Consuming this vegetable every day would provide cognitive performance equivalent to that of a person 11 years younger.
With age, memory falters, words become more and more difficult to find, concentration deteriorates… If cognitive decline is part of the natural process of aging, it is responsible for a loss of autonomy and sometimes neurodegenerative diseases such as Alzheimer’s and Parkinson’s. Researchers have just highlighted a type of vegetable that is particularly effective for the brain after age 70.
These researchers screened 183 scientific articles from medical databases. Their goal: to identify foods that are truly beneficial to the brain, at each stage of life. After selection, 54 studies were retained, and these are “eight main categories of foods beneficial for the brain” that were analyzed: dairy products, eggs, seafood, lean meats, berries, certain vegetables, nuts and whole grains.
In the elderly, “Higher consumption of leafy green vegetables, nuts, berries, and seafood was correlated with slower cognitive decline and better memory.”indicate the authors in the journal Nutrients. It is therefore leafy green vegetables that should be favored as we age for the brain. They “provide folate, carotenoids, vitamin K and other antioxidants that help maintain neurons”. A study cited by researchers even reveals that, among seniors, “eating one to two servings of green leafy vegetables per day is associated with cognitive performance equivalent to that of a person approximately 11 years younger”.
What are these leafy green vegetables? Spinach, chard, kale/kale, arugula, watercress, lettuce or even broccoli leaves. Specialists recommend including one or two daily portions of these vegetables, raw in salads to preserve the vitamins, or quickly steamed. Combined with a few berries like blueberries for dessert, these vegetables will be even more beneficial for brain functions.
On the other hand, for dairy products, the results are more nuanced. According to the researchers’ analysis, yogurt has the most favorable associations in observational studies, while randomized clinical trials often show little or no effect on the brain health of seniors. The authors emphasize the importance of a balanced overall diet, rather than an isolated food.
