Those who ate at least 2.8 servings of vegetables a day effectively slowed their rate of cognitive change by about 40% compared with those who consumed less than one serving a day. But for fruit, the cognitive decline rate difference between the higher and lower intake quintile groups was not significant.
Put a Stopper on Dietary Copper
On the flip side of the dietary coin, a diet high in saturated and trans fats along with a high intake of dietary copper may be associated with an accelerated decline in thinking, learning, and memory.
In a study of 3,718 participants, ages 65 and older, enrolled in the Chicago Health and Aging Project (CHAP), high copper intake from food and supplements was linked to a significantly faster rate of cognitive decline. However, the association held only for those who also consumed a diet high in saturated and trans fats, found a study in the August issue of the Archives of Neurology.
Organ meats, such as liver, and shellfish are foods with the highest copper levels, followed by nuts, seeds, legumes, whole grains, potatoes, chocolate, and some fruits. Drinking water delivered through copper pipes may also add trace amounts of the metal. The recommended dietary allowance of copper for adults is 0.9 mg/d, said Martha Clare Morris, Sc.D., of Rush Medical College in Chicago, and colleagues.
