A nutrient profile including fatty acids, antioxidants, carotenoids, vitamin E, and choline promotes healthy brain aging by protecting against cellular damage and neutralizing free radicals. Foods like fatty fish, nuts, seeds, and leafy greens are particularly beneficial.
A study in the Nature Publishing Group Aging found that a diet rich in these nutrients supports cognitive function. Participants with slower brain aging had higher levels of specific fatty acids, antioxidants, carotenoids, and vitamin E. Experts agree that these nutrients reduce oxidative stress and inflammation, support cell membrane integrity, improve blood flow to the brain, and enhance neuroplasticity.
Dietitians recommend incorporating foods like salmon, mackerel, sardines, spinach, kale, broccoli, almonds, sunflower seeds, flaxseeds, and eggs to boost brain health. Emphasizing colorful fruits and vegetables and consuming whole, minimally processed foods can further support cognitive function.
The Mediterranean diet also offers additional health benefits, such as improved cardiovascular health, reduced inflammation, and better immune function.
For more information on the Mediterranean diet and brain health, consider consulting with a dietitian.