- New research finds nutrients in the Mediterranean diet may slow cognitive decline.
- Studies have found that nutrients such as fatty acids, antioxidants, carotenoids, vitamin E and choline promote healthy brain aging.
- Experts say these nutrients prevent cell damage, neutralize free radicals, and promote focus and memory.
- Foods like fatty fish, nuts and seeds, and green leafy vegetables are important for brain health.
- A new study finds that certain nutrients similar to those found in the Mediterranean diet may play a crucial role in slowing brain aging.
Using blood biomarker analysis, brain imaging and cognitive assessment, research published in Nature Publishing Group Aging concluded that a diet rich in fatty acids, antioxidants, carotenoids, vitamin E and choline can help Healthy brain aging and promoting cognitive function.
Participants with slower brain aging had a unique nutritional profile—a combination of fatty acids (vaccinic acid, pentadecanoic acid, alpha-linolenic acid, eicosapentaenoic acid, eicosadienoic acid, and arachidonic acid ); antioxidants and carotenoids including cis-lutein, trans-lutein and zeaxanthin; two forms of vitamin E and choline.
Results suggest that a Mediterranean diet may help slow cognitive decline.
Mediterranean diet and brain aging: What’s the connection?
Nichola Ludlam-Raine, a nutritionist and author of “How to Stop Eating Ultra-Processed Foods,” who was not involved in the study, said the findings were broadly consistent with her expectations.
“There is growing recognition of the positive effects of the Mediterranean diet on brain health,” she explains. “There is growing evidence linking its nutritional content 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 entirely naturally occurring fatty acids found in plants, dairy products and fatty fish. These fatty acids are essential for maintaining neurons, also known as brain cells,” she explains.
Meanwhile, Reichert said antioxidants, including carotenoids, are important for neutralizing free radicals. They protect the brain from oxidative stress, which can damage brain cells and accelerate the aging process.
“Preventing the accumulation of oxidative stress maintains neuronal function,” Reichert explains.
Then there’s vitamin E and choline.
“Vitamin E is another important antioxidant that helps protect cell function and has been linked to the prevention of dementias such as Alzheimer’s disease,” Reichelt said.
As for choline (found in foods like egg yolks), Reichelt says it’s a building block of the neurotransmitter acetylcholine, which is important for sustained attention and memory.
Ludlam-Raine summarizes how this nutrient slows brain aging: “Together, these nutrients help reduce oxidative stress and inflammation, two major factors that contribute to brain aging. They support the integrity of cell membranes, improving the brain’s blood flow, and increased neuroplasticity, all of which are critical for maintaining cognitive function as we age.”
Additional health benefits of the Mediterranean diet
In addition to brain health, Ludlam-Wren said the Mediterranean diet has health benefits in a number of ways.
“It improves cardiovascular health because omega-3 fatty acids reduce the risk of heart disease. It supports immune function thanks to antioxidants like vitamins C and E,” she says. “It also reduces inflammation, which is beneficial in treating conditions such as arthritis and metabolic syndrome.”
What are the best foods with nutrients that promote brain health?
Fatty fish is a great item to add to your shopping basket, Ludlam-Wren said.
“Fatty fish such as salmon, mackerel, sardines and trout are rich in omega-3 fatty acids, and we should aim to eat at least one serving of fatty fish a week,” she says.
Green leafy vegetables like spinach, kale, and broccoli are also good choices. They provide carotenoids such as lutein and zeaxanthin.
Nuts and seeds are other foods worth stocking up on. Ludlam-Raine says almonds, sunflower seeds and flaxseeds contain vitamin E and ALA (alpha-linolenic acid).
To get more choline in your diet, try adding eggs and liver. It’s also a good idea to fill your plate with colorful vegetables and fruits.
Ludlam-Raine recommends peppers, tomatoes and oranges, which are also rich in antioxidants and vitamin C.
Here’s how to incorporate more brain-healthy foods into your diet
You don’t have to completely change your eating habits to prioritize brain health. You can start by taking small steps in the right direction.
Ludlam-Raine recommends adding salmon, sardines or mackerel to meals one to two days a week.
You can also increase your intake of leafy green vegetables by adding spinach or kale to smoothies, salads, and side dishes.
When snacking, Ludlam-Raine recommends stocking up on almonds, sunflower seeds and flaxseeds. You can eat them on their own or add them to yogurt, cereal or porridge for a more filling meal.
Breakfast is a great time to increase your choline intake. You can do this by eating eggs.
Finally, Ludlam-Raine recommends adding color to your plate with a selection of fresh fruits and vegetables.
“Aim for a variety of colorful products to ensure a good mix of antioxidants and carotenoids,” she advises.
The key is to eat as many whole, minimally processed foods as possible.
“Try to eat at least five servings of fruits and vegetables a day and at least 30 different plant-based foods each week. Eat the rainbow to get all the nutrients you need,” advises Ludlam-Raine.
Take away
Foods associated with the Mediterranean diet appear to have a positive impact on brain health.
Research suggests dietary nutrients such as fatty acids and antioxidants may slow cognitive decline.
Brain-healthy foods in your diet include fatty fish, nuts, seeds and green leafy vegetables.