Six superfood salads for boosting brainpower, followed by some additional choices for good measure
Dark, leafy greens are more than just a nutritious addition to your plate; they are a powerful ally in the fight against cognitive decline. A twelve-year study involving over 1200 people found that the MIND diet, which emphasizes consuming at least six servings of green leafy vegetables weekly, was 19% more effective than the Mediterranean diet in preventing mild cognitive impairment.
The MIND diet, a combination of the Mediterranean and DASH diets, was designed to improve brain health. It highlights six "green" brain-healthy nutrients found in these vegetables: Folate, Vitamin E, Carotenoids (such as lutein and β-carotene), Flavonoids, Vitamin K, and Vitamin B6.
Folate supports brain function and is linked with reduced dementia risk. Vitamin E, an antioxidant, protects brain cells. Carotenoids accumulate in neural tissue and help maintain cognitive function. Flavonoids are antioxidants that reduce inflammation and oxidative stress in the brain. Vitamin K is associated with cognitive benefits in aging, and Vitamin B6 supports cognitive function and helps regulate homocysteine levels linked to cognitive decline.
Swiss chard, arugula, celery, basil, and beets are folate-rich. Beets can also boost nitric oxide production. Avocados and eggs are rich in lutein, while broccoli, green beans, and chicken are great sources of Vitamin K.
A lack of folate in the diet could cause elevated levels of homocysteine, a naturally occurring amino acid that interferes with the way the brain uses oxygen. A 2018 study at Rush University found that eating at least a serving a day of greens containing phylloquinone (vitamin K1) could slow cognitive decline significantly.
Nitrates found in greens, not the chemical ones found in processed meats, increase blood flow to areas of the brain involved with executive functioning. This is beneficial for heart health, bone health, and maintaining a trim waistline, as a Mediterranean-style diet, which includes the MIND diet, is known for.
In addition, apples are a great add-in for kaempferol and other flavonoids, which are thought to increase levels of glutathione, the master antioxidant that controls inflammation, believed to contribute to Alzheimer's disease and dementia.
Lastly, phosphatidylserine (PS), a nootropic, promotes brain health, memory, clarity, reasoning, and comprehension. It is a key building block for brain cells and has been shown in scientific literature to be beneficial for cognitive health.
Incorporating these nutrient-dense greens into your diet could be a simple, delicious, and effective way to slow cognitive decline and boost brain health. So, don't hesitate to add a handful of spinach, kale, or collard greens to your salad, or enjoy a plate of Swiss chard or beets. Your brain will thank you!
- The MIND diet, a combination of the Mediterranean and DASH diets, was designed to improve not only brain health but also heart health.
- Dark, leafy greens, such as Swiss chard, arugula, and kale, contain brain-healthy nutrients like folate, which supports cognitive function.
- The antioxidant Vitamin E, found in these greens, protects brain cells from oxidative stress and inflammation, which are linked to mild cognitive impairment and dementia.
- Incorporating a variety of nutrient-dense greens into your healthy-diets, as well as foods rich in kaempferol like apples, phylloquinone (vitamin K1), and nootropics like phosphatidylserine (PS), could boost mental-health, minimize cognitive decline, and promote overall health-and-wellness.
