Choose A Brain-Healthy Diet

 

Leafy Green Vegetables

Kale again? Yes—improved brain power is yet another reason to eat this green leafy vegetable, along with others, such as collards, arugula, dandelion greens, and spinach. Recent research has revealed why these plants are so valuable for keeping your brain healthy as you get older.

In fact, a 2017 study in the respected journal Neurology showed that compared to older adults who ate their green leafies only occasionally, people who had at least one serving a day experienced slower brain aging. The difference was startling: the group that ate at least one serving a day had brain function that was 11 years younger than the group that ate greens only rarely.

What makes kale and its leafy cousins such a potent food for the brain? All vegetables, not just the leafy green kind, are crammed with fiber, plenty of vitamins and minerals, and lots of phytonutrients. The difference seems to be lutein, a member of the carotenoid family. Carotenoids are among the naturally occurring substances in plants that give them their characteristic color.

Carotenoids are why carrots are orange and tomatoes are red. They’re also present in large amounts in the green leafy vegetables—you just can’t see them because the green color covers them up. In fact, kale, dandelion greens, and spinach have the highest lutein content of any food. Cruciferous vegetables, such as broccoli and Brussels sprouts, are also very high in lutein.

Lutein is neuroprotective—it supports the structure and function of the neuronal membrane, the layer that encloses and protects neurons, the nerve cells in the brain. When the neuronal membranes are healthy, cognitive function is healthy as well. That means, among other advantages, that your memory stays stronger as you age.

Leafy greens may also help slow cognitive decline with age. The research suggests that the lutein in greens plays an important role in this. The benefit seems to also come from the high levels of folate, vitamin K, and another carotenoid called beta carotene.

When buying kale and other leafy greens, choose organically grown brands whenever possible. Look for crisp bunches without any yellowed leaves.

 

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