Specific Vegetables Can Reduce Brain Age By 11 Years

Just two daily servings containing vital nutrients is enough to reduce brain age by 11 years.

Eating green leafy vegetables and other brightly coloured fruits and vegetables could reduce brain age by as much as eleven years, a new study finds.

Vitamin K in foods like mustard greens, spinach, kale and collards have been linked to slower cognitive decline for the first time.

Professor Martha Clare Morris, a nutritional epidemiologist who led the research, said:

“Losing one’s memory or cognitive abilities is one of the biggest fears for people as they get older. Since declining cognitive ability is central to Alzheimer’s disease and dementias, increasing consumption of green leafy vegetables could offer a very simple, affordable and non-invasive way of potentially protecting your brain from Alzheimer’s disease and dementia.”

The study followed 954 older adults with an average age of 81 over around five years.

They found that people who ate just two servings per day of leafy vegetables had better cognitive powers than those who ate none.

The difference was equivalent to having a brain fully 11 years younger.

The nutrients most likely responsible for the boost, the researchers found, were vitamin K, folate, beta-carotene and lutein.

Professor Morris said:

“Our study identified some very novel associations. No other studies have looked at vitamin K in relation to change in cognitive abilities over time, and only a limited number of studies have found some association with lutein.”

Reduce brain age

Other good sources of vitamin K, folate, beta-carotene and lutein which may reduce brain age include brightly coloured fruits and vegetables.

Professor Morris concluded:

“With baby boomers approaching old age, there is huge public demand for lifestyle behaviors that can ward off loss of memory and other cognitive abilities with age.

Our study provides evidence that eating green leafy vegetables and other foods rich in vitamin K, lutein and beta-carotene can help to keep the brain healthy to preserve functioning.”

The research was presented at the American Society for Nutrition (ASN) Annual Meeting at Experimental Biology 2015 in Boston.


For 22 years our family has been loading up on fruits and vegetables (with the vitamin K, folate, beta-carotene and lutein identified in this article) through daily use of Juice Plus+. That’s one more reason we sleep well at night, and – as a first year baby boomer, born in 1946 – I wake up and go to sleep with a young brain!

Interestingly, levels of folate, beta-caroten and lutein have been shown to increase significantly in numerous clinical studies of Juice Plus+ over the past 20 years.