exist many activities which undoubtedly help to promote brain health—such as learning new skills, reading, participating in physical activities, and getting enough sleep. Nevertheless, your diet it’s also a key element in keeping your brain “young” as you age, and includes the right kind of vegetables on your plate will only help keep your brain smarter and sharper.
Amy Goodson, MS, DR, CSSD, LDauthor of The Sports Nutrition Playbook and member of our board of medical experts shared his insight on the types of vegetables to include in the diet to keep the brain young. Here are the veggies to eat for your next grocery shopping, and for even more healthy eating tips for your brain, check out The #1 Best Nut to Keep Your Brain in Shape, Says a Dietician.
“green leafy vegetables including kale, spinach, broccoli and collard greens, are rich in vitamin K, folic acid, beta-carotene and lutein, which play an important role in brain health,” says Goodson. “These vegetables are high in antioxidants, which help fight cell damage in our body. The less damage done to our cells, the healthier and stronger our bodies will ultimately stay.”
A study published in Neurology suggests that consuming a serving of green leafy vegetables daily may help slow cognitive decline with aging. Here are the Top 5 Leafy Greens You Should Be Eating Every Day, Dietitians Say.
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Goodson suggests broccoli, which is one of many cruciferous vegetables that can positively benefit your brain health. According to northwest medicinecruciferous vegetables are rich in vitamin K, which has been linked to a sharper memory. These types of vegetables, including broccoli, Brussels sprouts, cauliflower, bok choy, and more, are also a powerful source of folate, which is important for cognitive function and an aging brain.
“Sweet potatoes and other orange vegetables, such as carrots, red bell peppers, and butternut squash, are excellent sources of beta-carotene,” says Goodson. “Beta-carotene has been linked to better cognitive health due to its antioxidant effects. Remember, antioxidants they are the good ones that fight the bad ones (free radicals) that damage our cells”.
Beta-carotene even boasts of being a potentially useful treatment for neurological diseases such as Alzheimer’s, according to a biomolecules to study.
“Beets are a rich source of nitrates and folic acid, which contribute to optimal brain health,” says Goodson. “Nitrates increase blood flow to the brain, which improves cognitive function. Folic acid, also known as B9, has been shown to help reduce the risk of several neurological and psychological disorders, including dementia, Alzheimer’s and Alzheimer’s.” depression”.
Take advantage of the benefits of beets by launching this Savory Roasted Beetroot Salad with Barleyor mixing this Immune Boosting Blood Orange Beet Smoothie.
You can’t go wrong eating vegetables throughout the day, so grab one or two of the vegetables listed above and throw them in at your next meal to help support your brain health.
kiersten hickman
Kiersten Hickman is a freelance health and nutrition journalist. read more
