While brain aging is an inevitable part of growing older, lifestyle factors, particularly diet, can influence the rate at which this aging occurs. A recent study found that older adults with diets rich in omega-3 fatty acids, antioxidants, and vitamins demonstrate slower brain aging and better performance on cognitive tests.

Researchers administered cognitive tests and brain imaging scans to 100 healthy older adults. They also measured 13 nutrition-related biomarkers in the participants' blood.

They identified two brain aging patterns among the participants, with one group exhibiting accelerated aging and the other slower aging. Further analysis revealed that distinct dietary patterns distinguished the two groups. In particular, the intake of specific nutrients positively influenced brain health and cognitive function, including: - Alpha-linolenic acid (an omega-3 fatty acid found in nuts and seeds, such as walnuts and chia) - Eicosapentaenoic acid (an omega-3 fatty acid found in fatty fish, such as salmon) - Lutein (a polyphenol found in green leafy vegetables, such as kale) - Zeaxanthin (a polyphenol found in brightly colored vegetables, such as orange bell peppers and butternut squash) - Vitamin E (found in seeds and nuts, such as sunflower seeds and hazelnuts) - Choline (found in a variety of foods, including eggs and soybeans) These patterns were consistent even when considering the participants' demographics, fitness levels, and body measurements.

These findings suggest that nutrient-rich diets are critical for maintaining cognitive health and decelerating the brain’s aging process. They also highlight the importance of dietary choices as potential tools to manage and mitigate age-related cognitive decline. Learn about other lifestyle choices that slow cognitive and physical aging in this episode featuring Dr. Rhonda Patrick.