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A groundbreaking study on the Mediterranean diet has provided the most compelling evidence to date that it is linked to healthy brain aging. Following the Mediterranean diet in later years seems to decrease the risk of cognitive decline.
This study carried out one of the largest and most comprehensive nutrient biomarker analyses, examining multimodal neuroimaging measures of brain health in a sample of 100 older adults in conjunction with cognitive tests. They discovered that a diet, such as the Mediterranean diet, which is high in antioxidants, carotenoids, fatty acids, vitamin E, and choline can significantly enhance brain aging and cognitive function.
The study's findings revealed distinct aging patterns: one indicating accelerated aging and the other showing slower-than-expected aging. An analysis of dietary biomarkers affecting these patterns identified a nutrient profile with higher levels of certain fatty acids, vitamins and antioxidants. Participants with this nutrient profile exhibited better cognitive scores and delayed brain aging. It is significant to note that participant characteristics like demographics, level of fitness, and measurements did not explain the observed differences in brain aging. Thus, the nutrient pattern identified in this study encourages the development of dietary interventions to support healthy brain aging.
Two significant contributors to brain aging are oxidative stress and inflammation. The Mediterranean diet combats these issues by preserving cell membrane structure, boosting brain function, and increasing the brain’s blood flow. It improves cardiovascular health by reducing the risk of heart disease through omega-3 fatty acids. It strengthens immune function with antioxidants such as vitamins C and E. Additionally, it lowers inflammation, aiding in the management of arthritis and metabolic syndrome.
Individuals who adopt a Mediterranean diet should focus on consuming fruits, vegetables, nuts, seeds, olive oil, beans, and whole grains. They should also aim for two servings of fish each week and maintain an active lifestyle. The nutrients in these foods help protect against damage to cells, suppress free radicals, and enhance memory.
To view the original scientific study click below:
Investigating nutrient biomarkers of healthy brain aging: a multimodal brain imaging study
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