The Alzheimer's Revolution by Joseph Keon

Author:Joseph Keon
Language: eng
Format: epub
Publisher: Hatherleigh Press
Published: 2022-09-15T00:00:00+00:00

POWER GREENS

Leafy greens, such as spinach, kale, chard, collard greens, dandelion greens, bok choy, and turnip greens are nutritional powerhouses consistently linked to better cognitive function as well as many other positive outcomes. Greens like these are rich in antioxidants such as beta carotene, vitamin C and E, selenium, lutein, and zeaxanthin. They also are a good source of folate, which as we have seen is critical to keeping homocysteine levels in check. The vitamin K, omega-3 fats, lutein, potassium, and magnesium they contain are associated with improved cognitive function.774 Also, a substance in spinach and arugula (along with broccoli and beets) increases cerebral blood flow and lowers blood pressure for hours after these foods are consumed.775

In a study of 960 participants in the Memory and Aging Project, subjects aged 55-99 were given two cognitive assessments over about 5 years. After adjusting for smoking, alcohol consumption and other factors, those who consumed at least 1.3 cups of leafy greens daily performed as well on cognitive tests as people 11 years younger than they were.776

In addition to protecting brain function, leafy greens protect bone integrity, reduce risk of macular degeneration, and lower risk of type 2 diabetes.

Make sure you consume leafy greens every day. They’re that important. It’s as easy as making a salad, adding fresh kale to a banana-mango smoothie in the morning, adding fresh spinach to your home-made lentil soup, or sautéing a blend of kale, spinach, and chard to enjoy with your dinner. Buy your greens as fresh as possible, such as at your local farmer’s market, and wash them well before eating them. Kept in the crisper of your fridge, they are good for three to five days before they begin to spoil.

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