A Green Leafy Path to Brain Health
As scientists learn more about the link between diet and health, the specifics of which foods and nutrients target specific human health problems become clearer. One of the most exciting revelations about food, nutrition and brain health is the protective benefits of the Mediterranean-DASH Diet Intervention for Neurodegenerative Delay (MIND diet), which has a strong emphasis on the consumption of green leafy vegetables such as spinach, collard greens, kale, romaine lettuce, Swiss chard and broccoli. Introduced in 2015, the MIND diet recommends 6 or more servings per week of green leafy vegetables, which is the highest of all the MIND diet’s serving recommendations.
According to research, the MIND diet may reduce the risk of Alzheimer’s disease and other dementias by up to 53%. And green leafy vegetables play a significant role in that remarkable statistic. Ongoing studies at Rush University point out that green leafy vegetables may be key in delaying or preventing mental decline, slashing up to 11 years from brain age in people who consume them every day. So what makes green leafy vegetables so effective at lowering the risk of dementia?
Nutrients That Promote Brain Health
Green leafy vegetables are nutritional powerhouses that are rich in fiber, vitamins, minerals and phytochemicals. The nutrients in green leafy vegetables that are particularly beneficial for brain health are as follows:
- Vitamin B9 (folate)
- Vitamin E (alpha tocopherol)
- Vitamin K
- Beta carotene
- Kaempferol
- Lutein
Certain vitamins are considered vital for good brain health, and vitamins E, B9 and K are among them. Vitamin E serves as an antioxidant in the human body and protects organs and tissues against oxidative stress, which is a significant contributing factor to cognitive decline. Vitamin B9 is one of the B vitamins that are considered essential for normal brain function (the other two are B6 and B12). In particular, vitamin B9 promotes optimal functioning of neurotransmitters and psychological well-being. And although scientists are still investigating how vitamin K benefits the brain, several studies have determined that higher amounts of vitamin K in the blood plasma and brains of older adults are associated with better cognitive function.
Beta carotene and lutein are carotenoids, which are a group of pigments produced by plants and are responsible for making vegetables and fruits appear yellow, red or orange in color. Nonetheless, beta carotene and lutein are abundant in dark green leafy vegetables such as collard greens, kale and spinach. Research indicates that both carotenoids are positively correlated with higher cognitive ability and lower rates of depression in older adults. And kaempferol is a flavonoid that has been associated with anti-inflammatory effects against diseases caused by inflammation.
Other Health Benefits
Besides their anti-neurodegenerative properties, green leafy vegetables are said to be protective against the following health problems:
- Age-related macular degeneration
- Cancer
- Cardiovascular disease
- Inflammation
- Metabolic syndrome
- Osteoporosis
- Type 2 diabetes
As humans age, they accumulate a wealth of memories, experiences, achievements, setbacks, love and laughter. This makes seniors wonderful resources for life lessons. Regular consumption of green leafy vegetables may help older adults to continue being good resources of moments and memories that should not be forgotten. For optimal cognitive health, ensure that seniors consume servings of green leafy vegetables every day by combining them with eggs for omelets and quiches; using them as the basis for salads; adding them to sandwiches, wraps, soups and stir-fry entrees; blending them into smoothies and health shakes; and serving with seafood, poultry or beef.