Eating Fish or Meat Could Protect Your Brain as You Age
In Loma Linda, California, a group of Seventh-Day Adventists tends to live up to 10 years longer than most Americans. Known as a “Blue Zone,” this community prioritizes a plant-based diet, with a focus on beans, vegetables, and whole grains.
However, new research suggests that while these diets are great for longevity, they may not be the best for brain health as we age.
A study published by the American Journal of Clinical Nutrition of more than 88,000 Adventists across North America indicates that those who include some meat in their diet suffer fewer instances of stroke, dementia, and Parkinson’s disease than their strictly vegetarian counterparts.
According to Gary Fraser, an Adventist cardiologist and researcher, vegetarian diets do many good things, but “some improvement is possible” when it comes to protecting the aging brain.
Fraser’s research highlights that as we age, our bodies become less efficient at absorbing essential nutrients like omega-3 fatty acids from plant sources. Fatty fish, such as salmon or sardines, are rich in these nutrients and may play a crucial role in maintaining brain health.
He recommends consuming fish about twice a week, noting that omega-3s are linked to better cognition and larger brain areas related to learning and memory.
Choline, another brain-boosting nutrient found in fish, meat, and eggs, also helps with memory and mood regulation. While plant-based sources like soybeans contain choline, it is more abundant in animal products.
Fraser’s routine for brain health includes both regular fish consumption and a high dose of vitamin D—about 4000-5000 IU per day—well above the recommended dose for his age.
He notes that the ability to absorb vitamin D from the sun declines with age, making supplementation important for brain and bone health.
Though Fraser advises younger individuals not to worry too much about these changes, he suggests that by age 75, adding fish to the diet might be wise for better brain health.
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