Eating green leafy vegetables every day took eleven years off brain age
“Adding a daily serving of green leafy vegetables to your diet may be a simple way to help promote brain health,”
Dr. Martha Clare Morris , Professor of Epidemiology at Rush University Medical Center, Chicago.
One of my simplest tips for eating healthily is to eat some kind of green leafy vegetable every day. They’re full of key nutrients and easy to prepare, which is why they’re one of my favourites. Green leafy vegetables like spinach, kale, chard, nettles, watercress, rocket, and pak choi are packed with nutrients, which is why green leafy vegetables are top of the Swedish Food Agency’s list of most nutritious vegetables. All of their various nutrients interact to have a positive effect on the body. They’re rich in things like fibre, antioxidants such as beta-carotene and vitamin C, chlorophyll, iron, calcium, potassium, and folate, which work together to help reduce the risk of diseases such as diabetes, osteoporosis, cardiovascular disease, and certain types of cancer, while also helping to support the health of our eyes and brain.
“Eating these leafy greens was independently associated with slower cognitive decline. That tells you this single food group contains so many nutrients it could be brain-protective.”
Dr. Martha Clare Morris , Professor of Epidemiology at Rush University Medical Center, Chicago.
Eating green leafy vegetables every day has been linked to a reduction in brain age of eleven years
A group of researchers in Chicago led by Professor Morris has demonstrated a link between the regular consumption of green leafy vegetables and a significant reduction in age-related cognitive impairment. They studied a group of people for two to ten years and saw that people who eat a lot of green leafy vegetables retain their mental abilities better. The cognitive function of those who ate one or two portions of green leafy vegetables a day corresponded to someone eleven years younger, compared with those who didn’t eat leafy vegetables. It’s important to point out that it cannot be concluded from this study that green leafy vegetables reduce brain age, but a connection can be seen between the two. It’s good to bear in mind that many diets and trends which focus on weight instead of holistic health can have adverse effects on the brain. Normal brain function not only affects other organs in the body, but it’s essential for cognitive ability and emotional well-being.
Green, but full of lovely protective colours
Green leafy vegetables are full of different lovely colours. These vegetables are like the green leaves on a tree, losing their green pigment in the autumn to turn beautiful shades of yellow, orange, and red. They have a significant antioxidant effect to protect the body in many different ways. For example, substances classed as carotenoids, such as lutein and zeaxanthin, reduce the risk of age-related visual impairment. According to the American Institute for Cancer Research, carotenoids from green leafy vegetables can protect the body’s DNA from damage, which can reduce the risk of certain types of cancer. Because carotenoids are powerful antioxidants, they can neutralise harmful free oxygen radicals.
“Eating green leafy vegetables every day is a good example of how easy it can be to eat healthily.”
Raw or cooked?
What’s better: eating fresh or cooked leafy vegetables? As always, it’s good to alternate, as the nutrients vary depending on how the food is prepared. Fresh leafy vegetables contain more vitamin C, while cooked leafy vegetables contain more calcium and iron. Spinach contains oxalic acid, for example, which can inhibit the uptake of calcium and iron. When cooked, the oxalic acid is broken down, and so the calcium and iron can be absorbed more readily.
Easy ways to eat more green leafy vegetables:
In a salad with a few other raw vegetables. You can also mix in strawberries, melon, or other fruit to make it more appealing to children. Another way can be to use a lemon and honey dressing.
In a sandwich.
Lightly sautéed spinach and garlic are tasty and quick to prepare.
Add to a smoothie.
Perfect for mixing into a vegetarian stew.
My advice:
Eat green leafy vegetables every day and alternate between fresh and cooked. Green leafy vegetables contain vitamin K, so those taking blood-thinning medication must be careful and consult with their doctor as vitamin K can have an adverse effect on the medication. Children under the age of one should not eat green leafy vegetables as they contain nitrate, which can be converted into nitrite. This can adversely affect the ability of the blood to transport oxygen.
