A Diet High in Dark, Leafy Greens Tied to Better Cognitive Function

By now, we all know that in order to be healthy, we should eat well. A new study has shown yet another reason for a healthy diet — improved cognitive health. This most recent study, published in the journal of the American Academy of Neurology, found that individuals who consumed at least one serving of leafy greens every day had a slower rate of cognitive decline than those who rarely (or never) ate leafy green vegetables.

Details of the Study 

The study included 960 participants, aged 58 to 99 (average age 81), none of whom had dementia. The participants were broken up into five groups, according to the amount of leafy greens consumed. The top quintile consumed 1.3 servings of leafy greens each day, while the lowest quintile consumed little to none.

For five years, scientists kept track of the participants’ lifestyle and eating habits. In addition, the participants were required to undergo a series of thinking and memory assessment tests each year.

At the end of the study, the researchers found that participants in the top quintile (those who ate an average of 1.3 leafy greens per day) tested around 11 years younger on measures of mental function than those in the lowest quintile, indicating a slower rate of cognitive decline for the biggest consumers of leafy greens.

This study does not prove that just eating leafy greens will keep your mind sharp. After all, many facets factor into how we age, including lifestyle and genetics. However, the study does solidify an already-existing connection between a healthy diet and decreased rate of cognitive decline.

The Connection Between Cognitive Health and Leafy Greens

Prior studies on the connection between diet and memory decline have pointed to a similar conclusion. Research on women and diet completed in 2005 by the Channing Lab, found that total vegetable intake was significantly associated with reduced cognitive decline, especially with the women who ate high amounts of cruciferious vegetables and leafy greens.

A 2013 Annals of Internal Medicine study reported on by NPR, indicated that women in their 50s who consumed a Mediterranean-style diet (plenty of vegetables, fish, nuts, and fruit) were 40 percent more likely to age without complications like chronic disease or memory problems, compared to women who did not eat as healthfully.

The associations between all these studies should not be ignored. Leafy greens and vegetables are rich in bioactive compounds like phylloquinone, lutein, Vitamin K, Vitamin E, nitrate, folate, α-tocopherol, and more — all which have different roles in protecting the brain.

How to Incorporate Leafy Greens 

To reap the benefits of leafy greens, it’s recommended you add at least one daily serving to your diet. Eating a salad a day is one of the easiest ways to incorporate leafy greens. The best greens are darker in color and include raw lettuce, spinach, kale, and collard greens.  A serving size is one cup of raw greens or a half-cup of cooked greens.