The Mediterranean diet has been hailed for its numerous health benefits, including its positive effects on brain health. Recent research has shown that certain nutrients found in the Mediterranean diet, such as vitamin E and specific fatty acids, may help slow brain aging. A study published in Nature Aging examined the nutrient profiles of older adults and how these profiles related to brain health. The study identified a specific nutrient profile associated with slower brain aging, which included higher levels of specific fatty acids, antioxidants, and vitamins. This study adds to the growing body of evidence supporting the brain health benefits of the Mediterranean diet.
The study involved one hundred healthy adults between the ages of 65 and 75 who underwent various tests, including MRI scans, mental tests, and bloodwork. Researchers identified two brain health phenotypes: delayed brain aging and accelerated brain aging. Participants with delayed brain aging had higher levels of 13 nutrients in their blood samples compared to those with accelerated brain aging. These nutrients included fatty acids, carotenoids, vitamin E, and choline. Notably, omega-3 polyunsaturated fatty acids like alpha-linolenic acid (ALA) and eicosapentaenoic acid (EPA) were among the nutrients associated with slower brain aging. The study suggests that following a Mediterranean diet may be an effective way to consume these beneficial nutrients.
While the results of the study are promising, there are some limitations that need to be addressed in future research. The study cannot establish causality, included a small number of participants who were all white, and focused on adults between the ages of 65 and 75. Future research could include more diverse data sets and explore the effects of these nutrients in older age groups. Additionally, more research is needed to understand the specific mechanisms by which the identified nutrient profile influences brain aging. Continued research may involve randomized controlled trials to confirm the effectiveness of the nutrient profile in promoting brain health.
The study pointed to common food sources of the nutrients associated with slower brain aging. Some of these sources include foods rich in carotenoids such as bell peppers, tomatoes, broccoli, and carrots. Vitamin E can be found in green leafy vegetables, nuts, and seeds, while choline is abundant in eggs, poultry, fish, cruciferous vegetables, and certain beans. To incorporate more of these nutrients in their diets, individuals can consider adding flax meal, chia seeds, and walnuts to oatmeal for ALA, consuming fatty fish like salmon for EPA, and including nuts, seeds, and seed oils for vitamin E. Working with a registered dietitian nutritionist may help individuals create a balanced diet to ensure they are getting the necessary nutrients for brain health.
Future research in this area may involve longitudinal studies to assess the long-term effects of dietary interventions based on the identified nutrient profile. Additional research is needed to understand how specific nutrients impact brain aging and the mechanisms involved. Observational studies like the one conducted in this study may be followed by randomized controlled trials to confirm the effectiveness of the nutrient profile in promoting brain health. Overall, the study highlights the potential benefits of certain nutrients found in the Mediterranean diet and suggests that following a plant-forward diet may be beneficial for cognitive health.
