This study evaluated longitudinal brain iron accumulation in older adults, its association with cognition, and the role of specific nutrients in mitigating iron accumulation.

Although iron is important for brain health, previous research has shown that too much accumulation in the brain can lead to cognitive problems. For this study, the researchers focused specifically on non-heme iron, which is found in both plant and animal products and makes up about 90% of iron a person consumes through food.

The researchers used imaging and statistical analyses from 72 healthy older adults (66%,women; mean age, 70) at baseline  and 2.5-3 years later to assess iron accumulation in the brain.

Dietary intake was evaluated at baseline using a questionnaire. Cognitive performance was assessed using neuropsychological tests of episodic memory and executive function.

The researchers found brain iron accumulation in multiple subcortical and cortical brain regions, which was negatively associated with cognitive performance at follow-up. However, the study participants who ate more antioxidants, vitamins, iron-chelating nutrients, and polyunsaturated fatty acids had significantly less brain iron accumulation during the study period.

Specific foods that could reduce the risk of excessive brain iron accumulation include:

• Antioxidants, such as fruits (e.g., berries, oranges) and vegetables (e.g., spinach, kale, broccoli). 
• Vitamins: Vitamin E (nuts, seeds, and avocados); vitamin C: (citrus fruits, bell peppers, tomatoes).
  
• Iron-chelating nutrients: Green tea and turmeric (rich in curcumin) were highlighted for their potential iron-chelating properties.
  
• Polyunsaturated fatty acids: Fatty fish (salmon, sardines) and plant-based sources (flaxseeds, walnuts)
  
• Omega-3 fatty acids (fish oil, flaxseed oil, walnuts, chia seeds)
  

To read the abstract of the study, published in the Neurobiology of Aging, click here