If you’re looking for another reason to visit the salad bar next time you eat out, here’s a new study to give you an added boost.

Researchers at Rush University Medical School in Chicago found that eating as little as 1 and 1/3 cup of lettuce every day–or a bit more than half a cup of cooked darky leafy greens–may delay the decline in memory and thinking skills that can occur as you get older. Eaters of leafy greens had brains that worked as well as people 11 years younger.

There are a lot of factors that can affect our brain health–age, activity level, alcohol consumption and smoking–but even after controlling all of these, leafy greens emerged as the dominant factor in protecting our brain.

“This study is promising,” says Oly Avitzur, neurologist and medical director of the study. “While cognitive disease can stem from multiple factors, there is evidence that modifying your diet can have a positive impact.”

WHAT’S SO SPECIAL ABOUT LEAFY GREENS?

The power of leafy greens lies in their combination of nutrients. For example, vitamin E has been shown to reduce inflammation of the brain and the accumulation of plaque on brain nerve cells, a hallmark of Alzheimer’s disease. The vitamin B folate, which assists in the DNA building process, also has positive effects. Other important nutrients in greens include the antioxidant lutein and vitamin K.

Lead researcher, Dr. Martha Morris, who has studied diet and dementia for decades, points out, “There aren’t many foods that contain all of these nutrients in the same package.” They are also at the top of the list in giving you protection when in comes to cutting your risk of cancer, type 2 diabetes, and other lifestyle diseases.

IMPROVE YOUR MEMORY

An easy green to add to your meals is spinach. Just one cup of spinach contains more than 65% of your daily value for folate and more than 20% of your daily value for vitamin B6. Both of these are brain friendly nutrients that will reduce inflammation that can lead to Alzheimer’s disease and dementia. It can also help you focus better and improve your memory.

EASY WAYS TO EAT MORE GREENS

1. Start your day right. Spinach and kale go great in scrambled tofu or in a power bowl of beans and brown rice.
2. Garnish sandwiches and wraps. Use a liberal amount of kale, spinach or dark lettuce to add extra nutrition to your lunch.
3. Sneak them in. If leafy greens are a tough sell for you or your family, chop them up finely and add them to foods like chili, soups, and casseroles. One smart mother I know blends them up in her pancake batter.
4. Toss a salad. Eating a salad a day may be the easiest way to get your greens. But if a bowl full of lettuce seems too boring, add some beans, whole grains and other veggies to make a tasty dish