One thing that’s always on the mind of my clients is brain health. As the 40s sneak up on you, so does the realization that your memory is not what it once was. I often joke with my friends that having a conversation sometimes feels like playing charades when I find myself describing the meaning of the word because I can’t remember the actual word itself! It’s easy to chalk up forgetfulness to getting older, but keeping cognitive health in mind is a serious consideration as we age.
Luckily, there are foods we can eat that may maintain, or even improve, cognitive memory and function!
A recent study funded by the United States Department of Agriculture and the Hass Avocado Board found that older adults who consumed one fresh avocado per day for six months had higher levels of lutein and increased macular pigment density (MPD)1. They also had significant improvements in cognition as measured by improvement in working memory and efficiency of approaching a problem. The study assigned 40 healthy adults over 50 years of age to a diet that included either one fresh avocado daily or a control diet (which included either 1 medium potato or 1 cup of chickpeas daily in place of the avocado) for six months. Adults in the avocado group saw a 25% increase in serum lutein levels after six months, compared to only 15% in the control group.
While both groups’ lutein levels increased, only the avocado group had significantly increased MPD after six months. Macular pigment is comprised of the carotenoids lutein and zeaxanthin, and MPD measures the density of these carotenoids, which play an important role in maintaining the health and function of the macula. While macular health is important for visual performance, MPD is a potential key player in cognitive performance.
The avocado group had improved ability to retain special information, and significantly increased macular pigment density—a marker associated with cognitive health.
Study participants in the avocado group not only had increased MPD, but also had improved ability to retain spatial information after three months, and significantly improved spatial planning, working memory, and problem solving after six months. Since avocados are a bioavailable food source of lutein, the increase in MPD can be credited towards the impact avocado had on lutein levels.
This study also found that lutein supplementation was also beneficial for increasing lutein levels and MPD1, but not as effective as fresh avocado. Each milligram of lutein from the avocado raised serum lutein at more than four times the rate of lutein from supplements!
More research is needed, and while findings from a single study cannot be generalized to all populations, these results suggest fresh avocados may be an effective dietary strategy for increasing neural lutein and improving cognitive health.
Avocados also pair well with other lutein-containing food sources like eggs and leafy greens. Below are some delicious recipe ideas that highlight lutein-containing foods:
- Avocado Egg Salad Toast
- Heart-Healthy Fiesta Chili and Avocado Mini Frittatas
- Avocado Shakshuka
- Heart-Healthy Kale Avocado Salad with Roasted Carrots
- Avocado Kale Pesto
- Heart-Healthy Avocado, Shrimp, Spinach, and Mango Salad
Love One Today® compensates the experts
1Scott et al. Avocado Consumption Increases Macular Pigment Density in Older Adults: A Randomized, Controlled Trial. Nutrients. 2017 Aug 23;9(9). pii: E919. doi: 10.3390/nu9090919.
