Most of us know at least one family member or friend who has developed dementia over their lifetime. With no cure and limited testing ability to detect it early, prevention of this devastating disease is crucial.

Researchers have been studying risk factors for accelerated brain aging but little was known about the prevention of cognitive decline. A new study published in Nature Publishing Group Aging, from the University of Nebraska-Lincoln's Center for Brain, Biology and Behavior and the University of Illinois at Urbana-Champaign identifies certain nutrients that may aid in healthier brain aging.

Led by Aron Barbey, director of the Center for Brain, Biology and Behavior, with Jisheng Wu, a doctoral student at Nebraska, and Christopher Zwilling, research scientist at UIUC, led the multimodal study, which included state-of-the-art developments in neuroscience and nutritional science. It discovered a specific nutrient profile in subjects who performed better in cognitive tests.

The study included 100 healthy subjects aged 65 to 75 without cognitive decline who filled out a questionnaire with demographic information, body measurements, and physical activity. Blood samples were collected following a fasting period to evaluate the nutrient biomarkers. Subjects also had cognitive assessments and MRI scans. The testing showed two types of brain aging among the subjects -- accelerated and slower-than-expected. Individuals with slower brain aging had a specific nutrient profile.

Biomarkers found to be beneficial included fatty acids (vaccenic, gondoic, alpha linolenic, elcosapentaenoic, eicosadienoic and lignoceric acids); antioxidants and carotenoids including cis-lutein, trans-lutein, and zeaxanthin; two forms of vitamin E and choline. This profile is associated with nutrients in the Mediterranean diet, which research has previously linked with healthy brain aging.

"We investigated specific nutrient biomarkers, such as fatty acid profiles, known in nutritional science to potentially offer health benefits. This aligns with the extensive body of research in the field demonstrating the positive health effects of the Mediterranean Diet, which emphasizes foods rich in these beneficial nutrients," Barbey, Mildred Francis Thompson Professor of Psychology, said. "The present study identifies particular nutrient biomarker patterns that are promising and have favorable associations with measures of cognitive performance and brain health."

According to Barbey, past nutrition research on brain aging has typically depended on using food frequency questionnaires, which rely on subjects’ recall. This is one of the first and biggest studies to use brain imaging, blood biomarkers, and cognitive assessments.

Barbey notes, "The unique aspect of our study lies in its comprehensive approach, integrating data on nutrition, cognitive function, and brain imaging. This allows us to build a more robust understanding of the relationship between these factors. We move beyond simply measuring cognitive performance with traditional neuropsychological tests. Instead, we simultaneously examine brain structure, function, and metabolism, demonstrating a direct link between these brain properties and cognitive abilities. Furthermore, we show that these brain properties are directly linked to diet and nutrition, as revealed by the patterns observed in nutrient biomarkers."

Barbey’s team will continue to assess this nutrient profile and its relationship to aging in the brain. He notes it’s possible that his finding will help to create therapies to promote brain health.

"An important next step involves conducting randomized controlled trials. In these trials, we will isolate specific nutrients with favorable associations with cognitive function and brain health, and administer them in the form of nutraceuticals," Barbey said. "This will allow us to definitively assess whether increasing the levels of these specific nutrient profiles reliably leads to improvements in cognitive test performance and measures of brain structure, function, and metabolism."

Barbey is in the process of co-editing a collection for the Journal of Nutrition, "Nutrition and the Brain -- Exploring Pathways to Optimal Brain Health Through Nutrition," which is seeking submissions for consideration. Articles will start publishing next year.

He notes, "There's immense scientific and medical interest in understanding the profound impact of nutrition on brain health. Recognizing this, the National Institutes of Health recently launched a ten-year strategic plan to significantly accelerate nutrition research. Our work directly aligns with this critical initiative, aiming to contribute valuable insights into how dietary patterns influence brain health and cognitive function." 1

To protect your noggin, consider the tips below to obtain key protective nutrients:

·        Sip on green tea or coffee for powerful polyphenols and phytochemicals to protect your brain.

·        Include eggs in your diet a few times per week for adequate choline.

·        Add spinach or chopped kale to eggs (or other dishes) to obtain antioxidants and carotenoids, including cis-lutein, trans-lutein, and zeaxanthin.

·        Use avocado and extra-virgin olive oil in salad dressing, marinades, or for cooking. These contain essential fatty acids as well as monounsaturated fat.

·        Enjoy blueberries for anthocyanin, an antioxidant that has been found to reduce signs of brain aging. 2

·        Choose whole grains like whole wheat pasta, brown rice, bulgur, farro, and quinoa. These aid in blood sugar management, which may aid in dementia prevention. More research is needed to show improvements in cognition. 3

·        Eat more plant-based foods. Including more fruits, vegetables, beans, nuts, and seeds may aid in preventing dementia. 4

·        Include fatty fish in your diet as well as ground flaxseeds or walnuts for omega-3 fatty acids. 5

·        Limit alcohol, as heavy use has been associated with changes in brain structure and risk for dementia. Moderation is 1 drink per day for women and 2 drinks per day for men. 6

·        Reduce ultra-processed foods, including fast food, heavily processed snacks, and sugar-sweetened beverages, which have been linked with cognitive decline. 7

Lisa Andrews, MEd, RD, LD

References:

1.     Christopher E. Zwilling, Jisheng Wu, Aron K. Barbey. Investigating nutrient biomarkers of healthy brain aging: a multimodal brain imaging study. npj Aging, 2024; 10 (1) DOI: 10.1038/s41514-024-00150-8

2.     Kalt W, Cassidy A, Howard LR, Krikorian R, Stull AJ, Tremblay F, Zamora-Ros R. Recent Research on the Health Benefits of Blueberries and Their Anthocyanins. Adv Nutr. 2020 Mar 1;11(2):224-236. doi: 10.1093/advances/nmz065. PMID: 31329250; PMCID: PMC7442370.

3.     Ross AB, Shertukde SP, Livingston Staffier K, Chung M, Jacques PF, McKeown NM. The Relationship between Whole-Grain Intake and Measures of Cognitive Decline, Mood, and Anxiety-A Systematic Review. Adv Nutr. 2023 Jul;14(4):652-670. doi: 10.1016/j.advnut.2023.04.003. Epub 2023 Apr 19. PMID: 37085091; PMCID: PMC10334137.

4.     Rajaram S, Jones J, Lee GJ. Plant-Based Dietary Patterns, Plant Foods, and Age-Related Cognitive Decline. Adv Nutr. 2019 Nov 1;10(Suppl_4):S422-S436. doi: 10.1093/advances/nmz081. PMID: 31728502; PMCID: PMC6855948.

5.     Bojang KP, Manchana V. Nutrition and Healthy Aging: A Review. Curr Nutr Rep. 2023 Sep;12(3):369-375. doi: 10.1007/s13668-023-00473-0. Epub 2023 May 16. PMID: 37191867.

6.     Rehm J, Hasan OSM, Black SE, Shield KD, Schwarzinger M. Alcohol use and dementia: a systematic scoping review. Alzheimers Res Ther. 2019 Jan 5;11(1):1. doi: 10.1186/s13195-018-0453-0. PMID: 30611304; PMCID: PMC6320619.

7.     R Cardoso B, Machado P, Steele EM. Association between ultra-processed food consumption and cognitive performance in US older adults: a cross-sectional analysis of the NHANES 2011-2014. Eur J Nutr. 2022 Dec;61(8):3975-3985. doi: 10.1007/s00394-022-02911-1. Epub 2022 Jul 1. PMID: 35778619; PMCID: PMC9596521.