Scientists discover key dietary nutrients linked to slower brain aging

Understanding the biological processes of aging could help us live longer and stay healthier later in life – and a new study links the rate at which our brains age to the nutrients in our diet.

Researchers from the University of Illinois and the University of Nebraska-Lincoln mapped brain scans to the nutritional intake of 100 volunteers aged 65 to 75, looking for links between certain diets and slower brain aging.

They identified two distinct types of brain aging – and slower aging was associated with a nutrient intake similar to what you’d get from the Mediterranean diet, shown in previous studies to be one of the best for our bodies.

“We studied specific nutritional biomarkers, such as fatty acid profiles, known in nutritional science for their potential health benefits,” explains neuroscientist Aron Barbey, of the University of Illinois.

“This aligns with the large body of research in the field demonstrating the positive health effects of the Mediterranean diet, which emphasizes foods rich in these beneficial nutrients.”

It’s important to note that the researchers did not rely on study participants to report on their diets. Instead, they analyzed blood samples for nutritional biomarkers: solid scientific evidence of what these older people were eating and drinking.

Fatty acids, such as those in fish and olive oil, and antioxidants such as vitamin E, found in spinach and almonds, were among the beneficial biomarkers identified, along with carotenoids, plant pigments found in carrots and pumpkin, which have previously been found to decrease inflammation in the body and protect cells from damage. Another beneficial biomarker associated with slower aging in this research was choline, found in high concentrations in egg yolks, organ meats and raw soy.

Researchers assessed brain aging using brain MRIs and cognitive assessments. This pair of approaches provided a picture of practical mental agility as well as more subtle details of neuron configuration.

“This allows us to better understand the relationship between these factors,” says Barbey.

“We simultaneously examine the structure, function and metabolism of the brain, demonstrating a direct link between these brain properties and cognitive abilities.”

There is now growing evidence that nutrition plays an important role in how the brain ages, and each new study contributes to a better understanding of how our brain is closely connected to every other part and function of the body.

This research only captured a snapshot in time and is not comprehensive enough to prove cause and effect. However, similar conclusions were drawn by a 2023 study, which followed participants for 12 years and also found a link between the Mediterranean diet and lower cognitive decline.

Next, the team wants to look at clinical trials over a significant period of time to see how diet and nutrition might affect brain aging. It is possible that simple changes to our diet can help reduce the risk of neurodegenerative diseases such as Alzheimer’s disease.

“The current study identifies particular nutritional biomarker patterns that are promising and have favorable associations with measures of cognitive performance and brain health,” says Barbey.

The research was published in npj aging.