Updated: Dec 13, 2022
Fruits and veggies are so important for overall wellness and brain health. We like to
describe fruits as the cleansers of our bodies and veggies as the builders. Some top food groups
that promote brain health are berries, leafy greens and melons.
Leafy greens such as kale, spinach, collards, and broccoli are rich in brain-healthy nutrients like
vitamin K, lutein, folate, and beta-carotene. Folate aids in the formation of dopamine and
serotonin which are important for mental health and brain function. They also aid in the creation
of DNA and the formation of neurotransmitters and the nervous system during pregnancy.
Research suggests that eating leafy greens may help your brain stay sharp, improve memory and
decrease age-related cognitive struggles.
Berries contain flavanols, which are a type of flavonoid. Flavonoids protect neurons against
damages caused by neurotoxins. They also can suppress neuroinflammation, and have the
potential to promote memory, learning and cognitive function. They also give berries antioxidant
and anti-inflammatory effects that repair cell damage. Anthocyanins, a chemical compound
responsible for the colors of red, blue and purple hues, can cross the blood-brain barrier to
protect the brain cells from diseases such as cancer and struggles associates with aging.
Other fruits that help support brain health are melons. For example, watermelon has high
concentrations of antioxidants such as lycopene which helps prevent cognitive decline.
Cantaloupe has high concentrations of beta-carotene, Vitamin C, and folate; all of which
contribute to healthy brain function and wellness.
Quality of fruits and veggies is important in order to receive the nutrients they are meant to hold.
Local Farmers Markets are a great way of finding fruits and veggies that are grown for the
purpose of nutrients versus mass production. Farmers Markets are also a great way to support
and interact with your community. Below is a list of Farmers Markets local to the Northshore
MA area. You can also use this website: www.massfarmersmarkets.org to search on your own from
anywhere in the U.S.
Here are some local favorites: