Most Americans aren’t consuming the right amount of vegetables daily, according to Maggie Moon. The USDA recommendation is two to three cups a day. “Skimping on vegetables, especially leafy greens, is associated with accelerated brain aging, cognitive decline, and risk of dementia,” explained the expert. Your brain needs essential nutrients like vitamin K, lutein, folate, and beta-carotene, found in vegetables like kale, spinach, collards, and broccoli. Other brain-friendly nutrients in vegetables include vitamin E, polyphenols, and the carotenoids lutein and zeaxanthin. 

A 2018 study published in Neurology found that consuming 1.3 servings of leafy green vegetables daily kept the participants’ brains 11 years younger compared to those who didn’t consume as much. A 2023 study in the same journal found fewer brain plaques associated with Alzheimer’s disease in older adults who consumed more leafy greens. A good way to stay consistent with this habit is to “befriend the big box of pre-washed salad greens and add them to every meal,” shared Moon, adding that she adds handfuls to soups, reheated leftovers, breakfast eggs, smoothies, etc. “Once you start looking for places to add greens, you’ll find them everywhere.” 

Brain health is not just a concern when you start aging. It’s good to start thinking about adding these foods to your daily diet to prevent cognitive decline. As for more foods to eat for brain health, berries, eggs, seafood, kimchi and other fermented foods, black beans, lean poultry, whole grains, and olive oil make the list, per Moon.