Researchers studied over 1,100 older adults in the Netherlands to see if eating according to healthy diet guidelines could help protect their thinking and memory skills. They found that people under 70 years old who followed Dutch healthy eating guidelines had slightly better brain function. The study looked at two different diet patterns: one based on Mediterranean and DASH diets (which focus on vegetables, fruits, and fish) and another based on official Dutch dietary guidelines. While the results are promising for younger older adults, the benefits weren’t as clear for people 70 and older, suggesting that age might play an important role in how diet affects brain health.

The Quick Take

  • What they studied: Whether eating according to healthy diet guidelines helps older adults keep their thinking and memory skills sharp
  • Who participated: 1,135 people aged 60-80 years old from the Netherlands who were at risk for memory and thinking problems. The average age was 67 years old.
  • Key finding: People under 70 who followed Dutch healthy eating guidelines showed slightly better brain function. However, this benefit wasn’t seen in people 70 and older, suggesting age matters when it comes to how diet affects the brain.
  • What it means for you: If you’re between 60-70 years old and worried about memory loss, eating according to healthy diet guidelines (lots of vegetables, fruits, and fish) may help protect your brain. However, this is just one study, and more research is needed to confirm these findings. Talk to your doctor before making major diet changes.

The Research Details

This was a cross-sectional study, which means researchers looked at information from people at one point in time rather than following them over months or years. The researchers used data from the FINGER-NL trial, a larger study focused on preventing brain decline in older adults. They asked 1,135 older adults to fill out a detailed food questionnaire about what they ate, then tested their thinking and memory skills using standard brain tests. The researchers then looked for connections between how well people followed healthy eating guidelines and how well they performed on the brain tests.

The researchers measured two different diet patterns: the MIND-NL diet (which combines Mediterranean and DASH diet principles, emphasizing vegetables, fruits, fish, and nuts) and the Dutch Dietary Guidelines (DHD2015-index). They also collected information about each person’s age, education, exercise habits, smoking, weight, and heart health to make sure these factors didn’t affect the results.

To find more detailed connections, the researchers used special computer analysis to look at individual foods and nutrients that might be linked to better brain function.

This study is important because it looks at real-world eating patterns in older adults who are already at risk for memory problems. Rather than testing a single supplement or food, it examines whether following complete dietary guidelines helps protect brain health. The study also explores whether age affects how diet influences the brain, which is a practical question for people trying to prevent memory loss as they get older.

Strengths: The study included a large number of participants (1,135 people) and adjusted for many factors that could affect brain health (exercise, smoking, heart health, education, and weight). The researchers used a validated food questionnaire that has been tested for accuracy. Limitations: This study only looked at one point in time, so we can’t prove that diet caused the brain benefits—only that they were associated. The study was conducted in the Netherlands, so results may not apply to people in other countries with different food cultures. The differences in brain function were small, and the study couldn’t prove cause-and-effect relationships.

What the Results Show

When looking at all 1,135 participants together, neither the MIND-NL diet nor the Dutch dietary guidelines showed a clear connection to better brain function. However, when the researchers separated people by age, an important pattern emerged: people under 70 years old who followed the Dutch dietary guidelines had slightly better brain function scores. This benefit was not seen in people 70 and older.

The connection between the MIND-NL diet and brain function also showed a similar age-related pattern, though it didn’t quite reach statistical significance. This suggests that age may be an important factor in how diet affects brain health—younger older adults (60-70) may benefit more from healthy eating than those 70 and older.

When researchers looked at individual foods and nutrients, they found that eating more fruiting vegetables (like tomatoes and peppers) and getting enough vitamin E (found in nuts, seeds, and vegetable oils) were linked to better brain function. These findings suggest that specific components of healthy diets may be particularly important for brain protection.

The study found that the connection between diet and brain function was strongest in people under 70 years old. The researchers also discovered that vitamin E intake and vegetable consumption appeared to be the most important dietary factors linked to better thinking and memory skills. These secondary findings help explain which specific parts of healthy diets might be most protective for the brain.

Previous research has suggested that Mediterranean and DASH diets help protect brain health, which led to the creation of the MIND diet. This study is one of the first to test the Dutch version of this diet (MIND-NL) in a large group of older adults at risk for cognitive decline. The findings align with some previous research showing that diet matters for brain health, but they also suggest that age may be more important than previously thought. The focus on vitamin E and vegetables is consistent with other studies showing that antioxidant-rich foods may protect the brain.

This study has several important limitations. First, it’s cross-sectional, meaning it captured a single moment in time—we can’t prove that eating healthy caused better brain function, only that they occurred together. Second, the study only measured thinking and memory at one point, so we don’t know if diet helps prevent future decline. Third, the differences in brain function between diet groups were very small. Fourth, the study was done in the Netherlands with Dutch participants, so results may not apply to other populations with different foods and eating habits. Finally, the study relied on people’s memory of what they ate, which can be inaccurate.

The Bottom Line

If you are between 60-70 years old and concerned about memory loss, following healthy eating guidelines—especially eating plenty of vegetables, fruits, fish, nuts, and whole grains—may help protect your brain. Focus on including colorful vegetables and foods rich in vitamin E. However, this is based on one study showing a small effect, so it’s not a guarantee. If you’re 70 or older, this study didn’t show clear benefits, but healthy eating is still important for overall health. Always talk to your doctor before making major diet changes, especially if you have health conditions or take medications.

This research is most relevant for people aged 60-70 who are concerned about memory loss or cognitive decline. It may be particularly important for those with family history of dementia or those with risk factors for brain decline. People 70 and older should still eat healthy diets for overall health, but this study doesn’t provide strong evidence that diet changes will protect their brain function. Anyone with existing memory problems should consult their doctor rather than relying on diet alone.

This study doesn’t tell us how long it takes to see brain benefits from healthy eating. Based on other research, it typically takes several months to a year of consistent healthy eating to see measurable changes in brain function. Don’t expect immediate results—think of healthy eating as a long-term investment in brain health.

Want to Apply This Research?

  • Track daily vegetable servings (aim for 3-5 servings) and vitamin E-rich foods (nuts, seeds, vegetable oils). Log these weekly to see if you’re meeting healthy eating guidelines. Also track any changes in memory or thinking skills monthly using simple self-assessments.
  • Set a specific goal to add one new vegetable or vitamin E-rich food to your diet each week. For example: add tomatoes to lunch on Monday, eat a handful of almonds on Wednesday, and cook with olive oil on Friday. Use the app to remind you and track your progress.
  • Create a monthly check-in where you review your vegetable and vitamin E intake, then rate your memory and thinking skills on a simple 1-10 scale. Track this over 3-6 months to see if you notice any personal changes. Share results with your doctor at annual check-ups.

This study suggests an association between healthy eating and brain function in people under 70, but it does not prove that diet causes better brain health. This research is not a substitute for medical advice. If you are experiencing memory problems or cognitive changes, consult your healthcare provider for proper evaluation and diagnosis. Before making significant dietary changes, especially if you have existing health conditions or take medications, speak with your doctor or a registered dietitian. The findings from this single study should not be used as the sole basis for medical decisions.