Vegetables for Brain Function

Leafy greens, loaded with powerful antioxidants, are one of the healthiest foods for sustained brain functioning.

Proper brain function is an integral part of good quality of life in aging populations, but over time brain cells are diminished and lose the ability to effectively communicate with one another. Evidence suggests vegetables, loaded with vitamins, minerals and essential nutrients with powerful antioxidant potential for health in all parts of the body, including the brain, can help maintain brain function and mental agility into older age.

Sweet Potato Spinach

A study published in "Experimental Neurology" in 2005 found animals treated with dietary supplementation of spinach showed reduced brain damage from restricted blood supply. These animals showed significant reduction in damage to the cerebral cortex as well as increased motor function following a stroke. Researchers believe the powerful antioxidant properties of spinach -- such as vitamin C and beta-carotene -- combat the neurodegenerative effects of free radicals -- or unstable molecules which cause disease -- in the body. The flavonoids in spinach may also help reduce plaque buildup that is associated with Alzheimer's disease. Not only does spinach protect the brain from age-related degeneration, it actually expands the brain's learning capacity as well.

Sweet potatoes contain vitamin B-6, carbohydrates and antioxidants, all of which are crucial for healthy brain function. A study published in the "Journal of the American College of Nutrition" in 2009 found a diet rich in sweet potatoes, which contain potent free radical-fighting antioxidants like vitamins A, C and E, root storage proteins and polyphenols, fights inflammation and age-associated degeneration. One cup of raw sweet potato contains 18,866 international units of vitamin A, or 377 percent of the daily value, as well as 0.3 milligram of vitamin B-6, or 14 percent of the daily value. A diet rich in sweet potatoes helps support healthful aging and longevity.

Kale

Kale is a leafy green loaded with antioxidants for sustained brain health, according to the Alzheimer's Association. The American Academy of Neurology declares leafy greens one of the best foods for brain health. The naturally-occurring antioxidants in kale, such as vitamins A, C and E and selenium, are integral for brain wellness and lower the likelihood of stroke. One cup of raw kale contains 80.4 milligrams of vitamin C and 10,302 international units of vitamin A, or 134 percent and 206 percent of your daily required value, respectively.

Cauliflower

Cauliflower contains antioxidants responsible for continued brain health. One cup of raw cauliflower packs 46.4 milligrams of vitamin C, or 77 percent of the daily value. The same quantity of cauliflower contains 16 micrograms of vitamin K, or 20 percent of the daily value. According to a 2012 study in the journal "BioFactors," vitamin K is an important emerging nutrient associated with brain health. Vitamin K helps fight oxidative stress and inflammation as well as positively influences cognitive function and psychomotor behavior.

http://healthyeating.sfgate.com/vegetables-brain-function-6281.html