{"id":19382,"date":"2022-04-22T02:02:18","date_gmt":"2022-04-22T02:02:18","guid":{"rendered":"https:\/\/lifehackerguy.com\/?p=19382"},"modified":"2022-05-27T09:58:07","modified_gmt":"2022-05-27T09:58:07","slug":"how-leafy-greens-help-brain-health","status":"publish","type":"post","link":"https:\/\/lifehackerguy.com\/how-leafy-greens-help-brain-health\/","title":{"rendered":"How Leafy Greens Help Brain Health"},"content":{"rendered":"
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We were all told as kids to eat our vegetables, and our mothers were right! Vegetables, and specifically eating green leafy vegetables, is one of the best things you can do for your brain. There are many good, even great leafy green supplements<\/a> on the market today, but absolutely nothing is better than real food.<\/p>\n<\/div>\n

Brain health is central to overall health. A healthy brain is the best way to: counter cognitive decline and the aging process, increase awareness, improve concentration and focus, maximize all the additional fitness and health elements of your life, and has been proven to help stave off disease and disorders, such as Alzheimer's disease.<\/p>\n

So many great benefits can be yours by simply eating leafy green vegetables. They are not just one of the best sources of essential vitamins and minerals but a great way to make tasty meals and snacks that both your body and your brain will enjoy.<\/p>\n

Why Are Leafy Greens Important for Brain Health?<\/h2>\n

Green leafy vegetables are so important because of the essential nutrients and bioactive compounds they deliver. Green leafy vegetables; such as broccoli, kale, spinach<\/a>, and collard greens are superfoods in delivering these essential nutrients and bioactive compounds. <\/p>\n

Plant-based foods such as these have been clinically proven to greatly assist the body's natural resistance to cognitive decline.<\/p>\n

So, what superpowers do these essential nutrients and bioactive compounds wield?<\/p>\n

Vitamin E<\/h3>\n

A powerful fat-soluble antioxidant that is naturally occurring in only certain foods, and leafy green vegetables are among them. Known for its vital role in reproductive health and vision, vitamin E is an unsung hero for its positive effects on health and the prevention of brain aging and cognitive decline.<\/p>\n

Studies are establishing that vitamin E may play an integral part in slowing the progression of Alzheimer's disease, even in those diagnosed with mild to moderate onset Alzheimer's disease.<\/p>\n

Vitamin K<\/h3>\n

Often called the forgotten vitamin, vitamin K is fat-soluble and naturally found in two distinct forms. Vitamin K2 is found in animal and fermented foods, but the most important type, Vitamin K1 is exclusively found in green leafy vegetables.<\/p>\n

Vitamin K has anti-aging properties and helps in the prevention of blood clots. Both effects assist blood flow in the brain and regulate calcium in the brain. Vitamin K is also proven to help protect the brain from damage caused by Alzheimer's disease.<\/p>\n

Related:<\/strong> Athletic Greens D3 + K2<\/a><\/p>\n

Lutein<\/h3>\n

One of the most important nutrients for vision, lutein is now proving to be a critically important nutrient for brain health. Lutein accumulates in the brain throughout your life, making it especially important for younger people to consume.<\/p>\n

Current studies are establishing that lutein plays a role in cognitive function. These studies are proving how it affects long-term health and delays the onset of age-related cognitive decline.<\/p>\n

Beta Carotene<\/h3>\n

Another antioxidant and major ally in our fight against cognitive decline, beta carotene supports memory and learning. Our bodies convert beta carotene into vitamin A. Free radicals in the bloodstream cause oxidized stress which leads to cellular damage that causes mental decline and even the onset of Alzheimer's disease.<\/p>\n

Study<\/a> participants have shown significantly improved memory and less cognitive decline than those on a placebo.<\/p>\n

Folate<\/h3>\n

Folate, aka vitamin B9, goes to the very engineering of our bodies and brains. Folate is critical in the creation of DNA and RNA, neurotransmitters (the guys that regulate our appetite, sleep cycle, and mood), and is even a building block of our nervous system before we're born.<\/p>\n

Folate is also an essential nutrient in our mental health and prevention of cognitive decline. It plays a significant role in addressing mental fatigue, depression, and irritability.<\/p>\n

\"Fresh<\/p>\n

Types of Leafy Greens That Are Rich In Brain-Healthy Nutrients<\/h2>\n

The best thing about the fact that green leafy vegetables are superfoods for your mind is that it really does mean you can eat yourself into better health.<\/p>\n

So, enough with the technical stuff, let's skip to the good part…food!<\/p>\n

Related:<\/strong> Healthiest fruits and vegetables you should eat daily<\/a><\/p>\n

Kale<\/h3>\n

Kale, like cabbage, is a member of the mustard family, and so is a mustard green. Along with vitamin K, kale is rich in vitamin C, calcium, iron, fiber, and antioxidants – just to name a few. Kale can be added raw to a salad or cooked in any soup. It can also be steamed, roasted, sauteed, blanched, and braised, but the trendiest way to consume kale is in a smoothie.<\/p>\n

Spinach<\/h3>\n

Interestingly, spinach actually comes from Persia and is a member of the same family as beets<\/a> and quinoa. Spinach is a genuine superfood, rich in fiber, vitamins A, C, and K1, folic acid, iron, calcium, and too many more to list. Spinach is so nutrient-rich and is said to prevent cancers.<\/p>\n

Adding spinach to your diet is easy. You can add spinach to soups, salads, stews, pasta, or stirfry. Or you can try adding it to your scrambled eggs, on your sandwich instead of lettuce, or even on pizza! You can also add it to smoothies and shakes as well.<\/p>\n

\"Bowl<\/p>\n

Broccoli<\/h3>\n

Also a relative to kale and cabbage, broccoli is actually an engineering feat of the Etruscans in Italy where it started out as cabbage. Broccoli was later called ‘Italian asparagus' by the British and made popular by Thomas Jefferson, and later famously hated by George H.W. Bush.<\/p>\n

Broccoli is rich in fiber, vitamins C and K1, folate, potassium, manganese, and iron, and is one of the few vegetables that are rich in protein as well. The best way to eat broccoli is either raw or steamed, but roasted is very good too.<\/p>\n

Collards<\/h3>\n

Unless you are from the South, collards (collard greens) are probably the most alien to you on this list. Collards are 90% water and very rich in vitamin K, as well as vitamins A, C, and manganese.<\/p>\n

You can integrate collards into your diet relatively easily, due to their sturdiness. You can roll them into wraps, shred them into a casserole, puree them into a pesto, or simply add them to salads or make them as a side dish on their own.<\/p>\n

\"Collards<\/p>\n

Cabbage<\/h3>\n

One of the most versatile vegetables you'll find, cabbage has been a staple food for thousands of years. It is also very rich in minerals and vitamins, including fiber, vitamins K, C, B6, folate, manganese, calcium, potassium, and magnesium.<\/p>\n

Cabbage is also a powerful anti-inflammatory, improves digestion, and lowers both blood pressure and cholesterol. Cabbage is great in salads, slaws, fermented as sauerkraut, or roasted.<\/p>\n

How Much Leafy Greens Should You Consume Per Day?<\/h2>\n

Rush University Medical Center conducted a thorough study on cognitive abilities and eating leafy greens in its Memory and Aging Project<\/a>.<\/p>\n

The Memory and Aging Project, which utilized a food frequency questionnaire, found significant differences between participants over years, and the study<\/a> results suggest that leafy green vegetables play an important role in preventing slow cognitive decline and other cognitive changes.<\/p>\n

Rush University Medical Center found that with as little as one serving a day of these green leafy vegetables, incredible benefits to both brain health and overall well-being can result.<\/p>\n

FAQs<\/h2>\n

How much kale is safe to consume in a day?<\/h3>\n

Everything is in moderation. Eating one serving of kale a day is perfectly fine, but it's advised not to exceed two servings a day. Bearing in mind that the Dietary Guidelines for Americans<\/a> suggest a maximum of 2 1\/2 cups a week.<\/p>\n

How does spinach affect your brain?<\/h3>\n

A research team from Rush University Medical Center found that spinach<\/a> acted as a brain booster and eating spinach regularly effectively worked like an anti-aging regime for your mind.<\/p>\n

Related:<\/strong> How much spinach a day should I eat?<\/a><\/p>\n

What other vegetables contain Vitamin E?<\/h3>\n

Vitamin E is found in many vegetables. Brocolli, spinach, and collards are just some of the best sources. Asparagus, beet greens, turnip greens, mustard greens, swiss chard, and even sweet red peppers as well as butternut squash are good sources as well.<\/p>\n

Do leafy greens lose nutrients when cooked?<\/h3>\n

Cooking always affects nutrients, but not necessarily in a bad way. Water-soluble vitamins can leech out if boiled. However, slow cooking will keep the nutrients in your food. Grilling, barbequing, and roasting are the best options. Deep frying is always bad.<\/p>\n

\"Cooking<\/p>\n

The Bottom Line<\/h2>\n

I can't say this enough, because it's the most amazing part. You can literally eat yourself into a better place. Providing, of course, you do it correctly.<\/p>\n

This is not to say that you don't need to exercise. An active body is always the healthiest and strongest body. And again, while there are some great supplements out there, they're just that…supplements and not a replacement for vegetables<\/a>. They supplement your otherwise healthy diet.<\/p>\n

And a healthy diet for a healthy brain requires leafy green vegetables. These vegetables are the best source of all the vitamins and nutrients that your brain needs. Cognitive decline has become common, but that doesn't mean that a loss of your cognitive abilities has to be inevitable.<\/p>\n

How and what you eat today is directly connected to your cognitive health tomorrow.<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"

We were all told as kids to eat our vegetables, and our mothers were right! Vegetables, and specifically eating green […]<\/p>\n

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