Leafy Greens (Spinach, Kale, Swiss Chard)

Leafy greens like spinach, kale, and Swiss chard are exceptional for combating systemic inflammation due to their rich content of vitamin K, polyphenols, and carotenoids. Vitamin K specifically helps by inhibiting pro-inflammatory cytokines. A study published in 2018 in the journal *Neurology* by researchers at Rush University and Tufts University, which followed 960 adults aged 58-99, found that participants who consumed approximately 1.3 servings of green leafy vegetables daily had a slower rate of cognitive decline, equivalent to being 11 years younger in age. This benefit is linked to the reduction of neuroinflammation. Beyond cognitive health, these vegetables offer a wide array of protective compounds, including glucosinolates and nitrates, and are among the most nutrient-dense foods per calorie.