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.

Indian food is loved across the world—and this cuisine is not just popular for its curries but also for its street food. From gol gappas to samosas to the Indian version of Chinese food, there is so much that the streets offer, and at low prices as well. Yet, the one concern that prevails in the case of street food is cleanliness. Hygiene is rarely maintained when it comes to street food, and during summer, when food can spoil within hours, street food becomes riskier to eat. That being said, an expert has shared insights on the risks of eating street food in summer.

What are the risks involved with eating street food in summer?

Dr Saswata Chatterjee, Gastroenterologist—CK Birla Hospitals, CMRI, in an interview with Health and Me, shared insights on the health risks of eating street food in summer. The expert said that your cravings could lead to food poisoning and even gastroenteritis.

"Food poisoning and acute gastroenteritis (also referred to as 'gastro') have both risen dramatically during the summer months. Many of these illnesses result from poor street food hygiene practices. The hot weather allows for the rapid multiplication of bacteria such as E. coli, Salmonella, and Staphylococcus when they are present in food that has been inadequately protected from contamination and/or hygienically prepared (i.e. raw vs. cooked)," Dr Chatterjee explained.

Why does street food spoil fast?

On the one hand, street food is prepared fresh for immediate consumption. However, sometimes a day's leftovers are carried forward to the next day. Due to extreme heat and inadequate equipment for refrigeration, your favourite street foods are likely to spoil faster than they usually do.

Street food is popular with the public but generally lacks adequate temperature control and sanitary conditions. For example, cut fruit, chutneys, dairy products, and used cooking oil that has been reheated and recycled carry a much higher risk during the heat of summer. In addition, the water used in ice, making pani puris, or any beverage can be a significant source of contamination.

What are the symptoms of gastroenteritis?

Patients usually present with symptoms including, but not limited to, vomiting, diarrhoea, abdominal cramps, fever, and dehydration. Although most patients recover quickly from mild gastroenteritis, in some individuals — especially children, older adults, and those with impaired immunity — complications may lead to severe dehydration or even death.

Staying safe this summer

To prevent illness, raising consumer awareness and providing education are critical. In most cases, it is preferable to eat food that has been prepared in a hygienic manner. Hot, freshly cooked foods are better than cold foods or food that has been left out for long periods of time. It is also wise to avoid eating raw or pre-cut foods from open markets.

If you are craving street food, try making it at home in a more hygienic and controlled manner. Use cleaner and healthier ingredients and enjoy right away. Avoid storing these foods, and if you do, try healthier practices such as refrigeration at a safe temperature in a dry environment.

Every morning across India, fresh fruit finds its way onto the table — mangoes in summer, bananas year-round, grapes, guavas, and more. It remains one of the simplest and most powerful habits for good health. But emerging research is prompting a more nuanced question: not whether we should eat fruit, but how that fruit is grown. Dr Arjun Shah, Consultant Neurologist/Neurophysician, Saifee Hospital, spoke about the risks involved with eating unwashed fruits.

Understanding the Concern: Pesticides and Brain Health

Parkinson's disease is a progressive neurological condition in which dopamine-producing nerve cells in the brain gradually degenerate. This leads to symptoms such as tremors, stiffness, and slowed movement. In India, an estimated 5.8 lakh people are living with the condition, a number expected to rise as the population ages. The causes of Parkinson’s are complex and multifactorial. Genetics, age, and environmental exposures all play a role. Among these, long-term exposure to certain pesticides has drawn increasing scientific attention.

The Chemicals in Question

A number of pesticides have been linked, with varying levels of evidence, to neurological damage and increased Parkinson’s risk in human and animal studies:

1. Paraquat – Strong evidence; still legal in India
2. Chlorpyrifos—Moderate evidence of neurological harm; banned in the EU and US, but used in India
3. Mancozeb / Maneb – Moderate evidence, especially in combination; widely used on fruits like grapes and apples
4. Endosulfan—Strong evidence; banned in India (2011), but residues persist in soil and food chains
5. DDT – Moderate evidence; still used in malaria control programmes
6. Rotenone – Strong evidence in animal models; limited use in India

The concern is not a single meal or occasional exposure. The real issue lies in low-dose, repeated exposure over years, which may quietly accumulate risk. Parkinson’s disease is not caused by one factor alone. Pesticide exposure is just one piece of a much larger puzzle. However, reducing unnecessary exposure is a sensible and low-risk step towards long-term health.

Which Fruits Carry More Residues?

Residue levels often depend on farming practices, but certain patterns are consistently observed. Higher Residue Load (typically thin-skinned or heavily sprayed):

1. Grapes (table and wine)
2. Apples (especially imported varieties)
3. Strawberries
4. Chillies and capiscum
5. Pomegranates

Relatively Safer Choices (thick-skinned or locally grown):

1. Bananas
2. Papaya
3. Amla (Indian gooseberry)
4. Jamun
5. Guava (local and seasonal)

Practical Steps to Reduce Exposure

For most families, the goal is not perfection but simple, consistent habits that lower risk:

1. Wash thoroughly under running water for 30–60 seconds — more than just a quick rinse.
2. Soak before eating in salt water or diluted vinegar for 10–15 minutes.
3. Peel where possible, especially fruits like apples where residues concentrate on the skin.
4. Choose local and seasonal produce, which is less likely to have undergone heavy post-harvest treatment.
5. Opt for organic selectively, especially for high-residue produce like grapes and apples.

The Balanced Perspective

It is important not to lose sight of the bigger picture. Avoiding fruit altogether would do far more harm than good. Fruits are rich in antioxidants and anti-inflammatory compounds that actively support brain health. In fact, locally available options like amla, jamun, and guava are among the most nutrient-dense, neuroprotective foods — affordable, accessible, and deeply rooted in Indian diets. There is no single cause — and no single prevention — for Parkinson’s. But small, informed choices made every day can add up over a lifetime.

Many people turn to a pint of beer after a busy day at work to unwind and blow off steam, but little do they realise that they might be making their brain healthier in the process. According to scientists, a pint of beer has a host of health benefits to offer - apparently, it has brain-boosting vitamin B6, providing about 15 per cent of your daily requirement. Most of the ingredients used in beer are barley, yeast, and wheat, and these ingredients are sources of vitamin B6. However, just because of some benefits, one must not go on a mindless drinking spree.

Is beer good for your brain?

The study, published in the Journal of Agricultural and Food Chemistry, found some health benefits of beer that deserve recognition and credit, but it did not completely overlook the drawbacks. In fact, the drawbacks outweigh the benefits of drinking beer - beer belly and high blood pressure, for instance. In this study, however, researchers dug deeper into the potential benefits of drinking beer. Some of the key benefits of drinking beer are:

1. Healthy immune system
2. Good for the brain
3. Helps obtain energy from carbohydrates and proteins in food
4. Helps the body make haemoglobin

What are the dietary sources of vitamin B6?

Vitamin B6 is found in some foods, and in supermarkets, you can also buy foods fortified with vitamin B6. Some of the best dietary sources of vitamin B6 are:

1. Turkey
2. Pork
3. Chicken
4. Some types of fish
5. Bananas
6. Milk
7. Oats
8. Peanuts

Which type of beer has high vitamin B6 levels?

The study found that bock beer has the highest levels of vitamin B6 because of its high alcohol content. Following this are wheat beer and other dark beers. Non-alcoholic beers, on the other hand, have ethanol removed after full fermentation and provide higher vitamin B6 levels than those that are made with yeasts that produce less ethanol.

How much vitamin B6 do you need in a day?

Researchers noted that men need about 1.4 mg of vitamin B6 per day and women need 1.2 mg. An average lager can provide 20 per cent of the daily requirement, while a non-alcoholic version can provide about 59 per cent. The research further found that one litre of beer can contain 0.3 to 1 mg of vitamin B6. The study findings, therefore, are only beneficial for people looking to optimise their vitamin B6 intake. Researchers also said that because vitamin B6 is found in abundance in food sources, there is almost no need for one to turn to beer for this purpose.

Especially for people dealing with certain health issues, such as chronic kidney disease or alcoholism, beer must not be relied upon to increase vitamin intake. Instead, it is important to focus on other sources of B vitamins like B12 or B2, which are found in abundance in animal foods and dairy products. These foods can also help you absorb energy better from food and play a role in metabolism. People who are vegan can opt for other fortified substitutes to meet their nutritional requirements.