According to a study published in the December 28, issue of Neurology, people with diets high in vitamins and omega 3 fatty acids are less likely to have the brain shrinkage associated with Alzheimer’s disease.
People who ate diets high in omega 3 fatty acids and in vitamins B, C, D, E also had higher scores on mental thinking tests than people with diets low in those nutrients. Omega 3 fatty acids and vitamin D are primarily found in oily fish. The B vitamins and antioxidants C and E are primarily found in fruits and vegetables.
Conversely, the study showed that people with diets high in trans fats were more likely to have brain shrinkage and lower scores on the thinking and memory tests than people with diets low in trans fats. Trans fats are primarily found in packaged, fast, fried and frozen food, baked goods and margarine spreads.
The study included over 104 people, with very few risk factors for memory and thinking problems. Blood tests were used to determine the levels of various nutrients in the blood of each participant. Participants also took tests of their memory and thinking skills and underwent MRI scans to measure their brain volume.
The nutrient biomarkers in the blood accounted for a significant amount of the variation in both brain volume and thinking and memory scores. For the thinking and memory scores, the nutrient biomarkers accounted for 17% of the variation in the scores. Other factors such as age, number of years of education and high blood pressure accounted for 46% of the variation and, the nutrient biomarkers accounted for 37% of the variation seen in brain volume.
“These results need to be confirmed, but obviously it is very exciting to think that people could potentially stop their brains from shrinking and keep them sharp by adjusting their diet,” said study author Gene Bowman, ND, MPH, of Oregon Health & Science University.
Although the average age of study participants was 87, we’re going to start heeding this advice now. Salmon salad anyone?