As people age, their risk of developing memory problems and conditions like Alzheimer’s disease increases. But new research suggests that what older adults eat might make a real difference in how their brains age.
A study from South Dakota State University’s School of Health and Human Sciences has found that eating more fiber and certain nutrients may help protect the brain and improve thinking skills in adults over the age of 65. The study was led by Assistant Professor Samitinjaya Dhakal and is published in the journal Nutrients.
The research team studied 72 people, all aged 65 and older, living in the Brookings, South Dakota area. They looked at what the participants ate, how healthy their diets were, and how well they performed on thinking and memory tests.
The results showed that people who ate more fiber, healthy unsaturated fats, and nutrients like vitamins A and E, magnesium, and potassium had better memory and overall brain function. These nutrients are found in many fruits, vegetables, whole grains, nuts, seeds, and healthy oils like olive oil.
Another group of helpful nutrients identified in the study were carotenoids. These are natural compounds that give fruits and vegetables like carrots, tomatoes, and leafy greens their bright colors. Carotenoids were linked to stronger thinking skills and better brain performance.
However, the study also found that most of the participants were not getting enough of these important nutrients. Many lacked enough vitamins, fiber, calcium, potassium, and other key elements in their diets.
The researchers also found that diets high in refined grains—such as white bread, some cereals, pasta, and crackers—were linked to lower cognitive function and weaker memory.
Dr. Dhakal explained that the rising number of people with memory-related diseases is a growing public health concern, especially as the population continues to age. Since there are only limited ways to treat cognitive decline, preventing it through diet and lifestyle may offer the best hope.
One way fiber may help is through a process in the body where it is fermented into short-chain fatty acids. These substances can help reduce inflammation and support brain cell growth. Lowering inflammation is important because it is one of the main causes of cognitive decline in older adults.
While the study had a small number of participants and used self-reported diet information, the findings still support what other research has suggested. Nutrients like fiber, carotenoids, and healthy fats are believed to help keep the brain healthy through known biological processes.
Dhakal believes that the next step is to go beyond identifying these helpful foods. The real challenge now is helping older adults make dietary changes in their daily lives. That could include personalized nutrition advice, better meal planning, and educational programs that show how to eat for brain health.
Looking forward, Dhakal and his team plan to do more research, including long-term studies. These future studies will explore whether changing a person’s diet over time can slow down memory loss and help older people keep their brains sharp as they age.
In short, eating a diet rich in fiber, colorful vegetables, and key vitamins may do more than keep the body healthy—it might also help keep the mind strong for years to come.
If you care about nutrition, please read studies about a breakfast linked to better blood vessel health, and drinking too much coffee could harm people with high blood pressure.
For more information about health, please see recent studies about unhealthy habits that may increase high blood pressure risk, and results showing plant-based protein foods may help reverse diabetes.
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