Input = Output: How What You Eat Determines Your Brain Function As You Age

May 28, 2018

Not surprisingly, studies have shown that people with larger brains are actually smarter. Brain volume directly correlates with cognitive function, and science continues to confirm the link between diet and brain health. A diet that is rich in fruit, veggies, fish, and nuts promotes brain health and function. 

The Study 

A comprehensive study was conducted in the Netherlands following 4,213 people with an average age of 66. None of the participants had dementia. Each person’s diet was evaluated, specifically examining the intake of foods including dairy, processed meat, grains, fish, vegetables, fruit, nuts, legumes, tea, fats, sugar, salt and alcohol. 

Diet quality was ranked on a scale of 0 to 14. Ideal diets were characterized as those primarily made up of vegetables, fruit, fish, nuts, whole grains and dairy with limited intake of other foods mentioned. The average score for group participants was seven. 

Next, participants underwent MRI brain scans to assess brain volume, lesions, and bleeding. The average total brain volume for each person was 932 milliliters. Information regarding other life factors, including high blood pressure, smoking and levels of physical activity, were also gathered from each participant. Diet had no link to white matter lesions or small brain bleeds. 

The Results 

Results were adjusted to factor in age, education, gender, head size and lifestyle habits. Researchers found that a higher score on the dietary assessment was directly linked to larger brain volume. Those with a healthier diet possessed an average total brain volume that was two milliliters greater than those with a lower overall score. To give you some perspective, having a brain volume that is 3.6 milliliters smaller is actually equal to an entire year of aging. 

A Mediterranean diet yielded similar results to the Dutch dietary guidelines. Boosted brain function was not merely predicted by just one type of food. Rather, it was the combination of multiple beneficial food groups. Healthy foods work in synergy with each other to unlock, utilize and absorb key vitamins, minerals and nutrients. 

Since participants were called upon to recount their dietary choices for an entire month, the study encountered the limitation of relying on participants accuracy in self-reporting. Furthermore, this study was conducted among Dutch participants. It is certainly possible that other populations may yield different results. However, there is no doubt that a diet rich in produce and omega fatty acids is good for your brain. 

With dementia on the rise and dietary quality on the decline, it is vital that you take steps to enhance your brain health in order to stave off dementia as you age.

Pass along this great info to your friends and family and let us know in the comments what you think about this study!