Leafy greens, such as kale, spinach, and collards, may slow age-related mental decline and reduce the risk of dementia.

Key Takeaways

• Leafy greens, including kale, spinach, collards, and turnip greens, have several health benefits. They are rich in antioxidants, vitamins, and minerals.
• The cognitive benefits of leafy greens include slowed age-related mental decline and a reduced risk of dementia.
• To increase your intake of leafy greens, consider adding them to a smoothie, omelet, sandwich, salad, soup, or pasta dish.

Leafy greens like kale, spinach, and collards are packed with nutrients that help keep your brain healthy and sharp.1 Regularly eating them may also lower your risk of cognitive decline and conditions like dementia.2 

1. Slows Age-Related Mental Decline

Consuming leafy greens every day may slow the rate of age-related mental decline. As people age, they naturally experience a decrease in their cognitive abilities. Common symptoms include:3

• Memory problems
• Trouble concentrating
• Slower processing speed

Research shows that adults who consumed at least one serving of green leafy vegetables daily experienced slower age-related cognitive decline. The participants who consumed the most leafy greens had test performances that indicated they were 11 years younger than other study participants, despite being the same age.4

2. Lowers the Risk of Dementia

Adding more leafy greens to your diet may lower your risk of dementia, a group of chronic conditions that cause a significant decline in cognitive abilities. This could include:5

• Thinking
• Processing
• Remembering
• Speaking

Older adults with a plant-based diet rich in leafy greens were less likely to develop Alzheimer’s disease, a neurodegenerative disease that causes changes to a person’s ability to think, remember, and process information.6 It is a type of dementia that is likely caused by a combination of genetic, environmental, and lifestyle factors. 

People with Alzheimer’s tend to have clumps of proteins called amyloid plaques that accumulate around the brain cells. Research shows that people who follow a plant-based diet have lower amounts of beta-amyloid build-up in their brains, which may contribute to their lower dementia risk.7 

3. Delays the Progression of Alzheimer’s Disease

Eating leafy greens may slow the progression of Alzheimer's disease. One study found that spinach contains several micronutrients, including iron, magnesium, calcium, phosphorus, and folic acid, that may delay the disease's progression.8

However, more research is needed to determine if a diet rich in leafy greens is an effective treatment option for dementia conditions like Alzheimer's. 

 

A Word From Verywell

Greens are packed with vitamins, minerals, and antioxidants that can help you focus and improve your memory. By adding just a handful of spinach or kale to your meal, you can boost your nutrition in a simple way.  — KARINA TOLENTINO, RD, MEDICAL EXPERT BOARD

Leafy Greens Nutrition

Popular leafy greens include:1

• Spinach
• Kale
• Collard greens
• Arugula
• Cabbage
• Turnip greens
• Bok choy
• Swiss chard

Leafy greens contain nutrients associated with health benefits, including:9

• Antioxidants: Leafy greens are rich in lutein, beta carotene, and other antioxidants that support brain health and lower the risk of certain types of cancer.4 
• Folate: Folate is a B vitamin that supports healthy fetal growth and heart health. It may also protect against certain types of cancer. 
• Vitamin K: This vitamin reduces the risk of osteoporosis and may lower the risk of inflammatory health conditions. 

Experts recommend that adults aim to fill half of their plates with fruits and vegetables, including leafy greens.10

How to Add More Leafy Greens to Your Diet

Consider adding a serving of leafy greens daily and then increasing your intake. Here are some ideas to get started:11

• Blend spinach or kale into your morning fruit smoothie.
• Add wilted spinach to your scrambled eggs or omelet. 
• Add a variety of greens to your lunch salad.
• Stir collard or mustard greens into your favorite soup, stew, or chili. 
• Use large leafy greens like romaine lettuce to make a sandwich with chicken salad or turkey. 
• Add peppery arugula leaves to sandwiches.
• Tear kale leaves into bite-sized pieces and bake them to make kale chips.
• Sauté bok choy with other vegetables for a quick stir-fry. 
• Add sliced Swiss chard to pasta dishes.
• Chop spinach or kale to top pizza slices.