Exciting new study uncovers combination of nutrients that can slow down brain aging

By dominguez // 2024-12-16

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A new study published in the journal NPJ Aging identified a nutrient pattern that researchers believe can support healthy brain aging. Upon comparing the brains of a sample population of older adults, the study discovered two distinct phenotypes of brain health -- one that showed signs of accelerated aging and one that exhibited "slower-than-expected" aging. Analysis of dietary biomarkers associated with the latter phenotype revealed a nutrient profile that features high concentrations of specific vitamins, antioxidants and fatty acids. Participants with this particular nutrient profile scored better on cognitive tests, suggesting that dietary interventions specifically targeting the right combination of nutrients may be the key to slowing down brain aging.

Mediterranean Diet offers the right nutrients for slower brain aging

Nutritional cognitive neuroscience is a relatively new field of research that explores "the impact of nutrition on cognition and brain health across the lifespan." Recent advances in this field show that diet and nutrition may offer significant benefits for the aging brain. According to studies, dietary markers associated with the Mediterranean Diet correlate to healthy brain aging. A review published in Current Opinion in Clinical Nutrition and Metabolic Care noted that high adherence to the Mediterranean Diet not only leads to slower cognitive decline but also decreases one's risk of developing Alzheimer's disease. Given that the brain benefits of the Mediterranean Diet stem from its abundance of nutrients that have known functional relationships with the human brain, researchers began investigating the effects of individual nutrients linked to this eating pattern on brain function, white matter integrity and gray matter volume. Aside from observable cognitive decline, aging also brings about a decrease in white matter fiber integrity and cerebral volume -- both caused by neuronal (brain cells) degradation, among other structural changes. In the NPJ Aging study, researchers sought to identify phenotypes characteristic of both accelerated and delayed brain aging. They recruited 100 older adults who were subjected to neuroimaging in order to quantify their individual brain structures, analyze their functional brain connectivity, and identify relevant brain metabolites. The participants also underwent a battery of neuropsychological tests to measure their intelligence, executive function and memory. Lastly, the researchers looked for distinct nutrient biomarker profiles matching the opposite brain aging phenotypes, with a special focus on nutrients associated with the Mediterranean Diet that have known beneficial effects on brain performance. (Related: Study shows "green" Mediterranean diet helps boost brain function.) Relative to participants that exhibited accelerated brain aging, the researchers found that those with delayed brain aging had larger brain volumes, better white matter integrity, increased concentrations of brain metabolites and increased functional connectivity for the whole brain. The latter also had an average brain age of 59.7 while those with accelerated brain aging had an average brain age of 65.1. Brain age was negatively associated with brain volume, white matter tracts, brain metabolites and functional connectivity measures. Participants with delayed brain aging outperformed those with accelerated brain aging on all cognitive tests. After analyzing the nutritional status of the participants using blood samples, the researchers were able to build a nutrient biomarker profile for individuals with delayed brain aging. They identified 13 key brain nutrients that those with delayed brain aging had in abundance. These nutrients – many of which can be obtained by following the Mediterranean Diet – were:

Monounsaturated fatty acids: cis-Vaccenic acid and cis-gondoic acid
Polyunsaturated fatty acids: Alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), docosadienoic acid (DDA) and eicosadienoic acid (EDA)
Saturated fatty acid: Lignoceric acid
Carotenoids: Lutein and zeaxanthin
Vitamins: Vitamin E
Choline

To rule out the possibility of other factors contributing to slower or accelerated brain aging, the researchers also investigated multiple measures of demographics, anthropometrics (physical properties of the body) and physical fitness. None of these variables varied between the two phenotypes, suggesting that they have no effect on the rate of brain aging.

Nutrients your brain needs for healthy aging

As reported by the NPJ Aging study, maintaining high levels of the following nutrients may contribute to slower cognitive decline in older adults: Vaccenic acid is an isomer of oleic acid, an omega-9 fatty acid and the predominant fat in olive oil. A kind of trans-fatty acid found in human milk, this long-chain fatty acid has been reported to have antibacterial and cholesterol-lowering effects. Vaccenic acid can also be found in some plants, such as china root (Smilax china) and white willow (Salix alba), two traditional Chinese and Indian medicinal herbs. Vaccenic acid is metabolically converted into conjugated linoleic acid (CLA), an omega-6 fatty acid that is said to protect against neuroinflammation. Gondoic acid, also known as 11-eicosenoic acid, is an omega-9 fatty acid found in plant oils like jojoba oil and camelina seed oil, chia seeds and some nuts. Gondoic has been shown to suppress inflammation by inhibiting the expression of pro-inflammatory factors, reduce the production of free radicals like reactive oxygen species (ROS), and increase the expression of antioxidant genes. Gondoic acid is one of the metabolic precursors of nervonic acid, the predominant fatty acid in white matter tissue. Alpha-linolenic acid (ALA) is an essential omega-3 fatty acid found in many plant-based foods such as flaxseed, chia seeds, walnuts, edamame, avocados, navy beans and zucchini. According to studies, about eight percent and four percent of dietary ALA are converted to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), respectively, in healthy males, while 21 percent and nine percent are converted to EPA and DHA, respectively, in healthy females. EPA and DHA are animal-based omega-3s that are said to enhance brain function and reduce brain inflammation. Docosadienoic acid (DDA) is a very long-chain omega-6 fatty acid that occurs naturally in animal- and plant-based foods, such as safflower oil, sunflower seeds, cheese and meats. DDA has been found to exhibit strong antioxidant, anti-inflammatory and antitumor activities against human breast cancer cells. Eicosadienoic acid (EDA) is an omega-6 fatty acid found in human milk, chia seeds, purple-spine sea urchin and two species of Indian ginseng, namely, Panax bipinnatifidus and P. pseudoginseng. According to a study published in the journal Diabetes, EDA may play a beneficial role in inflammation and may help mitigate insulin resistance, thus lowering the risk of diabetes. Like DDA, EDA has been shown to have antioxidant and anti-inflammatory properties exceeding those of DHA. Lignoceric acid is a very long-chain saturated fatty acid found in peanuts, macadamia nuts and certain seed oils. A study published in the American Journal of Clinical Nutrition found that having high concentrations of long-chain fatty acids in the blood leads to reduced cognitive decline in older adults. A study that compared the brain characteristics of women without cognitive issues and women who developed Alzheimer's also reported that the former had high concentrations of lignoceric acid in their brain tissues. Carotenoids are plant pigments found in brightly colored fruits and vegetables like spinach, carrots, tomatoes, orange bell peppers, watermelon, spinach and cantaloupes. Carotenoids are known for their powerful antioxidant properties, with alpha- and beta-carotene also serving as precursors to vitamin A. Thanks to their antioxidant activities, carotenoids can protect the brain from oxidative damage. The brain is highly susceptible to oxidative stress due to its high lipid concentrations and high metabolic activity. Vitamin E is a fat-soluble antioxidant vitamin that stops the production of ROS, a byproduct of fat oxidation. Studies show that having high levels of vitamin E in plasma is associated with better cognitive function in healthy adults, the elderly and people with Alzheimer's disease. Rich sources of vitamin E include sunflower seeds and oil, peanuts, hazelnuts, safflower oil, spinach, broccoli, kiwifruit, mangoes, tomatoes, almonds and corn. (Related: One serving of greens daily slows brain aging by over a decade.) Choline, sometimes called vitamin B4 due to its chemical similarities to B vitamins, is neither a vitamin nor a mineral but is an essential nutrient. Choline is found in a variety of foods, such as eggs, milk, poultry, kidney beans, quinoa, cauliflower, potatoes, peanuts, soybeans, beef and shiitake mushroom. Choline is a necessary nutrient for brain health and function because it serves as a precursor to phosphatidylcholine, a major component of cell membranes. Choline is also involved in the synthesis of acetylcholine, an important chemical that carries messages from the brain to different parts of the body via nerve cells. A healthy diet and proper nutrition are important for maintaining a healthy brain. Learn more about how to support healthy brain aging at AntiAgingScience.news. Watch this video to learn about how to support optimal cognitive function naturally. This video is from the Groovy Bee channel on Brighteon.com.

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Mediterranean Diet offers the right nutrients for slower brain aging

Nutrients your brain needs for healthy aging

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