The more fruit and vegetables you eat the lower is your risk of cognitive decline with vegetables being particularly protective. The best kinds of vegetables are carrots, cauliflower, broccoli, Brussels sprouts, cabbage, spinach and mushrooms. The best fruits are berries, especially blueberries and strawberries. Flavonoids and polyphenols, found not only in fruit and vegetables, but also in tea, red wine and dark chocolate, are associated with preserving memo and a number of mechanisms exist to explain their positive actions on cognitive performance. The most protective effect is found eating six servings (500g) a day of fruit and vegetables.
Supplementing both vitamin C (2g), taken in two divided doses, plus 400iu (300mg) of vitamin E, as part of an all-round antioxidant that contains N-acetyl-cysteine and/or reduced glutathione, as well as Co-enzyme Q10.