Foods that help preserve the brain ‘young’ and those that gradual cognitive function. The relationship between diet and brain activity is the focus of numerous studies. One of the most recent was conducted by the School of Health and Human Sciences at South Dakota State University in the United States, and published in Nutrients. The research, coordinated by Professor Samitinjaya Dhakal, particularly highlighted a group of individuals over the age of 65 and the risk of cognitive decline and the development of neurodegenerative diseases, such as Alzheimer’s disease. Researchers at SDSU started with the question: could certain foods and dietary patterns help prevent or slow the onset of these problems?
The Study
“The growing burden of cognitive diseases represents a serious public health challenge, particularly linked to the 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. This research underscores the increasing necessitate to understand how lifestyle choices impact brain health as populations age.
The Benefits
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 to improved brain health and more efficient memory. The results likewise showed that carotenoids, a type of molecule typical of fruits and vegetables, are associated with improved cognitive function. Some foods contain the entire healthy mix. Spinach and dark leafy green vegetables (chard and kale), nuts and seeds, broccoli, carrots, and sweet potatoes were highlighted. Fiber is particularly characteristic of legumes, varieties of fruit (raspberries, apples, pears, bananas). Carotenoids abound in yellow and orange vegetables, tomatoes and tomato products, and green vegetables. Olive oil and nuts are synonymous with monounsaturated fatty acids. Salmon, mackerel, sardines, and tuna – instead – are providers of omega-3s, known for their anti-inflammatory function.
The Deficiencies
The study, although small in size, highlighted an alarming finding: all participants reported following diets deficient in nutrients for their age. The intake of multivitamins, calcium, potassium, and dietary fiber was found to be insufficient. On the ‘negative’ side of the board, in relation to brain aging, are foods widely present in daily menus: according to the study, refined grains are negatively associated with cognitive function and memory.
Moderation is Key
White bread, breakfast cereals, pasta, and crackers – according to researchers at SDSU – should be consumed in moderation. The consumption of refined grains, “poor in fiber and with a high glycemic index,” as stated in the study “can lead to postprandial hyperglycemia/insulinemia, oxidative stress and systemic inflammation, which is connected to neurodegenerative diseases.” “excessive reliance on refined grains could be detrimental to cognitive health.”
The Takeaway
“Our findings suggest that fiber, unsaturated fats, carotenoids, and key micronutrients play a significant role in supporting 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 due to its exploratory nature (without cause-and-effect relationships), the small sample size, and the use of self-reported dietary data. “Our research highlights that, even within a relatively healthy community, there is a significant ‘nutritional gap’ that could impact cognitive longevity,” explained Dhakal. “Identifying these modifiable dietary factors is just the first step; the real priority now is to develop targeted advice and interventions to help older adults concretely follow these recommendations in their daily lives.”
