Who does not enjoy staying young? Especially when you can do it with just tweaking your diet a little! A recent study published in Nature Publishing Group Aging, reveals that a nutrient-rich diet, similar to the Mediterranean style plays an important role in slowing brain aging.

The study used blood biomarker analysis, brain imaging and cognitive assessments to conclude that specific nutrients like fatty acids, antioxidants, carotenoids, vitamin E, and choline, are essential to support healthy brain function and delay cognitive decline.

How Was The Study Conducted?

This was a cross-sectional study which involved 100 adults between the ages of 65 and 75. The participants were healthy and showed no evidence of cognitive impairment and they underwent several tests, including MRIs, mental tests and blood work. The researchers studied 139 variables of brain health, including brain metabolism, function, and structure.

ALSO READ: Longevity Diets: What to Eat to Live Past 100

Nutrients The Protect The Brain

Fatty Acids: Vaccenic, gondoic, alpha-linolenic, eicosapentaenoic, eicosadienoic, and lignoceric acids, commonly found in plants, dairy, and oily fish, contribute to neuron maintenance.

Antioxidants and Carotenoids: Cis-lutein, trans-lutein, and zeaxanthin are essential for neutralizing free radicals and protecting the brain from oxidative stress.

Vitamin E: This antioxidant helps safeguard brain cells, with research suggesting its role in preventing dementias like Alzheimer's disease.

Choline: A vital nutrient for the neurotransmitter acetylcholine, which is important for memory and attention.

The Science Behind Mediterranean Diet and Brain Health

Experts affirm that these nutrients (mentioned above) are commonly found in the Mediterranean diet and are known for their neuroprotective properties. The Mediterranean diet has positive effects on brain, and there is enough evidence to prove that too. It is because the fatty acids maintain neurons, while the antioxidants combat oxidative stress, which then preserves brain function.

Choline, which is found in egg yolks are also essential for acetylcholine production, which supports cognitive functions such as memory and focus. There are certain nutrients which one can find in egg yolks that reduce oxidative stress and inflammation. Further, they also support cell membrane integrity and improve brain blood flow, which in turn enhances neuroplasticity. These are all crucial for healthy aging.

ALSO READ: What Is The Green Mediterranean Diet?

There are also additional benefits too, for instance, omega-3 fatty acids also reduce heart disease risks, whereas antioxidants like vitamin C and E also boost immune system. The Mediterranean diet in all, also manages arthritis and metabolic syndrome.

Ingredients You Can In Your Diet To Boost Brain Health

Fatty Fish: These include Salmon, mackerel, sardines, and trout are rich in omega-3s.

Leafy Greens: These include spinach, kale, broccoli. These are packed with carotenoids like lutein and zeaxanthin.

Nuts and Seeds: They are rich in alpha-linolenic acid (ALA) and vitamin E. You can include almonds, sunflower seeds, and flaxseeds in your diet.

Eggs and Liver: They are a great source of choline, which can be helpful for brain function.

Colorful vegetables and fruits: Peppers, tomatoes, and oranges are rich in anti-oxidants and vitamin C.

Every parent wants their child to stay healthy and active. But we all know how often children fall sick with colds, cough, or infections—especially in the early years. This happens because a child’s immune system is still developing.

The good news is that food plays a powerful role in building immunity. The right nutrition helps the body fight infections better and recover faster. Instead of focusing on “magic foods,” it’s more important to create a balanced and healthy eating pattern every day.

Let’s look at simple, everyday foods that can help strengthen your child’s immunity.

1. Give a Daily Vitamin C Boost with Fruits

One of the easiest ways to support your child’s immunity is through fruits rich in vitamin C. This vitamin helps the body produce infection-fighting cells.

Include fruits like:

• Orange
• Sweet lime (musambi)
• Guava
• Strawberries
• Amla

Amla is a great option—it’s small but packed with nutrients. You can give it in juice, chutney, or powder form.

Try to give at least one seasonal fruit daily—it’s a simple habit with big benefits.

2. Add Colorful Vegetables to Every Meal

Children may not always love vegetables, but they are essential for strong immunity. Different colors mean different nutrients, so try to make meals colorful.

Best options include:

• Carrot (good for eyes and immunity)
• Spinach and greens (rich in iron)
• Broccoli
• Pumpkin

A simple trick: Add vegetables to dishes your child already likes—parathas, dosa batter, pulao, or soups.

3. Don’t Miss Protein – It Builds Immunity

Protein helps the body build antibodies that fight infections. Growing children need good-quality protein every day.

Easy sources:

• Eggs
• Milk, curd, paneer
• Dal, chana, rajma
• Nuts and seeds

Even a simple meal like dal + rice + curd is a great immunity-supporting combination.

4. Include Iron and Zinc for Strong Defense

These two nutrients are often overlooked but are very important for immunity.

For zinc:

• Almonds, walnuts
• Pumpkin seeds
• Whole grains

• Green leafy vegetables
• Dates and jaggery
• Lentils

Children with low iron levels tend to fall sick more often. So, including these foods regularly really helps.

5. Take Care of Gut Health

You might be surprised, but a big part of immunity starts in the gut. A healthy digestive system helps the body absorb nutrients better and fight infections.

Add gut-friendly foods like:

• Curd and buttermilk
• Fruits and vegetables (fiber-rich)
• Whole grains

A bowl of curd daily is one of the simplest ways to support digestion and immunity.

6. Don’t Fear Healthy Fats

Healthy fats are important for energy, brain development, and immunity.

Include:

• Nuts and seeds
• Ghee (in small amounts)
• Traditional cooking oils like groundnut or mustard oil

Just a small amount of good fat in meals can make a big difference.

7. Keep Your Child Well Hydrated

Water is equally important for keeping the body functioning well.

Encourage your child to have:

• Plenty of water
• Homemade soups
• Coconut water
• Fresh juices (occasionally, without added sugar)

8. Use Simple Indian Immunity Boosters

Our traditional kitchen already has many natural immunity supporters.

You can include:

• Turmeric (in milk or cooking)
• Ginger and garlic
• Tulsi

These don’t need to be given separately—just use them in daily cooking.

Simple Tips for Parents

• Focus on balanced meals, not just one “superfood”
• Limit junk food and packaged snacks.
• Offer seasonal fruits and fresh meals.
• Maintain regular meal timings.
• Encourage good sleep and outdoor play.

Final Takeaway

There is no single food that can magically boost immunity overnight. What really matters is consistency—providing a variety of healthy foods every day.

A child who eats well, sleeps well, and stays active naturally develops stronger immunity over time.

As parents, your role is to:

• Offer healthy choices
• Make food enjoyable
• Be patient with eating habits.
• Remember, small daily changes can build lifelong health. A well-nourished child is not only protected from frequent illness but also grows into a stronger, healthier adult.

High-protein diets have become increasingly popular among fitness enthusiasts and health-conscious masses.

However, a new scientific review suggests that many adults, particularly those who are sedentary, maybe consuming more protein than they actually need.

The study also shows that eating less protein rather than more may support healthier ageing by improving metabolism and reducing age-related biological changes.

Are Low Protein Diets The Key To Live Longer?

The review, published by Cell Press, studied data from more than 350 studies investigating how dietary protein affects ageing and metabolic health.

Researchers concluded that reducing overall protein intake, or restricting certain amino acids like methionine, isoleucine, and valine, activates biological pathways linked to better metabolic function, cellular maintenance, and lower inflammation.

According to the researchers, several of these benefits appear to be driven by fibroblast growth factor 21 (FGF21), a hormone that rises when protein intake falls.

Higher FGF21 levels have been associated with better insulin sensitivity, better blood sugar regulation, increased energy expenditure, and healthier ageing in experimental models.

Lead author Dr Dudley Lamming, professor at the University of Wisconsin-Madison, said the growing popularity of protein-enriched foods may not benefit everyone.

"Our review suggests that reducing protein intake, rather than calories, may provide many of the same metabolic benefits while being easier for people to follow," the research team noted, adding that protein recommendations may need to be tailored according to an individual's age and physical activity rather than using a one-size-fits-all approach.

Also read: Do Most Adults Eat More Protein Than They Need? New Review Challenges The 'High-Protein' Trend

Excessively High-Protein Diets May Increase Metabolic Burden

HealthandMe spoke to Dr. Mukesh Thakur, Director - Internal Medicine, Acute Medicine & Clinical Transformation, Sir H. N. Reliance Foundation Hospital, to find out who should and should not cut back on protein to improve longevity.

The doctor says that protein is essential for maintaining muscle mass, supporting immune function, and promoting overall health.

Dr Thakur says, "The optimal amount of protein varies depending on factors such as age, overall health status, and, most importantly, an individual's level of physical activity. For people who are largely sedentary, consuming very high amounts of protein may not offer additional health benefits."

He added that if the excess protein consumed is not utilized to build or maintain muscle through regular physical activity, it may contribute to excess calorie intake and increase metabolic stress.

He also explains, "Emerging research also suggests that chronically high protein intake, particularly from animal sources, may overstimulate biological pathways such as IGF-1 and mTOR, which have been linked to accelerated ageing in experimental studies."

To sum up, for individuals with obesity or diabetes, excessively high-protein diets can be particularly concerning, as they may increase the metabolic burden and are not necessarily associated with better health outcomes.

Conclusion

The researchers caution that the findings should not be interpreted as a recommendation for everyone to reduce protein intake.

While sedentary adults consuming excessive protein may benefit from moderation, adequate protein remains essential for older adults, athletes, pregnant women, children, and people recovering from illness or surgery to maintain muscle mass and overall health.

Today, protein has found its way into everything from coffee and cereal to chips and even water. But a new scientific review suggests that for many adults, especially those who are not physically active, consuming more protein than needed may offer little benefit and could even have pose unintended health consequences.

Published in Cell Press Blue, the review analyzed more than 350 studies on restriction of protein, aging, metabolism, and longevity across humans and animal models.

Researchers concluded that while protein remains essential in one's diet, most sedentary adults are likely consuming more than they need. It also found that bringing down excess protein intake may support healthier aging.

“It’s absolutely crystal clear that there are benefits of protein to muscle growth and exercise response of active individuals,” said Dr. Dudley Lamming, aging researcher at the University of Wisconsin-Madison and the review’s corresponding author.

“But because most people are relatively sedentary, many people are likely consuming more protein than they actually need, which probably has negative health consequences,” he added.

Can Eating Less Protein Help?

The researchers explain that eating less protein appears to activate several biological pathways that are associated to healthy aging.

One key player is fibroblast growth factor 21 (FGF21), a hormone that rises when protein intake is reduced.

Higher FGF21 levels have been associated with increased energy expenditure, better blood sugar control, lower inflammation, and healthier metabolism. Animal studies have also linked elevated FGF21 to longer lifespan.

The review also highlights specific amino acids, including methionine, isoleucine, and valine, which may influence aging-related processes when consumed in excess. Restricting these amino acids appears to alleviate cellular stress and improve metabolic health in experimental studies.

Also read: No Junk Food Near Schools! Maharashtra FDA Bans Sale Of Foods & Drinks High In Fat, Salt & Sugar

Researchers caution that the findings do not mean everyone should start eating a low-protein diet.

Protein requirements vary depending on age, activity level, health status, and life stage. Athletes, pregnant women, people recovering from illness or surgery, and many older adults often require more protein for muscle maintenance and recovery.

“Recent recommendations have encouraged people to eat more protein, but they’ve also encouraged people to exercise more,” Lamming said. “We probably need to personalize protein recommendations based not just on age, but also on how physically active people are.”

How Much Protein Do Adults Actually Need?

For healthy adults, the recommended dietary allowance is 0.8 grams of protein per kilogram of body weight daily. Although individual needs increase with regular exercise, aging, pregnancy, or certain medical conditions.

Many adults already exceed these recommendations through regular meals alone, even before adding protein supplements.

The researchers acknowledge that much of the evidence comes from animal studies, and long-term human trials are still limited. They say future research should determine exactly who benefits from lower protein intake and who needs more.

As protein-fortified products continue to flood supermarket shelves, the researchers argue that dietary advice should become more personalized rather than assuming higher protein intake benefits everyone.