These 11 fats and vitamins keep your brain young
Brain functioning deteriorates with age for various reasons. First, we lose brain cells as we age. Although this loss is not significant, it can affect our memory and how quickly we think.
In addition, the chemicals in our brains change. These substances, called neurotransmitters, help transmit signals between brain cells. As we get older, we can produce less of these substances, which affects our mood, sleep and memory.
As we age, harmful proteins can accumulate in the brain. These proteins have been linked to diseases such as Alzheimer's and can disrupt normal brain functions. Blood flow to the brain can decrease with age, which is important for supplying oxygen and nutrients. Less blood flow can lead to poorer brain function and an increased risk of stroke.
Older cells in the brain are exposed to more damage from oxidative stress and chronic inflammation. This can damage brain cells and disrupt their connections, contributing to poorer brain function. Genetic factors play a role in this; some people are naturally more likely to develop diseases that affect the brain.
Lifestyle and environment are certainly important. Things like diet, exercise, smoking and alcohol consumption affect brain health. If you have high blood sugar or diabetes, your brain ages extra quickly. Chronic stress, lack of sleep and lack of mental challenge can further contribute to accelerated brain aging.
These 11 fats and vitamins keep your brain young
After research, American scientists have discovered which fatty acids, antioxidants and vitamins help to slow down the aging of our brains. You get many of these substances with a Mediterranean diet.
Nutrition plays a major role in brain health. A 2021 study with 21.221 participants found that people who eat unhealthy foods have poorer connections between brain areas, less brain volume and less activity in brain networks. In contrast, a healthy diet, such as the Mediterranean diet, appears to protect and even rejuvenate the brain. The American researchers wanted to know which nutrients cause this. They examined a hundred healthy men and women aged 65 to 75. They used brain scans to look at 139 aspects of their brains, such as the volume of brain areas, the communication between brain areas and the activity of brain networks. The participants also took tests to measure their memory and information processing speed. Based on this, they were divided into two groups: people with rapid brain aging and people with slow brain aging.
The researchers also looked at other factors that can influence brain aging, such as body weight, fitness level, gender, income and education level. These factors were similar between the two groups. The difference was in the diet. They then looked at blood values that are related to good nutrients for the brain. In the slow brain aging group, levels of eleven fatty acids, antioxidants and vitamins were higher. These substances are:
- Eicosapentaenoic acid (EPA): An omega-3 fatty acid in fish and shellfish.
- Alpha-linolenic acid (ALA): An omega-3 fatty acid found in linseed, olive oil, sunflower seeds, chia seeds, walnuts and leafy vegetables.
- Eicosadienoic acid: A fatty acid in nigella oil and black cumin oil.
- Docosadienoic acid: A fatty acid in olive oil and some cheeses.
- Lignoceric acid: A saturated fatty acid found in peanuts and macadamia nuts.
- Vaccinic acid: A monounsaturated fatty acid found in milk, butter and yogurt.
- Gondoic acid: A monounsaturated fatty acid in olive oil.
- Lutein: A substance in green vegetables, fruit, corn, wheat and eggs.
- Zeaxanthin: A substance in kale, spinach, broccoli, endive, sprouts and eggs.
- Choline: A vitamin B-like substance in meat, chicken, fish, eggs, broccoli and sprouts.
- Vitamin E: A vitamin and antioxidant found in nuts, seeds, vegetable oils and green leafy vegetables.
These nutrients help slow down brain aging and can contribute to good brain health later in life.
While we can't stop aging, we can do something else to keep our brains healthy. Healthy eating, regular exercise, activities that challenge the brain such as reading and puzzles, and social contacts help keep the brain active and healthy. By following a healthy lifestyle, we can maintain our brain functions for longer.
Source: Associations of dietary markers with brain volume and connectivity: A systematic review of MRI studies en Life Unlimited
About this blogger
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Known as Khun Peter (62), lives alternately in Apeldoorn and Pattaya. In a relationship with Kanchana for 14 years. Not yet retired, have my own company, something with insurance. Crazy about animals, especially dogs and music.
Enough hobbies, but unfortunately little time: writing for Thailandblog, fitness, health and nutrition, shooting sports, chatting with friends and some other oddities.
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