Many of us pay close attention to the nutrients in the food we eat before deciding on our meal options. We know that we need a certain amount of iron, protein, calcium, and vitamin C as we age. But most of us don’t realize how much the foods we eat can impact our brain health, and that they may be the key to our body’s defense against Alzheimer’s disease.
A recent study, published in the Journal of Alzheimer’s Disease by Virginia Tech Carilion School of Medicine professor C. Kathleen Dorey and her team of researchers, adds potentially important new information about the power of diet in promoting overall well-being. This study looked into how certain nutrients, such as xanthophylls, retinol, lycopene, and tocopherols, are much lower in the brains of people with Alzheimer’s compared to those without it. These findings are important because they show that our diet, especially fruits and vegetables rich in these nutrients, might support brain health.
Findings from Study Compared Affected and Unaffected Brains
Scientists studied the brains of 31 donors with an average age of 75 at the time of death. Most, but not all, had died with Alzheimer’s disease. Compared with the unaffected brains, the brains of those with the disease had around half the level of certain vitamins and minerals that are critical to the body’s function, yet only needed in small amounts. Here’s some more information on the vitamins and minerals found in the study that are potentially crucial to brain health:
- Lycopene helps to protect cells from damage. Lycopene is responsible for the red hue in some fruits and vegetables, including tomatoes, watermelon, red oranges, pink grapefruits, apricots, and guavas.
- Retinol is a form of Vitamin A that helps you see in dim lighting, keeps skin healthy, and helps the immune system work properly. It can be found in foods such as cheese, eggs, oily fish, milk, yogurt, and liver.
- Indirect sources include yellow, red, and green leafy vegetables such as spinach, carrots, sweet potatoes, and red peppers, as well as yellow fruits such as mangos, papaya, and apricots.
- Lutein is thought to protect eye tissue from sun damage. You can find it in foods such as egg yolks, spinach, kale, corn, orange peppers, kiwis, grapes, zucchinis, and squash.
- Vitamin E improves immune function, and can prevent clots from forming in the arteries of the heart. It can be found in plant-based oils, nuts, seeds, fruits, and vegetables like sunflower oil, soybean oil, almonds, peanuts, spinach, pumpkin, red bell peppers, asparagus, mangoes, and avocados.
- Zeaxanthin is also known to protect eye tissues from the sun. It’s found in eggs, oranges, grapes, corn, goji berries, mango, and orange peppers.
All five of the micronutrients listed above are antioxidants, substances that may prevent or delay some cell damage. Lutein and zeaxanthin commonly occur together in foods. They are found in dark leafy greens such as kale, spinach and chard, peas, Brussels sprouts, broccoli, asparagus and lettuce. These two nutrients also form the basis of eye-strengthening supplements taken by millions of people to improve vision. These potent antioxidants belong to a group called carotenoids, which are nutrient-rich pigments found in fruits and vegetables.
According to the study, too much stress in the brain can lead to challenges, and these nutrients may help manage that stress. By eating more fruits and vegetables, we’re not just enjoying their taste; we’re also helping our brains stay healthy, possibly supporting our memories and brain functions as we age.
Taking Supplements May Not Be Enough
Researchers pointed out that over-the-counter antioxidants, and other dietary supplements, are not known to be as effective as eating fruits and vegetables. The preparations, including the dose, of such supplements can vary from batch to batch, as well as from company to company. This inconsistency makes studies more difficult and is probably an important factor explaining the mixed findings. In addition, some of those compounds have been found to contain toxic impurities. Nutrition experts point out that unlike supplements, fruits and vegetables contain a rich and varied blend of antioxidants and other healthful compounds. Numerous studies suggest that eating a varied diet containing a bounty of colorful and heart-healthy foods may help to preserve brain health.
“This study, for the first time, demonstrates deficits in important dietary antioxidants in Alzheimer’s brains,” Dorey said in a news release about the study. “Other large studies have found that the risk of developing Alzheimer’s disease was ‘significantly lower’ in those who ate diets rich in carotenoids, or who had high levels of lutein and zeaxanthin in their blood or retina,” Dorey said.
How Antioxidants Play a Role in Alzheimer’s Disease
According to Dorey, “When it comes to Alzheimer’s disease, multiple factors play into the disease process, including mitochondrial dysfunction, inflammation, and oxidative damage. Because antioxidants reduce this type of damage, a deficiency can make the brain frailer and thinking more challenging, and can contribute to the development of Alzheimer’s disease.”
- Researchers have found that people with the highest levels of antioxidants such as lutein, zeaxanthin and beta-cryptoxanthin in their blood are at the lowest risk of developing dementia many years later. The higher the levels of these antioxidants, the lower the dementia risk.
- Researchers have also considered other risk factors for Alzheimer’s disease, such as lack of physical activity and limited formal education. These factors also affect dementia risk.
- When it comes to diet, multiple studies have also found that the MIND diet (Mediterranean/Dietary Approaches to Stop Hypertension Diet Intervention for Neurodegenerative Delay) also emphasizes the consumption of antioxidant-rich fruits, vegetables, legumes, nuts, and fish, with very little meat, dairy, and sweets. Therefore, those who follow it have also been found to have a lower risk of developing Alzheimer’s disease, better cognitive function prior to death, and fewer signs of Alzheimer’s disease in those who did develop the condition.
“We believe eating carotenoid-rich diets will help keep brains in top condition at all ages,” according to Dorey.
Remember, whether you are considering adding certain nutrients to your diet, committing to a MIND diet, or any new diet at all, be sure to follow the direction of a healthcare provider who has experience with these dietary interventions.
Medicaid Asset Protection for Alzheimer’s or Other Forms of Dementia
Do you have a loved one who is suffering from Alzheimer’s or another form of dementia? Persons with dementia and their families face special legal and financial needs. At the Farr Law Firm, we are dedicated to easing the financial and emotional burden on those suffering from dementia and their loved ones. We help protect the family’s hard-earned assets while maintaining your loved one’s comfort, dignity, and quality of life by ensuring eligibility for critical government benefits such as Medicaid and Veterans Aid and Attendance. Please call us when you are ready to make an appointment:
Fairfax Alzheimer’s Planning: 703-691-1888
Fredericksburg Medicaid Asset Protection: 540-479-1435
Annapolis Elder Law: 410-372-4444
Rockville Elder Care: 301-519-8041
DC Estate Planning: 202-587-2797
About Evan H Farr, CELA, CAP
