A recent study suggests that a diet that reduces iron accumulation in the brain may help slow down the brain’s aging process.
Brian Gold’s research team at the University of Kentucky announced these findings, which will be published in the January 2025 issue of the international journal Neurobiology of Aging. According to the study, the aging brain tends to accumulate iron, particularly non-heme iron, that does not bind to proteins, which poses a problem. This type of iron increases oxidative stress, leading to cognitive decline.
The study involved 72 adults aged 60 to 86. The research team measured brain iron levels using MRI scans and reassessed the participants three years later. Cognitive tests were conducted to evaluate memory and executive function, while dietary information was collected over a month.
The analysis revealed that over three years, all participants showed iron accumulation in the brain’s cortical and subcortical regions. Those with higher levels of iron accumulation experienced more significant cognitive decline. However, participants who consumed antioxidant-rich foods, including vitamins, iron-regulating nutrients, and polyunsaturated fatty acids, exhibited lower brain iron accumulation and better cognitive function.
Antioxidants are substances that reduce oxidative stress in the body. They include vitamins and iron-regulating nutrients, which bind to iron in the body and prevent excessive accumulation. Foods rich in antioxidants include green tea, nuts, onions, coffee, oranges, broccoli, and tomatoes. Polyunsaturated fatty acids, such as omega-3 and omega-6, are found in olive and grapeseed oil.
The research team emphasized the importance of understanding how lifestyle factors, such as diet, influence cognitive decline as we age. They stated, “This study has identified ways to promote healthy eating habits.” The team also recommended practicing the DASH diet to increase the intake of nutrients that help reduce iron accumulation in the brain.
The DASH diet encourages the consumption of whole grains, low-fat proteins, dairy, vegetables, fruits, and nuts while reducing the intake of saturated fats, salt, and sugar. It is particularly recommended for individuals with high blood pressure and metabolic syndrome.
The American Heart Association (AHA) has recognized the DASH diet as highly effective for controlling cholesterol levels, reducing the risk of cardiovascular disease, and maintaining normal blood pressure.
When following the DASH diet, it is advisable to choose whole-grain rice and bread over white rice and to include fresh vegetables (at least two or three varieties) alongside protein-rich side dishes such as tofu and eggs in each meal. Snacking on small amounts of unsalted nuts is also recommended to maintain a balanced diet.
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