Standard advice to eat more fruits, vegetables and fish and to avoid trans fats applies to everyone. A new study suggests this wisdom is especially important for seniors who wish to prevent cognitive decline. Researchers in Oregon have found that certain nutrients can impact cognitive performance and lower the risk of Alzheimer’s disease.
Brain food
Someday it may be possible to slow cognitive decline through diet. Everyone’s brain shrinks somewhat as they age. More pronounced shrinkage is seen in people suffering from mental decline and Alzheimer’s disease. A study conducted at Oregon Health & Science University showed that people eating healthy diets rich in omega-3 fatty acids and specific vitamins had bigger brains and higher cognitive function than people with unhealthy diets.
Numerous studies have linked diets high in vitamin E and omega-3 with slower rates of cognitive decline. But the studies were scientifically flawed because participants were asked to record what they ate in questionnaires. But the data couldn’t be considered reliable because of the chance they were suffering from cognitive decline. In research published in the journal “Neurology,” scientists cleared that obstacle by measuring levels of nutrient content in the blood.
Linking nutrients to cognition
Participants had an average age of 87 and were generally well-educated, healthy nonsmokers relatively free of chronic diseases or cognitive challenges. The study measured blood levels of more than 30 nutrients, including vitamins B, C, D and E, saturated fat, carotenoids, omega-3 fatty acids, cholesterol and trans fats. Researchers then compared those levels to participants’ performance on cognitive tests. Some participants also underwent MRI scans to look for differences in the volume of certain brain structures related to Alzheimer’s disease.
The nutrients most consistently linked to brain health were the vitamins, omega-3 fatty acids, and trans fats. Participants with higher blood levels of vitamins B, C, D and E and omega-3 fatty acids scored higher on the mental-function tests than those with lower levels of these nutrients. People who had higher levels of trans fats in their blood took more time to complete the tests and had more trouble with memory and language skills.
Healthy diet prevents brain shrinkage
The researchers evaluated how much cognitive decline could be attributed to diet and how much to other risk factors, such as age, gender or genetic mutations. They found that 46 percent of the variation in the high and low scores for mental function could be attributed to risk factors such as the APOE4 gene associated with Alzheimers, while 17 percent could be attributed to diet. For variations in brain volume, diet factored in at 37 percent–almost as much as the other risk factors at 40 percent.
Feed your head
Omega-3s and vitamin D are found primarily in fatty fish like salmon, while fruits and vegetables are high in the vitamins B, C and E that the research linked with less brain shrinkage. B vitamins are also found in milk and dairy, whole grain cereals, enriched bread, and peanut butter. Carotenoids are found in carrots and leafy green vegetables. Nuts and oils are rich in vitamin E. Trans fats come largely from packaged, fried, frozen and fast foods, along with cookies, crackers, potato chips and margarine spreads.
The bottom line? To prevent or slow cognitive decline, a heart-healthy diet will also help your brain.
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