Carotenoids, the compounds that give orange and yellow foods like carrots their color, aren’t just bright pigments that make the garden pretty. They’re also nutritional powerhouses that help keep your brain sharp. In addition to being antioxidants and playing an instrumental role in preventing heart disease and certain forms of cancer, carotenoids enhance brain function. One study showed that people with low levels of certain types of carotenoids fared badly on tests of mental function, including mental quickness, memory, and recognition.
It has been well established that one carotenoid, lutein, is important to eye health, but recent research shows that it is crucial for brain health as well. Although lutein makes up only about 12 percent of the carotenoids people eat, it makes up about 60 percent of the carotenoids in the brain, meaning the brain specifically “prefers” it. In fact, some researchers have linked lower levels of lutein in the brain with cognitive decline. Other researchers are studying the possibility that the consumption of carotenoids may prevent or delay Alzheimer’s.
Your body can’t produce carotenoids on its own, so you have to eat them in your diet. They can be found in abundance in carrots, broccoli, cantaloupe, cauliflower, green leafy vegetables (such as kale and spinach), and tomatoes. Some research suggests that it is easier for the body to access the carotenoids in these plants if they are cooked first to help break down the cell walls, so don’t rely only on fresh salads—also cook these foods in soups and stir-fries to bring out their best nutritional value.