Green leafy vegetables, including kale, spinach, cabbage, bok choy, collard greens, broccoli, and pumpkin leaves, are rich in antioxidants, lutein, beta carotene, and folate (vitamin B9). These nutrients support brain and cardiovascular health while reducing the risk of certain cancers. Additionally, their high vitamin K content helps lower the risk of osteoporosis and inflammatory diseases.

The gut-brain axis represents a bidirectional biochemical signaling pathway connecting the gastrointestinal tract and the central nervous system. A healthy gut is linked to optimal brain function, and vice versa. A fiber-rich diet promotes beneficial bacteria, which in turn balances the gut microbiota and benefits brain health. Green vegetables also contribute to stable blood sugar levels, ensuring a consistent supply of glucose, which is essential for nerve cell activity.

Spinach is rich in fiber and antioxidants. Image created by AI

Slowing age-related cognitive decline

As people age, their cognitive abilities naturally tend to decline. Common symptoms include difficulty concentrating, slower information processing, and forgetfulness. Daily consumption of green leafy vegetables can slow this age-related cognitive decline. This benefit stems from their rich content of nutrients like vitamins E and K, lutein, beta carotene, and folate, all of which positively impact the brain.

Folate, for example, is involved in neurotransmitter production and supports the creation and repair of brain cell DNA. Critically, if folate levels in the body are too low, it can increase homocysteine levels. This, in turn, promotes inflammation and the accumulation of plaques (fatty deposits), ultimately leading to cognitive decline in older adults.

Reducing the risk of dementia

Individuals with Alzheimer's disease often exhibit protein fragments known as amyloid plaques accumulating around brain cells. Adopting a plant-based diet can boost antioxidant intake and reduce inflammation, thereby limiting beta-amyloid accumulation in the brain and lowering the risk of dementia. Adults consuming 4-5 servings of green vegetables weekly may prevent cognitive decline.

Slowing the progression of Alzheimer's disease

Consuming green leafy vegetables has the potential to slow the progression of Alzheimer's disease. Vegetables like spinach and broccoli contain iron, magnesium, calcium, phosphorus, and folic acid, which help protect nerve cells and brain structures, thereby slowing cognitive aging. Antioxidants such as anthocyanins and polyphenols possess anti-inflammatory properties. These compounds reduce neuroinflammation and oxidative stress, enhance blood flow to the brain, and promote the creation of new nerve cells.

The World Health Organization (WHO) recommends that everyone consume at least 400 g of fruits and vegetables daily. Incorporating green vegetables into meals can be simple: try adding spinach to morning fruit smoothies, preparing spinach with fried eggs, making a green salad for lunch, cooking vegetable soup with minced meat, stir-frying bok choy, or finely chopping spinach to top pizza.

Anh Chi (According to Very Well Health)