Introduction:

Keeping your brain young is important not only at a young age but also when we get old. This term can mean improving and being able to use your cognition at its most effective level. It can also mean protecting your cognition as you grow older from the risks that come with age. Our brain just like every other organ is prone to damage and ageing. Our brain has millions of brain cells, which help the brain to communicate with several other parts of the body. These neurons are connected. One cell passes the signal it receives to another. This process continues until it reaches its target destination. Several factors from the environment can affect the growth, development and activity of the brain cells. Lifestyle habits also play a major part. Diet provides these cells and the whole brain with the nutrition it needs. Foods act as fuel not only for the body’s various organs but also for the brain and its cells. So we need to make sure we eat food that can provide positive nourishment for brain health. Several foods also contain ingredients that can provide protective effects on the brain. Fatty fish, nuts, seeds, and vegetables are ideal food for nurturing brain and cognitive health. Vegetables have been supporting good health, vitality and longevity from ancient days. Below, we look at the 4 best vegetables that help nourish brain health and protect it long-term.

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Top 6 vegetables that can keep your brain young

1. Broccoli

Broccoli is a green vegetable. Even though it may not taste the best, Broccoli is one of the best vegetables for the brain. Several reasons take broccoli ahead of the competition. Broccoli is rich in natural compounds called glucosinates. Our body turns it into a compound called isothiocyanate. This synthetic compound helps your body fight off toxins, inflammation and damage from oxidative cells. These factors can lead to cell injury and death. In this way, these compounds protect nerve cells. It also contains the compound sulforaphane. This compound acts as an antioxidant and has anti-inflammatory properties. It is known for its role in the development of stem cells in the brain. It also contains lutein which protects cells. There are also vitamin C and flavonoids present in Broccoli. Both of these are active antioxidants that inhibit receptors that promote neuroinflammation.

2. Brussels sprout

Brussels sprout was first grown in the 13th century. It gets its name from the city of Brussels in Belgium. Brussels sprouts have plenty of Omega-3 content. Omega-3 is a type of fat which is especially helpful in brain development. The brain tissue consists of a lot of fat. Hence, nourishment with healthy fats such as Omega-3 and brain-healthy nutrients can make a difference. It is famous for its anti-inflammatory properties. It also has Vitamin C, another antioxidant. Vitamin K which is found in Brussels sprouts can help in disposing of toxins that could otherwise cause harm to the brain cells.

3. Carrots.

A carrot is the root of a plant. The unique compounds in carrots are beta-carotene, which are great antioxidants. The name of this powerful compound which is present in other vegetables as well was coined from the Latin word ‘carota’, which means carrot. This is because carrots have some of the highest levels of carotenoids. These compounds can prove as powerful agents to fight neuroinflammation which is a type of inflammation that directly affects the brain. Compound luteolin is shown to reduce memory deficits that are linked with age. It can control the excessive activity of microglia in the brain, which takes place in old age. Microglia is the body’s defensive agent. But it is also responsible for neuroinflammation. Thus, carrots can be a great addition to your next salad.

4. Cabbage and cauliflower.

We have combined these two vegetables in one section because they both have a shape that is similar to the brain. Cabbage has anthocyanin. This compound is known to improve your memory and motor skills. It can also promote growth in learning abilities. It inhibits the death of nerve cells and its effects. This result may be possible because it can reduce plaque. This preservation of nerve cells helps to prevent the decline in short-term and long-term memory. Cauliflowers contain choline, which is beneficial in brain development. It particularly benefits areas of the brain controlling memory, moods and recall. The body uses it to build a synthetic compound called acetylcholine. This compound acts as a chemical messenger which plays a role in the signalling of CNS. Both cabbage and cauliflower have Vitamin K. This vitamin helps in the process of detoxifying the liver. A healthy liver leads to a healthy brain. This is because the liver is associated with functions like the storage of vitamins, cleaning toxins, and supporting metabolism and immunity. All of them are directly related to the brain.

5. Spinach.

The fictional character ‘Popeye’ achieved incredible strength when he ate a can of spinach. Well, reality aligns quite well with fiction. We mean it may not give you superhuman strength but it is indeed a highly nutritious vegetable. It is very nutritious for the brain as well. The brain-healthy nutrients in spinach include lutein, beta-carotene and Vitamin A. These nutrients are strong agents in fighting inflammation. Further, there is a great amount of nitrate content. The body uses nitrate to increase the production and function of nitric acid in the blood. Nitric acid is a synthetic compound that helps in improving blood to the brain by dilating the blood vessels. This results in a better supply of other nutrients as well. Spinach can also improve the function of this essential chemical in the blood. Another factor in this vegetable that benefits the brain is the high concentration of iron. Iron can reduce the risk of anaemia which is a condition where there is less oxygenated blood in the body. The supply of oxygen to the body’s organs is critical for their function. Anaemia can lead to cognitive damage. Spinach may also act as an anti-stress agent. Research shows that it might reduce depressive symptoms. In summary, spinach can provide protective effects against brain damage and ageing by:

• Increasing blood supply.
• Improving oxygen content in the blood
• Fighting inflammation.

6. Asparagus

Asparagus has an abundance of Vitamin A and C which are known for protecting the entire body from the effects of aging. Further, it contains folate which the body turns into folic acid, which is essential for cell function. It helps generate new cells and also protects them from damaging agents. These qualities make asparagus great for reducing the risk of dementia.