Let’s know the ‘Vegetables To Improve Cognitive Function’ The greatest diet for brain health that will keep you smart well into your golden years is something that more and more people are looking for.
The group of cruciferous vegetables, which also includes cabbage, cauliflower, and Brussels sprouts, includes broccoli. According to the Academy of Nutrition and Dietetics, eating more of them is associated with a range of advantages, including reducing inflammation and offering cancer protection.
- Vegetables To Improve Cognitive Function: Nutrients in broccoli and other cruciferous vegetables have health benefits, especially for your brain. Image Credit: iStock/GettyImages
Additionally, recent studies indicate that some substances found in broccoli and other crucifers may have remarkable impacts on maintaining brain function as you age.
We sought the opinion of Dr. William Li, a doctor, scientist, president, and medical director of the Angiogenesis Foundation, as well as the author of Eat To Beat Disease: The New Science of How Your Body Can Heal Itself, regarding the benefits of broccoli consumption for his patients’ cognitive health.
Vegetables To Improve Cognitive Function: Why Broccoli Is Good for the Brain
1. It’s Rich in Vitamin K
When it comes to your brain function, vitamin K does so much more than only help with blood clotting, which is a common misconception.
Dr. Li emphasizes how crucial vitamin K is for the brain. “Vitamin K2 is a unique type of vitamin K that possesses antioxidant capabilities that can preserve brain cells and decrease inflammation.”
According to research published in the April 2022 issue of the Alzheimer’s Association Translational Research and Clinical Interventions, researchers studied 325 older adults and discovered that those with higher levels of vitamin K in the brain were 17 to 20% less likely to experience dementia or mild cognitive impairment.
2. It Contains Sulforaphane
Sulforaphane may be a new word to you, but it will likely soon join the ranks of flavonoids and beta-carotene as terms you use frequently when discussing nutrition.
In a March 2021 review published in the International Journal of Molecular Sciences, it was noted that this particular chemical in broccoli and all cruciferous vegetables is the one that researchers are concentrating on for its potential benefits for brain health.
It’s crucial to note that most studies on the relationship between sulforaphane and the brain have been conducted in test tubes or on animals. However, according to the International Journal of Molecular Sciences review, experts claim that researchers has revealed a drop in inflammatory molecules connected to Alzheimer’s Disease, which is important information for older persons.
According to a May 2022 review in General Psychiatry, small human trials have suggested that sulforaphane may be effective in treating autism, schizophrenia, and maybe other brain-related diseases.
According to Dr. Li, this bioactive substance boosts the body’s defensive mechanisms, resulting in better circulation, the formation of nerve cells, gut health, and immunity while also reducing inflammation.
It’s important to note that the few human studies on sulforaphane have found good results using high-potency extracts or supplements, which could not be equivalent to the quantity of sulforaphane present in foods.
3. It’s High in Fiber
One thing is for certain: the advantages of fiber in broccoli are unquestionable as we wait for further human studies to investigate the relationship between particular chemicals in broccoli and enhanced cognitive performance.
Although the link between consuming fiber and cognition may not be immediately apparent, there is proof that what occurs in the gut has an impact on the brain.
The idea that gut bacteria and the central nervous system communicate in both directions is explained by the gut-brain link. According to a review published in the Annals of Gastroenterology in April 2015, your gut health may have an impact on your brain plasticity and cognitive performance. This means that the health of each one influences the health of the other.
Additionally, Dr. Li notes that broccoli provides dietary fiber, which supports gut health by nourishing the microbiome’s beneficial bacteria. Gut bacteria that are well-fed create compounds on their own that have been demonstrated to enhance metabolism, reduce inflammation, and aid in the prevention of dangerous visceral fat. Your brain is also impacted by all of this.
According to findings from a 19-year study published in the February 2022 issue of Nutritional Neuroscience, people who consumed the most fiber (an average of 20 grams per day) had the lowest risk of dementia, and those who consumed the least fiber (an average of only 8 grams per day) had the highest risk.
Tip
According to the Academy of Nutrition and Dietetics, adults should consume 14 grams of fiber for every 1,000 calories they consume each day. This equates to around 25 grams per day for those who were assigned female at birth (AFAB) and 38 grams per day for those who were designated male at birth (AMAB).
With only 31 calories, one cup of chopped broccoli provides 2.4 grams of fiber.
How Much Broccoli Should You Eat?
There is a standard for the number of fruit and vegetable servings you should have each day, but there isn’t one for how much broccoli you should consume daily.
According to the March 2021 findings in Circulation, researchers discovered that consuming five servings of fruits or vegetables per day conferred the best health advantages in a study that examined the diets of nearly 66,000 people.
I advise my patients to eat broccoli since it is a nutrient-rich vegetable with bioactive components, such as sulforaphane, that support their bodies’ natural defensive mechanisms for health and, as a result, help safeguard their brain function.
For the greatest benefit, try to include a variety of cruciferous veggies in your diet, aiming for anywhere between 1/2 and 1 cup of broccoli a few times per week.
