BRAIN HEALTH AND VEGETABLES

For brain health, focus on dark leafy greens (spinach, kale, arugula) rich in Vitamin K, folate, and antioxidants to slow cognitive decline, plus cruciferous veggies like broccoli and Brussels sprouts for detoxification, and colorful options like beets and carrots (lutein, nitrates, carotenoids) for improved blood flow and cell protection, supporting memory and overall function.  

Top Vegetables for Brain Health:

Dark Leafy Greens (Spinach, Kale, Arugula, Collards): High in folate, Vitamin K, lutein, and beta-carotene, these nutrients are linked to slower cognitive aging and better memory. 

Cruciferous Vegetables (Broccoli, Cauliflower, Brussels Sprouts): Contain compounds that support brain detoxification and hormone balance, protecting brain cells. 

Beets: Rich in nitrates, which help dilate blood vessels, increasing oxygen and blood flow to the brain. 

Carrots & Sweet Potatoes: High in carotenoids, pigments associated with better brain health and lower dementia risk. 

Bell Peppers & Tomatoes: Also good sources of carotenoids, offering antioxidant protectio

Key Nutrients & Why They Matter:

Vitamin K: Essential for cognitive function and slowing decline (leafy greens). 

Folate (B Vitamin): Supports memory and reduces inflammation (leafy greens, beets, sweet potatoes). 

Lutein & Beta-Carotene: Antioxidants that protect brain cells (leafy greens, carrots). 

Nitrates: Improve blood flow to the brain (beets).

Research On Connections

“Green leafy vegetables have been identified as having the strongest protective relations against cognitive decline” Source: National Institutes Of Health

BIOLOGICAL AGING AND VEGETABLES

Vegetables are important sources of many nutrients, including potassium, dietary fibres, folate, vitamin A, and vitamin C and are also high in antioxidants. Antioxidants help to counteract oxidative stress. Eating seven or more portions of fruit and veggies a day can lower your risk of premature death by a whopping 42 percent, according to a study published in the Journal of Epidemiology & Community Health.

Research On Connections

“Green and leafy vegetables which block an enzyme that causes joint swelling include kale, mustard greens, purple cabbage, broccoli, brussel sprouts, arugula” Source: Immunosciences.in

“Broccoli also contains a compound called sulforaphane which researchers have found can help prevent or slow the progression of osteoarthritis” Source: Arthritis Foundation

“According to research published in the American Journal of Clinical Nutrition, “Subjects who consumed five fruits and vegetables a day lived an extra three years compared to their non-plant-eating counterparts” Source: Blue Zones

“Eating seven or more portions of fruit and veggies a day can lower your risk of premature death by a whopping 42 percent, according to a study published in the Journal of Epidemiology & Community Health” Source: Blue Zones

RECOMMENDED HEALTHY AGING PROTOCOL

“I Eat 2-3 Cups Of Vegetables A Day”: Answer = 5-7 Days A Week