There’s no denying that what we eat has a big impact on our health.

As much as we might like to think we can get away with eating junk food all the time, the truth is that a diet that’s high in fruits, vegetables, and whole foods is essential for overall wellbeing. But what about specific foods that may be particularly beneficial for certain aspects of our health, like cognitive function? One group of foods that’s been getting more attention lately for its brain-boosting potential is leafy greens.

What Are Leafy Greens?

Before we dive into the connection between leafy greens and cognitive health, let’s start with the basics. What exactly are leafy greens? Generally speaking, these are vegetables that have leaves as their primary edible part. Some examples include:.

Kale
Spinach
Collard greens
Swiss chard
Arugula
Romaine lettuce
Endive

You’ve probably heard that leafy greens are good for you in general – they’re low in calories but high in fiber, vitamins, and minerals. But what is it specifically about these vegetables that may benefit our brains?.

The Nutritional Profile of Leafy Greens

When we talk about the nutrients found in leafy greens, there are a few that may be particularly noteworthy for cognitive health:.

Folate: This B vitamin is involved in the synthesis of neurotransmitters like serotonin, which can affect mood and cognition. Low folate levels have been linked to depression, cognitive decline, and dementia.
Vitamin K: Leafy greens are a great source of vitamin K, which plays a role in brain function and has been linked to better cognitive performance in older adults.
Lutein and zeaxanthin: These are carotenoids that are concentrated in the eyes but may also have benefits for the brain. Some studies have suggested that higher levels of lutein and zeaxanthin are associated with better cognitive function.
Nitrates: Leafy greens are also high in nitrates, compounds that can dilate blood vessels and increase blood flow to the brain. This may improve cognitive function by providing more oxygen and nutrients to brain cells.

The Research on Leafy Greens and Cognitive Health

While the nutritional profile of leafy greens certainly suggests they could have cognitive benefits, what does the science say? Here are a few examples:.

Memory and Attention

A 2015 study published in the journal Frontiers in Aging Neuroscience found that older adults who ate more leafy greens had better cognitive function, as measured by tests that assessed memory and attention.

The researchers speculated that the nitrates in leafy greens may be responsible for these effects.

Executive Function

In a study published in the journal Neurology in 2018, researchers looked at the diets of over 900 older adults and assessed their cognitive function over a period of five years.

They found that those who ate more leafy greens had slower rates of cognitive decline, particularly when it came to executive function – the ability to plan, organize, and pay attention to details.

Alzheimer’s Disease

One of the most promising areas of research when it comes to leafy greens and cognitive health is Alzheimer’s disease.

A study published in the journal Neurology in 2017 looked at the diets of almost 1,000 older adults and found that those who ate the most leafy greens had slower rates of cognitive decline and their brains showed fewer signs of Alzheimer’s pathology. The researchers suggested that this could be due to the vitamin K and folate content of these foods.

Incorporating More Leafy Greens into Your Diet

So how can you get more of these brain-boosting nutrients into your diet? Here are a few ideas:.

Add some spinach to your morning smoothie
Toss a few handfuls of mixed greens into your lunch salad
Sautee some kale or collard greens to serve as a side dish with dinner
Use lettuce leaves as a wrap for sandwiches or tacos
Throw some arugula on top of your pizza

And of course, leafy greens aren’t the only foods that can support cognitive health. Other brain-boosting foods include:.

Berries: high in antioxidants that can protect brain cells from damage
Fatty fish: rich in omega-3 fatty acids that are important for brain function
Nuts: contain vitamin E and other nutrients that may boost cognitive health
Whole grains: can provide a slow, steady source of glucose to the brain
Dark chocolate: contains flavonoids that can improve blood flow to the brain

The Bottom Line

While there’s still much we don’t know about the connection between leafy greens and cognitive health, the research so far suggests that incorporating more of these vegetables into our diets could be a simple and tasty way to support brain function as we age. So next time you’re planning your meals, be sure to give those greens a little extra love!.