The research has been carried out by the Biomarkers and Nutritional Food Metabolomics Research Group of the Faculty of Pharmacy and Food Sciences of the University of Barcelona (UB) and the CIBER on Fragility and Healthy Aging (CIBERFES). In their findings, the study authors report that there is a protective association between metabolites derived from polyphenol rich foods (such as apples, green tea, blueberries, oranges, and pomegranates), cocoa, coffee, mushrooms, and red wine, and cognitive decline in the elderly. The research was carried out over 12 years with the participation of 842 people over the age of 65 in the Bordeaux and Dijon regions of France.
“A higher intake of fruits, vegetables, and plant-based foods provides polyphenols and other bioactive compounds that could help reduce the risk of cognitive decline due to aging,” says the study’s principal investigator, Cristina Andres-Lacueva, professor at the Faculty of Pharmacy and Food Sciences and head of the Research Group on Biomarkers and Nutritional Metabolomics of Food at the UB.
While the association between eat plant-based foods for brain health and cognitive functioning is not necessarily new, this study is considered a more reliable means of measurement, so the findings are significant. “This study used metabolomics as a measurement tool, which is unique among research related to cognitive decline,” explains the health coach and personal trainer. Aimee Nicotera, MS, RD. “So instead of relying on food diaries or other [less scientific] As a means of quantifying nutritional intake, blood serum small molecule metabolic products were identified as markers and subsequently measured.”
Nicotera goes on to point out that the study included a large sample size and was designed using two sets of nested case-control samples. “This means that instead of just following a group of people and collecting data, researchers have healthy controls for each case. This type of design is considered valid and efficient for diagnostic studies”.
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That said, Nicotera points out that while coffee metabolites were looked at, excessive amounts of caffeine were not examined. “As we apply science, we must be careful not to go to extremes. Furthermore, while alcohol metabolites were associated with less cognitive impairment, Excessive alcohol consumption is associated with a higher incidence of cognitive impairment,” she says. It’s also important to note, according to Nicotera, that stress, environmental factors, genetics and the presence of other diseases can also contribute to cognitive decline. “While consuming more of the suggested healthy components and less than reported unhealthy components may be beneficial, it does not guarantee total prevention of cognitive decline,” he says.
But what is so special about the specific plant-based foods for brain health that the study highlighted? Let’s take a closer look.
The 5 best plant-based foods for brain health as you age, according to new research
1. cocoa
“Cocoa provides antioxidants that counteract cell damage”, says the nutrition expert. jamie feit, MS, RD, expert in tests.com. Note, however, that the study looked at cocoa:no chocolate. “Chocolate comes with extra sugar and extra calories; opt for pure cocoa and add it to your morning oatmeal or smoothie, or blend it with avocado and eat it as a mousse,” recommends Nicotera.
2. Coffee
“Coffee is known to boost memory and lower the risk of developing Alzheimer’s disease,” says Feit. “This was well evidenced and explained in a study at Harvard.” Nicotera cautions, however, that the recommendation for coffee intake is three to five cups a day with a maximum of 400 mg of caffeine. An eight-ounce cup of coffee offers approximately 100 mg of caffeine.
3. Mushrooms
“Mushrooms are known to decrease inflammation. and to increase vitamin D, both of which help strengthen the immune system,” says Feit. “It’s best to eat a variety of mushrooms, as each type has different protective properties.”
4. Red Wine
Malbec, Petite Sirah, St. Laurent and Pinot Noir have the highest resveratrol content, according to Nicotera. “The recommended amount of wine is one glass a day for women and two glasses a day for men. This recommendation is based on the idea that, while wine offers some health benefits, in excess, can be harmful. The suggested intake of resveratrol supplements is debated, especially as bioavailability is questionable and cannot be directly equated with glasses of wine.”
5. Foods rich in polyphenols
Polyphenols are natural compounds found in plants. They are high in antioxidants and provide a variety of health benefits. “Research points to the recommendation to consume more than 650 mg per day of foods rich in polyphenols. For example, 1,000 mg of polyphenols a day is equivalent to 12 cups of cauliflower, one and a half cups of blueberries, two and a quarter cups of strawberries, or five and a half cups of broccoli,” says Nicotera.
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