Foods that keep the brain young and foods that slow down cognitive function. The relationship between diet and brain function is the subject of numerous studies. One of the most recent was carried out by the College of Health and Human Sciences at South Dakota State University (USA) and published in the journal Nutrients. The research, coordinated by Professor Samitinjaya Dhakal, focused specifically on a group of people over 65 years of age and their risk of cognitive decline and the development of neurodegenerative diseases, such as Alzheimer’s. The SDSU researchers started with the question: could certain foods and dietary patterns help prevent or delay the onset of these problems?
‘The increasing burden of cognitive diseases represents a serious public health problem, particularly due to an aging population and limited prevention options,’ explained Professor Dhakal. “Existing evidence suggests that modifiable lifestyle factors, including diet, may offer an important opportunity to prevent or delay cognitive decline,” he added.
Based on the data collected, the research team was able to link diets rich in fiber, healthy unsaturated fats, and micronutrients such as vitamins A and E, magnesium, and potassium with better brain health and more efficient memory. The results also showed that carotenoids, a type of molecule present in fruits and vegetables, are associated with better cognitive function. Some foods contain the entire healthy mix. Spinach and dark green leafy vegetables (chard and kale), nuts and seeds, broccoli, carrots and sweet potatoes were promoted. Fiber is found particularly in legumes and various fruits (raspberries, apples, pears, bananas). Carotenoids are abundant in yellow and orange vegetables, tomatoes and their derivatives, and green vegetables. Olive oil and walnuts are synonymous with monounsaturated fatty acids. Salmon, mackerel, sardines and tuna, on the other hand, are sources of omega-3s, known for their anti-inflammatory properties.
The study, although small, revealed an alarming finding: All participants reported consuming nutrient-deficient diets for their age. Their intake of vitamins, calcium, potassium and dietary fiber was found to be insufficient. The “negative” section of the panel, related to brain aging, includes foods widely present in daily menus: according to the study, refined grains are negatively associated with cognitive function and memory.
According to SDSU researchers, white bread, breakfast cereals, pasta and crackers should be consumed in moderation. The consumption of refined grains, “poor in fiber and with a high glycemic index,” as the study indicates, “can cause postprandial hyperglycemia/insulinemia, oxidative stress and systemic inflammation, which is related to neurodegenerative diseases.” In short, “excessive consumption of refined grains can be detrimental to cognitive health.”
“Our findings suggest that fiber, unsaturated fats, carotenoids and key micronutrients play an important role in maintaining healthy brain aging, while excessive consumption of refined grains may be detrimental to cognitive health,” said Professor Dhakal, who acknowledged the limitations of the research, mainly due to its exploratory nature (no causal relationships), small sample size and use of self-reported dietary data. “Our research highlights that, even within a relatively healthy community, there is a significant ‘nutritional gap’ that could affect cognitive longevity,” Dhakal explained. “Identifying these modifiable dietary factors is only the first step; “The real priority now is to develop specific advice and interventions that help older adults concretely follow these recommendations in their daily lives.”
(Adnkronos)
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