Eating This Vegetable Could Lower Your Dementia Risk

We all want to keep our brains sharp as we get older. Many things affect how our brains age and our risk of developing dementia. Dementia is when memory, language, or thinking skills decline and interfere with daily life. Research shows that in addition to genetic and environmental factors, lifestyle choices—like exercise, keeping your mind active, and eating well—can play a role in your risk for dementia. While no single food can protect your brain on its own, dietitians agree that leafy greens like spinach deserve a spot on your plate. 

Here’s why dietitians say spinach is the standout vegetable to help reduce your risk of dementia.

Why Dietitians Love Spinach

It Improves Blood Flow To The Brain

Mitochondria are tiny structures in our body’s cells that produce energy. Cells need energy to do everything—from moving and growing to sending signals in your brain. “Spinach is high in nitrates, which boost blood flow and oxygen to the brain for better mitochondrial performance,” says Chrissy Barth, MS, RDN, IFNA-COT, RYT. A large population-based study found that for every 50-mg increase in dietary nitrates, the risk of developing dementia decreased by 8 percent. The most substantial benefit came from vegetable-based nitrates, including spinach, which is a rich source.

It Supports Your Memory and Focus

Chronic neuroinflammation is inflammation in the brain or spinal cord and a known risk factor for an increased production of Aβ (amyloid-beta) plaques in the brain. These amyloid-beta plaques trigger further neurodegeneration—loss of brain function—as seen in Alzheimer’s disease. “Spinach is one of the top sources of lutein, a brain-loving antioxidant that protects neurons from stress and supports memory and focus,” says Katie Schimmelpfenning, RDN. 

Research shows that people with higher lutein levels had fewer Alzheimer-related brain changes and fewer symptoms of dementia, suggesting a protective role for these antioxidants.

It’s a Natural Source of Folate

“Just half a cup of cooked spinach delivers about one-third of your daily folate, a B vitamin essential for healthy brain function,” says Hennis Tung, MS, RD., While folate’s role in fetal brain development has been well established, recent studies have found it may be just as crucial for brain function later in life. 

In fact, research has found that older adults with folate deficiency had a higher risk of developing dementia. This may be due to folate’s role in lowering homocysteine levels and supporting DNA repair in brain cells, two key factors linked to dementia risk. Homocysteine is an amino acid and elevated levels can lead to health issues. However, researchers haven’t yet determined whether low folate levels are a direct cause of dementia or just an early warning sign.

It Supports the Gut-Brain Connection 

Our gut and brain are connected. Research suggests that eating a diet rich in phytochemicals, naturally occurring beneficial compounds found in plants like spinach, can increase antioxidant activity in the gut. Antioxidants reduce inflammation by neutralizing free radicals—the “bad guys” that can lead to cell damage and disease. These protective effects then positively impact the brain. Additionally, bacteria in the gut ferment the dietary fiber found in spinach and produce short-chain fatty acids like butyrate, propionate, and acetate. These short-chain fatty acids further reduce inflammation and can help protect the health of your nervous system too.,

Strategies for Keeping Your Brain Sharp

While adding spinach to your diet is a powerful first step, there are many other things you can do to support a healthy brain. 

• Stay physically active: Diet and exercise go hand in hand, especially when it comes to your brain health. “Exercising regularly, at least 150 minutes per week, helps improve blood flow, reduce stress, and improve cognitive function,” says Ana Reisdorf, MS, RD.
• Embrace the MIND diet: “The MIND diet, which is rich in leafy greens, berries, oily fish and nuts, has shown benefit in supporting optimal brain health,” says Tung. In fact, research shows that people who closely follow this eating pattern have a 17% lower risk of developing dementia compared to those who follow it the least.
• Manage your stress: Chronic stress isn’t just exhausting—it may also double your risk of Alzheimer’s disease and significantly raise your chances of mild cognitive impairment. “Practice mindfulness, yoga, or spend time in nature to help lower cortisol levels and protect the areas of the brain that support memory,” says Barth. 

Our Expert Take

Spinach helps improve blood flow to the brain, fights inflammation and supports the gut-brain connection. Emerging research suggests the nutrients found in spinach–especially folate, lutein, and nitrates–may help lower the risk of dementia over time. Pairing leafy greens like spinach with a Mediterranean-style or MIND-style diet, regular movement and effective stress management is a powerful way to protect your brain and stay sharp as you age.