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.

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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.

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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.

The West Bengal government’s recent move to substitute eggs with soybean, paneer, and other vegetarian sources in Kolkata’s midday meal scheme has been met with mixed responses. Amid concern for protein deficiency in children, we took a deeper look into the eggs vs soybean debate.

Eggs Vs Soya: Which Is Better?

After the International Society for Krishna Consciousness (ISKCON) took over midday meal duties in Kolkata, it switched to an all-vegetarian diet that entailed removing eggs. The move sparked a debate about the efficacy of vegetarian sources of protein, especially plant-based ones like soybean.

Experts believe that it's not a matter of one food vs the other but understanding the distinct nutritional benefits of each.

HealthandMe spoke to Dr. Aaryin Memon, Clinical Nutritionist, Bhailal General Amin Hospital, Vadodara, about the impact of relying on soybean for protein instead of eggs.

Dr Memon says that protein is one of the key nutrients during childhood and plays a role in the growth, development of muscles, immunity, and brain function. She says that eggs and soybeans are both good sources of protein, but they have different nutritional profiles and impact on the body.

As we have always been told that eggs are the gold standard when it comes to protein for the following reasons:

• Eggs contain all nine essential amino acids in highly available forms.

• Eggs are packed with vitamin B12 and vitamin D.

• Eggs also contain choline, selenium, and healthy fats.

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Additionally, eggs are important for growing children as they contribute significantly in all-round development.

The expert says, “They contain a great amount of choline, which is essential for brain development, memory, and learning.”

When it comes to vegetarian sources of protein that match the nutritional value of eggs, soybeans are one of the top on the list. It is an excellent source of protein, dietary fibre, iron, calcium, magnesium, and beneficial plant compounds including isoflavones.

Soya can also help satisfy children's nutritional requirements and is a recommended vegetarian source of protein, according to nutritionists. It is also inexpensive, readily available, and appropriate for egg-free children's diets due to dietary, religious, or cultural preferences.

But the nutritionist points out that there are differences in their nutritional profiles.

Dr Memon says, “Soybean is a good source of protein, but plant protein is less bioavailable than animal protein. Certain nutrients like vitamin B12 are not found in plant-based protein sources. Additionally, the iron found in soya does not get absorbed in the body as well as iron from animals.”

Soybeans’ comparatively weaker nutritional profile is the reason why vegetarians have to rely on a diverse range of high protein foods like pulses, dairy products, legumes, nuts and seeds, as well as foods rich in vitamin C to support iron absorption, like fruit and vegetables.

This brings us to the conclusion that school meal programmes should embrace an 'either-or' option and include eggs and well-planned vegetarian options where possible. This enables children to have the right kind of nutrition and takes into account differences in their diets.

Heartburn and bloating are common indicators of indigestion. According to the US National Institute of Health, more than one billion people worldwide suffer from heartburn and related acid reflux, while nearly 18 per cent of the global population suffers from chronic bloating weekly.

Spicy foods are commonly blamed for heartburn and bloating; however, Dr Saurabh Sethi, a Harvard-trained gastroenterologist, has debunked this myth by claiming five recurring habits that he has seen common amongst such patients in his vast years of experience.

Addressing these underlying issues may help improve symptoms before turning to additional medications, he said, in an Instagram Post.

• Not enough fiber in the diet

Topping the list is a problem that affects a large portion of adults: inadequate fiber intake.

Fiber plays a critical role in maintaining a healthy gut microbiome and supporting regular digestion.

”A fiber-depleted gut feeds the wrong microbes, leading to excess gas and bloating,” Dr. Sethi said. The daily fiber intake target for an adult should be between 25 and 38 grams, which most adults fail to meet.

• Chronic stress

The connection between mental health and digestive health is stronger than many people realize.

The gastroenterologist stated that the gut-brain axis, the communication network linking the digestive system and the brain, is real, and stress can alter gut motility, increase symptom perception, and worsen both bloating and reflux.

• Wrong use of Peppermint

Peppermint tea is a naturally caffeine-free herbal infusion made from leaves of the peppermint plant, widely enjoyed to soothe digestion and reduce bloating.

However, it can cause the opposite of treating bloating by relaxing the lower esophageal sphincter and worsen heartburn.

“You may be treating one symptom while triggering another,” said the specialist, who has performed over 1000 endoscopies.

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• Lying down after the meals

Another common habit among patients with chronic heartburn is lying down shortly after meals.

The doctor explained that gravity is the best antacid, and lying down within 2 to 3 hours of eating can cause heavy acid reflux. Dr. Sethi claims that he sees this pattern in chronic heartburn patients every week.

• Eating too fast

Many people rush through meals without realizing the impact it can have on digestion. One of the biggest contributors to bloating is swallowed air, which increases significantly when people eat too quickly.

"Your stomach isn't a trash compactor," said the gastroenterologist. He also talked about how fast eaters swallow significantly more air than slow eaters.

Dr Sethi said that for people struggling with chronic heartburn and bloating, the solution may not always involve eliminating spicy foods or adding another medication.

From the United States to India, the problem of food-borne diseases is constantly on the rise. The Morbidity and Mortality Weekly Report found that 402 US foodborne disease outbreaks were caused by marine toxins in fish and shellfish over the last 23 years, and the researchers also revealed that foodborne diseases caused 1,280 illnesses, 96 hospitalizations, and one death.

The research team from the Centers for Disease Control and Prevention (CDC) and the Oak Ridge Institute for Science and Education parsed data from the CDC’s Foodborne Disease Outbreak Surveillance System (FDOSS) from 2011 to 2023. The data have been provided voluntarily by the local state and health authorities to FDOSS through the CDC’s National Outbreak Reporting System since 2009.

Improper storage of fish at uncontrolled temperatures can lead to the formation of histamine, a compound that may trigger allergic reactions in people. It can also promote the production of scombroid toxins by bacteria that contain the highly active enzyme histidine carboxylase. In addition, other marine toxins may originate from algae and accumulate in fish and shellfish through the food chain, occur naturally in certain fish species, or arise from as-yet unidentified sources.

The authors of the study said that marine toxins cause most of the noninfectious outbreaks reported to FDOSS each year. They also wrote, “Marine toxins that cause foodborne illness are tasteless, odorless, resistant to cooking or freezing, and can produce a complex variety of gastrointestinal, neurologic, and neuropsychologic symptoms.” Then added, “Among persons with severe illness resulting from ingestion of marine toxins, cardiovascular and respiratory manifestations can result in hospitalization and death.”

FSSAI Introduces Stricter Quality Checks For Seafood

The contamination through seafood has also compelled the Food Safety and Standards Authority of India (FSSAI) to bring forth a stricter quality check for them. Recently, India’s food regulator has introduced new safety standards across a wide range of foods, and one of them was seafood, such as prawns.

The draft regulations by the Food Safety and Standards Authority of India (FSSAI) cover heavy metals, toxins, antibiotic residues, and quality standards for both commonly used foods and emerging edible products, the Times of India reported. The new regulations are expected to come into force on December 1.

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Notably, the FSSAI's new safety standards will also apply to a wide range of foods, such as besan or gram flour, edible and cold-pressed seed oils.

In a separate draft notification, the FSSAI proposed quality and safety standards for lesser-used edible oils made from chilli, tomato, muskmelon, and okra seeds as demand rises for cold-pressed oils, seed-based snacks, and plant-based nutrition products.

The draft rules also cover edible seeds such as watermelon, cucumber, pumpkin, sunflower, sesame, and flaxseed sold in raw, roasted, or salted forms, requiring them to be clean and free from insects, fungus, and visible contamination before sale.