Brains age as a person ages. Brains shrink a little over time, and thinking may not be a good as it was years ago. So you absolutely want to delay brain aging and cognitive decline. A recent study found that specific foods and nutrients promote healthy brain aging (delayed brain aging).
The Univ. of Nebraska-Lincoln and Univ. of Illinois researchers looked at a group of 100 healthy individuals (aged 65 to 75 years) and found that they fell into 2 groups: one group with accelerated brain aging and another group with delayed or slower than expected brain aging. They took blood tests and looked for specific nutritional biomarkers, they took MRI scans of the brain, gave questionnaires, and gave cognitive tests.
They found that certain nutrients, food groups, and foods are associated with healthier brains (delayed brain aging). One should eat a diet rich in fruits, vegetables, seeds, nuts, as well as dairy and choline rich foods (e.g., eggs). The beneficial combination of nutrients fall into 3 main groups, with especially good sources given:
1) Fatty acids (vaccenic, gondoic, alpha linolenic, elcosapentaenoic, eicosadienoic and lignoceric acids - found in different foods) a) Fish and shellfish, flaxseed, hemp seed, olive oil, soya oil, canola oil, chia seeds, pumpkin seeds, sunflower seeds, leafy vegetables, and walnuts. b) Peanuts, macadamia nuts, and certain seed oils. c) Dairy products, such as milk, butter, and yogurt.
2) Carotenoids - Spinach, kale, corn, bell peppers (red, green, or yellow), tomatoes, watermelon, grapefruit, cantaloupe, broccoli, and carrots.
3) Vitamins (especially vitamin E and choline) Vitamin E - Nuts, seeds, and vegetable oils, but also significant amounts come from green leafy vegetables and fortified cereals. Choline - Meat, poultry, fish, and eggs, as well as cruciferous vegetables and certain beans.
By the way, this study was part of an emerging field called Nutritional Cognitive Neuroscience. Other studies also find that choline and elements of a Mediterranean style diet appear to be best for healthy brain aging.
From Science Daily: Food for thought: Study links key nutrients with slower brain aging
Scientists have long been studying the brain with a goal of aiding healthier aging. While much is known about risk factors for accelerated brain aging, less has been uncovered to identify ways to prevent cognitive decline.
There is evidence that nutrition matters, and a novel study published in Nature Publishing Group Aging, from the University of Nebraska-Lincoln's Center for Brain, Biology and Behavior and the University of Illinois at Urbana-Champaign further signals how specific nutrients may play a pivotal role in the healthy aging of the brain.
The team of scientists, led by Aron Barbey, director of the Center for Brain, Biology and Behavior, with Jisheng Wu, a doctoral student at Nebraska, and Christopher Zwilling, research scientist at UIUC, performed the multimodal study -- combining state-of-the-art innovations in neuroscience and nutritional science -- and identified a specific nutrient profile in participants who performed better cognitively.
The cross-sectional study enrolled 100 cognitively healthy participants, aged 65-75. These participants completed a questionnaire with demographic information, body measurements and physical activity. Blood plasma was collected following a fasting period to analyze the nutrient biomarkers. Participants also underwent cognitive assessments and MRI scans. The efforts revealed two types of brain aging among the participants -- accelerated and slower-than-expected. Those with slower brain aging had a distinct nutrient profile.
The beneficial nutrient blood biomarkers were a combination of fatty acids (vaccenic, gondoic, alpha linolenic, elcosapentaenoic, eicosadienoic and lignoceric acids); antioxidants and carotenoids including cis-lutein, trans-lutein and zeaxanthin; two forms of vitamin E and choline. This profile is correlated with nutrients found in the Mediterranean diet, which research has previously associated with healthy brain aging.
Barbey noted that previous research on nutrition and brain aging has mostly relied on food frequency questionnaires, which are dependent on participants' own recall. This study is one of the first and the largest to combine brain imaging, blood biomarkers and validated cognitive assessments.
The researchers will continue to explore this nutrient profile as it relates healthy brain aging. Barbey said it's possible, in the future, that the findings will aid in developing therapies and interventions to promote brain health.