A new study published in NPJ Aging has identified a nutrient profile that may support healthy brain aging. Researchers found two distinct types of brain aging in older adults: one with accelerated decline and another with slower-than-expected aging.
The study revealed that participants with slower brain aging had higher levels of key vitamins, antioxidants, and essential fatty acids in their diet. These individuals also performed better on cognitive tests, suggesting that targeted dietary choices may help slow cognitive decline.
The Mediterranean diet as a model for brain health
This study builds on previous research that highlights the benefits of the Mediterranean diet for brain health. Rich in brain-protective nutrients, this diet has been linked to slower cognitive decline and a lower risk of Alzheimer’s disease.
Key components include:
✔ Olive oil – a source of heart-healthy monounsaturated fats
✔ Fatty fish – high in omega-3 fatty acids
✔ Nuts and seeds – packed with antioxidants and vitamin E
✔ Colorful fruits and vegetables – loaded with brain-protective compounds
A growing field known as nutritional cognitive neuroscience explores the link between diet and brain structure. Studies show that nutrient-rich diets improve brain volume, white matter integrity, and overall cognitive performance.
Key findings from the study
🔹 Participants: 100 older adults underwent brain imaging and cognitive testing
🔹 Results: Those with slower brain aging had:
- Larger brain volume and better white matter integrity
- An average “brain age” of 59.7 years, compared to 65.1 years in those with faster aging
🔹 13 essential nutrients were identified as particularly beneficial, most of which are found in the Mediterranean diet
Nutrients that support brain health
🔹 Monounsaturated fats
- Sources: Olive oil, nuts, chia seeds
- Benefits: Reduce inflammation and lower cholesterol
🔹 Polyunsaturated fats (Omega-3 & Omega-6)
- Sources: Flaxseeds, walnuts, fatty fish, safflower oil
- Benefits: Protect brain cells and improve cognitive function
🔹 Carotenoids (Lutein & Zeaxanthin)
- Sources: Spinach, carrots, tomatoes
- Benefits: Act as antioxidants, shielding brain cells from oxidative damage
🔹 Vitamin E
- Sources: Almonds, sunflower seeds, spinach
- Benefits: Helps combat free radical damage, protecting neurons
🔹 Choline
- Sources: Eggs, quinoa, cauliflower
- Benefits: Supports memory and neuron communication
The impact of diet on brain aging
The study highlights the power of dietary interventions in slowing brain aging. Researchers aim to further explore the specific roles of these nutrients in cognitive resilience.
Adopting a Mediterranean-style diet may be one of the most practical and effective ways to support long-term brain health, preserve cognitive function, and potentially reduce the risk of neurodegenerative diseases.
