Foods that protect memory and fight cognitive decline.

Memory is a well-organized system, but its performance can quickly weaken if not properly maintained. In addition to games, learning and sleep, food plays an essential role in improving this fundamental function of the brain. Working on your memory is also a means of preventing Alzheimer’s disease.

Memory: green leafy vegetables protect against cognitive decline

Lutein found in green leafy vegetables such as spinach, broccoli, different varieties of salad (lettuce), rucola, arugula (Eruca sativa), kale (kale) or mustard greens help prevent cognitive decline and improve memory. For greater efficiency, consumption must be fresh. The vitamin K and beta-carotene content of these dark leafy vegetables is beneficial to health and especially the brain. People who consume more lutein (a beta-carotene) have better memory. This could be explained by the antioxidant action of this pigment. Other nutrients important for brain health and especially memory found in green leafy vegetables are phylloquinone, nitrates, folate, α-tocopherol and kaempferol.

A 11 years younger brain

A study, published in the scientific journal Neurology, revealed that people who ate at least one serving of green leafy vegetables like a salad a day had a lower rate of decline on memory tests than people who rarely ate these vegetables. The results revealed that participants who ate the most leafy vegetables achieved scores on measures of mental function looking 11 years younger, compared to those who ate the least of these vegetables. Researchers believe it’s best to choose vegetables with dark green leaves because the darker the leaves, the more mental health-promoting nutrients they contain.

Nitrates, which found in large quantities in arugula (Eruca sativa), increase blood flow by dilating the vessels which promotes oxygen supply. We know that if the cells of the brain do not have enough oxygen supply they can die.

Good advice: consume 1 salad per day based on green leaves (especially arugula or spinach) .


Morris: Nutrients and bioactives in green leafy vegetables and cognitive decline : Prospective study. Neurology.doi: .1212/WNL.0000000000004815.

Source: Morris: Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology.doi: .1212/WNL.0000000000004815.

Presse Santé strives to transmit health knowledge in a language accessible to all. In NO CASE, the information given can not replace the advice of a health professional.

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