fish & omega-3 oils
A study involving 116 healthy older adults (65-75) has found that higher levels of several key nutrients in the blood were associated with more efficient brain connectivity and better cognitive performance. In fact, the findings suggest that the level of nutrients governs the strength of the association between functional brain network efficiency and cognitive performance.
The study looked at 32 key nutrients in the Mediterranean diet. The effective nutrients, which appeared to work synergistically, included omega-3 and omega-6 fatty acids, carotenoids, lycopene, riboflavin, folate, vitamin B12 and vitamin D.
A pattern of omega-3s, omega-6s and carotene was linked to better functional brain network efficiency.
Omega-3 fatty acids are abundant in fish, walnuts and Brussels sprouts; omega-6 fatty acids are found in flaxseed, pumpkin seeds, pine nuts and pistachios; lycopene is the vivid red pigment in tomatoes, watermelon and a few other fruits and vegetables; alpha- and beta-carotenoids give sweet potatoes and carrots their characteristic orange color.
 Zwilling, C. E., Talukdar T., Zamroziewicz M. K., & Barbey A. K.
(2019). Nutrient biomarker patterns, cognitive function, and fMRI measures of network efficiency in the aging brain.
NeuroImage. 188, 239 - 251.
A mouse study has found that canola oil in the diet was associated with worsened memory, worsened learning ability, and weight gain in Alzheimer's mice.
Canola oil-treated animals also had greatly reduced levels of amyloid beta 1-40 (the “good” version), leading to more amyloid-beta plaques (made from amyloid beta 1-42), and a significant decrease in synapses.
The mice were given the equivalent of about two tablespoons of canola oil daily. The mice began their enriched diet at 6 months of age, before they developed any signs of Alzheimer's.
A previous study by the same researchers found that Alzheimer’s mice fed a diet enriched with extra-virgin olive oil had reduced levels of amyloid plaques and phosphorylated tau and experienced memory improvement.
Moreover, olive oil reduced inflammation in the brain, improved synaptic integrity, and dramatically increased levels of autophagy (the process by which waste products from cells are cleared away).
 Lauretti, E., & Praticò D.
(2017). Effect of canola oil consumption on memory, synapse and neuropathology in the triple transgenic mouse model of Alzheimer’s disease.
Scientific Reports. 7(1), 1 - 9.
 Lauretti, E., Iuliano L., & Praticò D.
(2017). Extra-virgin olive oil ameliorates cognition and neuropathology of the 3xTg mice: role of autophagy.
Annals of Clinical and Translational Neurology. 4(8), 564 - 574.
A pilot study involving 106 participants of the Rush Memory and Aging Project who had experienced a stroke followed participants for an average of 5.9 years, testing their cognitive function and monitoring their eating habits using food journals. It was found that those whose diets scored highest on the MIND (Mediterranean-DASH Diet Intervention for Neurodegenerative Delay) diet score had substantially slower rates of cognitive decline than those who scored lowest. The estimated effect of the diet remained strong even after taking into account participants' level of education and participation in cognitive and physical activities. Those who instead scored high on the Mediterranean or DASH diets did not show the same slower decline.
Both the Mediterranean and DASH diets have been shown to be protective against coronary artery disease and stroke, but this finding suggests the MIND diet is better for overall brain health.
The MIND diet is a hybrid of the Mediterranean and DASH (Dietary Approaches to Stop Hypertension) diets. It has 15 components: 10 “brain-healthy food groups” and five unhealthy groups (red meat, butter, cheese, pastries and sweets, and fried or fast food).
To adhere to the MIND diet, you need to
The researchers stress that this is a preliminary study, observational only. They are currently seeking participants for a wider, intervention study.
Laurel J. Cherian & Martha Clare Morris: Presentation at the American Stroke Association's International Stroke Conference 2018 in Los Angeles, January 25.
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