The brain needs many nutrients for healthy functioning, including amino acids, B-complex vitamins, polyunsaturated fatty acids ω-3 and ω-6, monounsaturated fatty acids, choline, vitamins C and D, and minerals such as iron, zinc, magnesium and others.
Dietary sources include oily fish (sardines, salmon, shellfish, frigate tuna), flaxseed, hemp seed, chia seeds, pumpkin seeds, sunflower seeds, peanuts, walnuts, pistachios, almonds, olive oil and vegetables. They all support brain and cognitive health. Their fats will form part of the membranes of neurons. In addition, all whole dairy products, yoghurts, cheeses, kefir, etc. should be included.
The importance of carotenoids
Carotenoids figure prominently in the nutritional profile of delayed brain ageing. Foods rich in carotenoids include spinach, kale, corn, bell peppers (red, green or yellow), tomatoes, watermelon, grapefruit, melon, broccoli, carrots, persimmons and loquats.
Carotenoids have known benefits for cognitive and brain health, as shown by studies examining their effects on brain structure, brain function and memory. They accumulate in the retina of the eye and in the brain, and higher intakes increase their concentration in these tissues. They are known to benefit the brain through their antioxidant properties. The brain is particularly vulnerable to oxidative stress due to its high lipid concentrations and high energy requirements. 60. Many fat-soluble nutrients (carotenoids, vitamins A, E, K and fatty acids) are present in the brain and depend on dietary patterns and are associated with improved cognitive function.
Vitamin E and choline in cognitive health
Vitamin E and choline have been identified as important nutrients that promote cognitive health and delay brain ageing. Multiple studies have shown that high plasma vitamin E concentrations are associated with improved cognitive performance in healthy populations, ageing populations and patients with Alzheimer's disease.
The efficacy of vitamin E in mitigating cognitive decline is likely due to its antioxidant properties and its ability to aid in cognitive fatty acid transport . Vitamin E protects the integrity of cell membranes from oxidative stress and is found in olive oil, seeds and avocado. The structural role of these fatty acids counteracts inflammation, platelet aggregation, hypertension and hyperlipidaemia in the prevention of inflammatory diseases, and brings improvement in certain chronic diseases.
Choline benefits both executive function and memory. Excellent dietary sources of choline are animal proteins such as meat, poultry, fish and eggs, which contain three polyunsaturated acids essential for memory. This is due to their omega-3 fatty acid content, along with many other components and effects on the cardiovascular, inflammatory and immune systems. They are also beneficial for improving lipid profile, glycaemic profile and homocysteine. In addition, cruciferous vegetables and beans are also rich in choline.
It also has anti-arrhythmic properties by increasing the permeability of the heart cell membrane. However, carotenoids and the vitamins lutein, choline and vitamin E require regular consumption to maintain their beneficial effect.
Diet does not work without movement
Moderate and continuous physical activity, with muscular strength training. (especially arms and legs), improves functional quality and musculature, and provides a better, slower and healthier ageing.
All of the above foods together play a role in modulating the gut microbiota, as diet directly shapes the composition of the gut microbiota. Accumulating evidence supports the involvement of the gut-brain axis in cognitive function. The article has described a neuroprotective diet, which increases cognitive performance and prevents brain decline.
*José Antonio Rodríguez Piedrabuena is a specialist in Psychiatry and Psychoanalysis, and in management training, group and couple therapies..