A fiber-rich and vitamin-packed diet improves memory and thinking.
Scientists have found that a diet high in fiber and certain micronutrients is associated with healthier brain aging in people over 65 years old. This conclusion was reached by researchers from the University of South Dakota, who analyzed the diets and cognitive performance of older adults. The results of the study were published in the journal Nutrients.
The study involved 72 participants aged 65 and older. The analysis showed that better memory and thinking scores were characteristic of those whose diets contained more fiber, unsaturated fats, as well as vitamins A and E, magnesium, and potassium. A positive correlation with cognitive functions was also demonstrated by carotenoids — pigments that give bright colors to vegetables and fruits.
At the same time, the scientists identified a pronounced "nutritional deficiency": most participants were not getting enough important nutrients for their age, including fiber, potassium, calcium, and several vitamins. Moreover, high consumption of refined grain products — such as white bread, pasta, and certain types of cereals — was associated with worse memory and thinking scores.
The authors note that although the study is observational and based on self-reports, its results align well with known biological mechanisms. In particular, fiber promotes the formation of short-chain fatty acids that reduce inflammation and support neuron health.
