nutrients,” explained Barbey. Although these results came from magnetic resonance imaging (MRI) tests and cognitive evaluations, it is not a conclusion that can be proven as cause and effect. “We simultaneously examined the structure, function, and metabolism of the brain, demonstrating a direct link between these brain properties and cognitive abilities,” said Barbey.
This research, published in npj Aging, shares similar conclusions to studies conducted in 2023, in which the sample participants had a 12-year follow-up and also showed a relationship with the intake of nutrients present in the Mediterranean diet. Barbey explained “The present study identifies particular patterns of nutrient biomarkers that are promising and have favorable associations with measures of cognitive performance and brain health”. This is why following a healthy diet, rich in nutrients, can reduce the risk of developing neurodegenerative diseases such as Alzheimer’s.
Do you know what really happens in your body when you eat ultraprocessed products?
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