Cognitive changes such as memory loss are considered a normal aspect of aging. But in some cases, cognitive function may decline and become impaired because of underlying medical conditions and nutritional deficiencies. Sufficient intake of nutrients such as omega-3 fatty acids and anti-oxidant vitamins such as vitamin C may help retard this age-related cognitive decline.
Omega-3 Fatty Acids
The decline of cognitive function in old age may be related to a lack of omega-3 fatty acids. According to Dr. Vincent Solfrizzi of the Center for the Aging Brain at the University of Bari, Italy, older adults with cognitive impairment have lower blood levels of omega-3 fatty acids, as well as higher levels of stearic acid -- a saturated fatty acid found in foods such as dairy products, pastries, cookies and meat. Omega-3 fatty acids are found in cold-water fish such as salmon, cod and sardines, as well as flaxseed, flax oil, walnuts and olive oil.
Anti-oxidant Vitamins
Adequate intake of anti-oxidant vitamins such as vitamin C and vitamin E may support healthy cognitive function in old age, according to Dr. Heidi Jensen, a University of Utah researcher. A 2007 study evaluated the cognitive function of 3,831 people ages 65 and older over a 12-year period and found that those with a lower dietary intake of vitamin C, vitamin E and carotene demonstrated a greater rate of cognitive decline. Results of the study were published in the "Journal of Health, Nutrition & Aging."
B Vitamins
Certain B vitamins, particularly B1, B2, B6, B12 and folate, seem to be instrumental in the prevention of age-related cognitive impairment. Decreased levels of these vitamins have been significantly linked to symptoms of cognitive impairment in older adults, according to Dr. Solfrizzi. B vitamins and folate are found in fortified cereals, whole grains, beans and dark leafy greens such as spinach and kale.
Diabetes and Hypertension
Underlying conditions such as diabetes and hypertension may also contribute to diminished cognitive function in old age, according to the Mayo Clinic website. Therefore, diet becomes a paramount consideration for those with these conditions. Diabetes and hypertension can be managed through diet simply by cutting back on refined carbohydrates such as white rice, sugar-laden sodas and potatoes and watching your salt and saturated-fat intake.
References
- MayoClinic.com: Mild Cognitive Impairment (MCI); August 2010
- OSU Linus Pauling Institute: Micronutrient Information Center: Micronutrients and Cognitive Function; Victoria J. Drake, Ph.D.; February 2011
- "Diet and Cognitive Decline"; Vincenzo Solfrizzi, M.D., Ph.D. et al.; 2004
- Journal of Nutrition, Health & Aging: Antioxidant Intake and Cognitive Function of Elderly Men and Women: The Cache County Study; H.J. Wengreen, Ph.D. et al.; May 2010
- Harvard School of Public Health: The Nutrition Source: Preventing Diabetes
