Green leafy vegetables such as kale, spinach, and mustard greens can slow down age-related mental decline and reduce the risk of dementia.
Green leafy vegetables include many types such as kale, spinach, cabbage, bok choy, broccoli, broccoli, squash… rich in antioxidants, lutein, beta carotene, folate (vitamin B9), supporting brain and cardiovascular health, reducing the risk of some types of cancer. They are also rich in vitamin K, which helps reduce the risk of osteoporosis and inflammatory diseases.
The gut-brain axis is bidirectional biochemical signaling that takes place between the gastrointestinal tract and the central nervous system. A healthy gut means a well-functioning brain and vice versa. A diet rich in fiber helps increase beneficial bacteria, thereby balancing the intestinal microflora and is good for the brain. Green vegetables also help maintain stable blood sugar to ensure the glucose energy source necessary for nerve cell activity.
Spinach is rich in fiber and antioxidants. Photo created by AI
Slows age-related cognitive decline
As people age, cognitive abilities naturally tend to decline. Common symptoms include difficulty concentrating, slow information processing speed, and forgetfulness. Eating green leafy vegetables every day may slow the rate of age-related cognitive decline. Because they contain many nutrients such as vitamins E and K, lutein, beta carotene, and folate that have a positive impact on the brain.
For example, folate participates in the production of neurotransmitters, supporting the process of creating and repairing DNA in brain cells… If folate levels in the body are too low, it can increase homocysteine levels, promote inflammation and plaque accumulation, also known as fat deposits, leading to cognitive decline in the elderly.
Reduces the risk of dementia
People with Alzheimer’s disease often have protein plaques called amyloid plaques that build up around brain cells. If you eat a plant-based diet, you can increase antioxidants, reduce inflammation, thereby limiting the amount of beta-amyloid that accumulates in the brain, reducing the risk of dementia. Adults who eat 4-5 meals of green vegetables per week can prevent dementia.
Slows the progression of Alzheimer’s disease
Eating green leafy vegetables has the ability to slow the progression of Alzheimer’s disease. Vegetables such as spinach and broccoli contain iron, magnesium, calcium, phosphorus, folic acid, which help protect nerves and brain structure, slowing down the cognitive aging process. Antioxidants such as anthocuanins and polyphenols have anti-inflammatory properties, help reduce neuroinflammation, reduce oxidative stress, increase blood flow to the brain and promote the creation of new nerve cells.
The World Health Organization (WHO) recommends that each person eat at least 400 grams of vegetables and fruits per day. Some dishes from green vegetables that you can try include adding spinach to your morning fruit smoothie, preparing spinach and fried eggs, making green salad for lunch, cooking vegetable soup with minced meat, stir-frying bok choy, and chopping spinach to put on pizza.