Nutri News September 2022

12
W H A T F O O D S
A R E C O N S I D E R E D
" B R A I N F O O D S "
Leafy Greens
Leafy green vegetables like spinach,
kale, collard greens, and broccoli are all
high in nutrients, such as vitamin K,
folate, lutein, and beta carotene. These
nutrients have been shown to support
brain health and potentially slow
cognitive decline.2 Vitamin K
specifically is a fat-soluble vitamin that
is required for the formation of a type of
necessary fat in brain cells known as
sphingolipids. Additionally, some
studies have shown that older adults
with high vitamin K intake have
stronger cognitive function and better
memory.3
Fatty Fish
Fatty fish like salmon, tuna, herring,
trout, and sardines are rich sources of
omega-3 fatty acids.2,3 Omega-3s are
extremely important for brain health
because roughly 60% of the brain is
composed of fat, half of which is made
of omega-3 fatty acids. Healthy
unsaturated fats, such as omega-3s,
have also been linked to lower levels of
a protein known as beta-amyloid. Betaamyloid
may be responsible for the
formation of damaging clumps in the
brain of individuals with Alzheimer's.