Alzheimer’s disease is the most common form of dementia, impacting more than 7 million American adults, and cases are projected to double by 2060.
But experts say eating broccoli can help to slash risk for the disease. Researchers have found that the fibrous vegetable is packed with nutrients and chemicals that combat cognitive decline.
One study showed older women who regularly ate broccoli performed better on memory tests.
“It was almost like they were younger by one or two years in terms of their cognitive scores,” Jae Hee Kang of Harvard’s Brigham and Women’s Hospital, said in a statement.
Broccoli is a cruciferous vegetable, a category for those with cross-like four-petaled flowers, such as cauliflower and Brussels sprouts.
Eating more of these vegetables has been linked to a lower risk of developing Type 2 diabetes, as well as a reduced risk of cancer and dying from cardiovascular disease.
Cruciferous vegetables are high in B vitamins and plant pigments called carotenoids that have been shown to reduce levels of a molecule linked to dementia, according to WellMed Medical Group. One study found that eating these vegetables can help lower the levels of bad tau proteins, which are hallmarks of Alzheimer’s disease.
People just need to eat one or two servings a day to feel the benefits, Emma Veilleux, senior dietitian with the Simms/Mann UCLA Center for Integrative Oncology, told UCLA Health.
Broccoli also has choline, an essential micronutrient found in cruciferous veggies, milk, yogurt, eggs and fish. A study from Tufts University researchers found that eating foods high in choline could reduce the risk of developing dementia.
Consuming 350 milligrams of choline a day – a cup of broccoli has 29.8 milligrams – was associated with the lowest risk of clinical Alzheimer’s diagnoses in older adults.
Low choline levels in the blood have also been tied to an increased risk of Alzheimer’s disease. Some 90 percent of Americans are not receiving enough choline each day, according to researchers at Arizona State University. Federal health officials recommend men and women, over the age of 19, get 550 milligrams and 425 milligrams a day, respectively.
And broccoli is a great source of antioxidants that help fight inflammation, which can drive cognitive decline. Just a cup has 81 milligrams of immune health-guarding vitamin C, as well as eye health-protecting vitamins A and E. That’s approximately as much vitamin C as found in a medium-sized orange.
“It’s packed with powerful antioxidants and compounds that protect brain cells from inflammation and oxidative stress – two key drivers of cognitive decline,” registered dietitian Lisa Young told EatingWell.
People can add more broccoli to their diet by tossing a few florets it into a stir fry with chicken or tofu, finely chopping it up to stir into a rich and creamy winter soup or throwing it in the oven with grated cheddar on top for a satisfying and savory crunch.
