Reviewed by Dietitian Annie Nguyen, M.A., RD
Key Points
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A new study suggests mushrooms, dairy and nuts may help protect brain health.
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The researchers examined 13 groups of foods and several facets of cognitive health.
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Mushrooms appeared to have the most impact of all, and they’re easy to add to your meals.
As we age, the risk of cognitive decline, like memory loss or trouble focusing, rises. Dementia, which is a condition that severely impacts daily life and independence, becomes a large concern as well. Adding to the challenge, many older adults also face multiple chronic health concerns (known as multimorbidity), which can impact the risk of developing cognitive decline. Plus, cognitive issues themselves may worsen physical health. This creates a vicious cycle that affects quality of life.
Interestingly, what we eat plays a big role in brain health. Diets like the Mediterranean diet, rich in whole grains, fish, fruits and vegetables, have been shown to protect against diseases like dementia by reducing inflammation and supporting brain function. But more research is needed to understand how specific foods affect cognitive function in older adults with multiple health conditions. To bridge this knowledge gap, researchers recently explored how different types of food impact cognitive symptoms in older adults with multiple health conditions, and the results were published in Nutrients.
How Was The Study Conducted?
This study used data from the 2017–2018 China Longitudinal Health Longevity Survey (CLHLS), a large-scale project led by Peking University to study older adults in China. The survey, conducted seven times between 1998 and 2018, collected detailed information on health, lifestyle and diet from participants aged 65 and older.
For this analysis, researchers focused on 3,443 older adults with multiple chronic conditions and available data on cognitive function and food consumption. Food intake was measured using a simple questionnaire that asked how often participants ate 13 specific foods, including fruits, vegetables, meat and dairy, with responses ranging from “almost every day” to “rarely or never.” Cognitive function was assessed using a test called the Mini-Mental State Examination (MMSE), which evaluates memory, attention, language and more, with scores adjusted for education level to define cognitive impairment.
The study also looked at multimorbidity, defined as having two or more chronic conditions, like diabetes, heart disease or arthritis. Researchers analyzed how food consumption and cognitive function are connected using advanced statistical tools called network analysis. This method visualizes relationships as a web, where symptoms and variables are “nodes,” and their connections are “edges.” Thicker edges show stronger links, and colors (green or red) indicate positive or negative associations. The analysis identified the most influential symptoms (central nodes) and bridging symptoms that connect different clusters, helping pinpoint areas for intervention. The study also tested the reliability of these findings using statistical methods to ensure the results were stable and accurate.
What Did This Study Find?
Within the cognitive abilities group, attention and calculation were most closely linked to language skills, while memory and recall abilities also had a strong connection. On the food side, two foods had the strongest links. They were:
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nut products (like almonds or walnuts)
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mushrooms or algae (such as seaweed)
Some foods stood out as particularly influential in the network. Mushrooms or algae had the highest impact, followed by dairy products and nut products, showing their central role in supporting cognitive health. When looking at how food and cognitive abilities interact, fresh fruits were most strongly connected to orientation ability (knowing time, place, etc.), followed by fresh vegetables. Fresh vegetables also had the least influence in the food group, and orientation ability was the least connected in the cognitive group—meaning that veggies are less likely to influence the kinds of foods you eat and orientation ability is less likely to affect other parts of cognition.
While this study offers fresh insights into how different foods relate to specific cognitive abilities, it does have a few limitations. First, because it’s based on a snapshot in time—using a cross-sectional design—we can’t say for sure whether eating certain foods directly improves cognitive function or if other factors are at play.
Second, the data relies on participants’ memory to report their food habits and cognitive abilities, which could introduce some inaccuracies. Lastly, even though the study included a nationally representative sample, the findings might not fully apply to certain regions or specific groups of people. Future research with diverse populations will be important to confirm and expand on these results.
How Does This Apply to Real Life?
This study highlights the powerful role that food can play in supporting brain health, especially for older adults dealing with multiple chronic health conditions. For example, incorporating more mushrooms, nuts and dairy products into your diet could have a meaningful impact on cognitive abilities like memory and attention. These foods were found to be particularly influential in the study, suggesting they may help bridge the gap between physical health and brain function. Even simple changes, like adding a handful of walnuts to your yogurt or adding mushrooms to your burger or stir fry, could be a step toward better cognitive health.
The findings also emphasize the importance of a holistic approach to aging healthfully. Cognitive health doesn’t exist in isolation; it’s closely tied to physical health and lifestyle choices. By focusing on nutrient-rich foods that reduce inflammation and support brain function, older adults can potentially slow cognitive decline and improve their quality of life. While more research is needed to confirm these connections and explore how specific foods impact brain health over time, this study provides a practical starting point. It’s a reminder that what we eat matters, not just for our bodies but for our minds, and small, intentional dietary changes can make a big difference as we age.
Our Expert Take
By analyzing data from a large-scale survey, researchers identified specific foods, like mushrooms, nuts and dairy products, that play a central role in supporting brain function. These findings suggest that certain dietary choices may help improve cognitive abilities such as memory and attention, while also highlighting the complex relationship between physical and mental health. Although the study doesn’t prove cause and effect, it provides valuable insights into how food can influence brain health and offers a foundation for future research.
Read the original article on EatingWell