These Vegetables Can Combat Alzheimer’s

When it comes to fighting cognitive decline, some vegetables are better than others.

Stolyevych Yuliya/Shutterstock

Our memories help make us who we are. But as we grow older, we start to dread the prospect of dementia stealing away our precious moments. Alzheimer’s disease—estimated to affect 14 million patients by 2060, triple its current rate—looms large, threatening to rob people of the ability to remember even their most cherished loved ones.

But what if certain vegetables can help safeguard our memories well into old age? New research suggests that consuming foods with certain nutrients may fend off steep cognitive decline.

What Nutrients Are Missing in Alzheimer’s Patients?

People with Alzheimer’s have 50 percent lower brain levels of lutein, zeaxanthin, lycopene, and vitamin E compared to healthy individuals, a recent study in the Journal of Alzheimer’s Disease finds.

Lycopene is a carotenoid that gives red or pink colors to foods such as tomatoes and pink grapefruit. Zeaxanthin is also a carotenoid found in the human eye, protecting eye tissues from sunlight damage. Lutein is an antioxidant that protects and improves eye function.

Story continues below advertisement

Higher dietary levels of lutein and zeaxanthin have been strongly linked to better cognitive function.

The recent study shows for the first time that certain nutrients are deficient in Alzheimer’s patients’ brains, including carotenoids abundant in colorful vegetables such as carrots, according to study lead author C. Kathleen Dorey, who holds a doctorate in cell biology and is a professor in the Basic Science Education Department at the Virginia Tech Carilion School of Medicine.

“These results are consistent with large population studies that found risk for Alzheimer’s disease was significantly lower in those who ate diets rich in carotenoids, or had high levels of lutein and zeaxanthin in their blood, or accumulated in their retina as macular pigment,” Ms. Dorey said in a statement.

Carrots aren’t the only source of carotenoids in our diet, Amargo Couture, a registered dietitian at Northwell Staten Island University Hospital, told The Epoch Times. They’re also found in dark orange fruits and vegetables such as mango, apricot, cantaloupe, pumpkin, and sweet potato, she noted.

Story continues below advertisement

Some foods that contain high levels of both zeaxanthin and lutein are green leafy vegetables, including kale, spinach, peas, broccoli, and lettuce, according to Ms. Couture.

“Lutein and zeaxanthin are also found in some of our favorite fruits such as grapes, kiwi, and even orange juice,” she said.

Why Do We Need Antioxidants for Brain Health?

Our brains are especially subject to oxidative stress, likely because they use up to 20 percent of our energy despite being a small fraction of body mass.

Antioxidants in leafy greens and other vegetables protect brain cells from this stress.

Eating a diet rich in vegetables has also been shown to reduce inflammation in the body, as antioxidants have anti-inflammatory properties. Chronic inflammation has been linked to a variety of health problems, including cognitive decline and the development of dementia. By reducing inflammation, vegetables can help protect our brain cells and improve cognitive function.

Story continues below advertisement

Neuroplasticity refers to the brain’s ability to form new neural connections throughout life. Antioxidants support neuroplasticity by protecting neurons from damage, allowing for optimal brain function and adaptability.

Mom Was Right: Eat Your Vegetables

In addition to antioxidants, vegetables provide vitamin K, which improves cognitive function and reduces dementia risk. Vitamin K enables the protein osteocalcin to support brain cell health. A recent study found that vitamin K reduced Alzheimer’s-associated amyloid plaques in mice.

A 2018 Neurology study of nearly 1,000 people aged 58 to 99 found that eating one to two servings of leafy greens daily resulted in fewer memory issues and less cognitive decline versus rare intake.

Beyond antioxidants and vitamin K, vegetables offer fiber to maintain digestive and blood sugar health. High blood sugar is linked to increased dementia risk.

Research into the well-established relationship between the gut and the brain has found that the health of the gut microbiota influences brain function. Fiber provides nourishment for beneficial gut bacteria. A healthy gut microbiota is associated with enhanced cognitive function.

Story continues below advertisement

Cruciferous vegetables such as broccoli also contain sulforaphane, which has been shown to boost cognition and protect against neurodegeneration.

In addition to having antioxidants and anti-inflammatory properties, sulforaphane has been found to have neuroprotective effects, meaning that it can protect neurons from damage. This neuroprotection is crucial for preventing or slowing the progression of neurodegenerative diseases.

Does Cooking Destroy Plant Nutrients?

People may be concerned about whether cooking destroys these healthy plant compounds. A myth has developed that eating vegetables raw is the best way to optimize our nutrition.

But evidence shows that brief cooking with fat can increase absorption of these antioxidants, according to Ms. Couture. Beta carotene isn’t a heat-sensitive nutrient, “which means that it is not destroyed with a short cooking time.”

Cooking softens the plants’ cell walls, allowing more binding of compounds to fiber and enhancing bioavailability, she said. Bioavailability means that the body can absorb more of these beneficial nutrients.

So while raw veggies offer benefits, properly cooked ones may provide more nutrients that our bodies can actually use.