Research Reveals the Clear Tie Between Fruits and Vegetables and Brain Health

The brain is a complex organ, serving as the major conductor of the human body’s symphony. Decision-making, motor function, emotions and sensations, speech and language, regulation of organ function, automatic behavior – these are just a few of the brain’s jobs, big jobs, that can set the stage for what a long and healthy life looks like. 

But too often, as we age, we become more susceptible to brain health issues that can come in the form of devastating conditions, such as Alzheimer’s and Parkinson’s disease. However, intensive research has shown that strong brain health – especially in the face of these serious neurological conditions – has a clear tie to a person’s diet. It’s very possible that fruits and vegetables, among other nutrient-rich items, may be what we need to move the needle towards better brain health. The following recent research provides insight into what we’ve learned. 

Review of Cognition and Nutritional Choices

The Gerontological Society of America published a piece titled “Insights & Implications in Gerontology: The Vital Role of Nutrition in Brain Health” that dives deep into how vitamins and minerals in nutrition play a substantial role in brain function, specifically around cognition/cognitive impairment, in older adults.1

The publication went in-depth around the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay (MIND) diet, focused on the consumption of vegetables (most notably green leafy vegetables), nuts, berries, beans, whole grains, fish, poultry, and extra virgin olive oil. The diet also includes reducing the intake of red and processed meats, butter and margarine, cheese, sweets, and fried foods. Ultimately, the publication showed that those who engaged in the MIND diet are considered 7.5 years younger when looking at their cognitive capabilities. 

Exploration of Memory and Attention

A study from the National Library of Medicine provided interesting insight into how the intake of fruits and vegetables have a positive impact on memory and attention, based on a strategic review of randomized controlled trials.2

The study was built around 493 participants, including adults and children, for the duration of 10-12 weeks. It was initially founded on the identification of 70 articles identified within databases, with 13 of them meeting the required inclusion criteria. At the close of the study, the results show that consumption of fruits and vegetables improved memory and attention: Children showed marked improvement from the intake of blueberries, and while older participants needed a larger intake of fruits and vegetables, they actually showed a significant improvement as compared to younger participants. The study concluded that fruits and vegetables truly had a positive effect on memory.

Examination of a Balanced Diet and Brain Health

The University of Warwick explored the link between eating a healthy, balanced diet and strong brain health, specifically cognition and mental health, designed to show the true impact of our dietary choices.3

Per ScienceDaily, a total of 181,900 individuals from UK Biobank participated in the study, undergoing an analysis against a wide range of physical factors (such as cognitive function, biomarkers, and brain imaging). An online questionnaire was given to each participant from the large sample to determine their food preferences, which were then grouped into categories. Machine learning was then utilized to help in the analysis of the data collected. Based on the findings, it was concluded that a balanced diet could in fact be associated with better mental health and superior cognitive functions than those who embraced a less balanced diet.4

Research Does Not End Here

As more research continues to be conducted and more findings are brought to light, we anticipate that a continued partnership between the nutrition community and the neurology community will further indicate that fruits and vegetables (among other nutrient-rich items) can transform brain health. We are inspired and hopeful for the future, that individuals of all ages can avoid serious neurological conditions, as well as improve the quality of life for many. 

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References

1. Better Nutrition Can Lead to Better Brain Health, GSA Publication Shows. Gerontological Society of American website. https://www.geron.org/News-Events/GSA-News/Press-Room/Press-Releases/better-nutrition-can-lead-to-better-brain-health-gsa-publication-shows April 3, 2024. 
2. Effects of fruit and vegetable intake on memory and attention: a systematic review of randomized controlled trials. National Library of Medicine website. https://pmc.ncbi.nlm.nih.gov/articles/PMC11157787/#:~:text=There%20were%20493%20participants%20in,recall%20after%20supplementation%20with%20blueberries June 7, 2024.
3. New research shows ‘profound’ link between dietary choices and brain health. ScienceDaily website. https://www.sciencedaily.com/releases/2024/04/240424111638.htm April 24, 2024.
4. New research shows ‘profound’ link between dietary choices and brain health. ScienceDaily website. https://www.sciencedaily.com/releases/2024/04/240424111638.htm April 24, 2024.