Green leafy vegetables offer the best defense against cognitive decline of all the food groups that are good for the brain. Kale, spinach, and collard greens are some healthy options. They are abundant in nutrients, such as folate, vitamin E, carotenoids, and flavonoids, which have been associated with a lower risk of dementia and cognitive decline. Every day, consume one serving of greens or a mixed salad. Eat at least one serving of another vegetable each day in addition to a green leafy vegetable. For example, green or red peppers, squash, cooked or raw carrots, broccoli, celery, potatoes, peas, lima beans, tomatoes, tomato sauce, string beans, beets, corn, zucchini, summer squash, eggplant, even coleslaw and potato salad are among the variety of vegetables and vegetable dishes available, according to MIND diet researchers. Due to the high flavonoid content of nuts, in addition to their anti-inflammatory, anti-carcinogenic, and cardiovascular advantages, nuts may also improve brain health. Particularly, walnuts contain the most polyphenols of any nut. High consumption of walnuts in a population of elderly people who are at risk for cognitive decline may help slow it down, according to at least one randomized clinical trial. On the majority of days of the week, the mind diet suggests having nuts as a snack. Berries in particular have shown improved memory and learning in animal models as well as a 2.5-year delay in cognitive decline in the Nurses’ Health Study, even though fruits in general haven’t shown a protective benefit in studies of cognitive decline or dementia. The authors of the latter study, specifically mentioning blueberries and strawberries, came to the conclusion that “higher intake of flavonoids, particularly from berries, appears to reduce rates of cognitive decline in older adults.” For the best brain benefit, consume berries at least twice per week.
