More Green News
The latest nutrition news has found a link between dark greens and cognitive health! Research out of Rush University Medical Center found that adding more greens to your diet -- such as spinach, kale, collards and mustard greens -- helps reduce cognitive decline. Additionally, researchers pinpointed vitamin K as the nutrient responsible for the slower decline in cognitive skills.
This study closely followed the diets and cognitive abilities of over nine hundred fifty-four adults -- aged 50 and older -- for an average of five years. They found that the study participants who ate larger amounts of green leafy vegetables had a significant reduction in cognitive decline. The results were substantial ... participants who ate one to two servings of leafy greens a day had the cognitive ability of a person 11 years younger than participants who ate did not eat leafy greens!
Researchers also found that specific nutrients effect your brains health, specifically vitamin K, lutein, folate and beta-carotene were mentioned as the specific nutrients that keep the brain healthy.
Kale and leafy greens dominate as the best sources of vitamin K.
Add 1 cup of these greens each day to reap the benefits of vitamin K!
- Kale - 36 calories, 1180% DRI
- Spinach - 41 calories, 987% DRI
- Mustard Greens - 36 calories, 922% DRI
- Collard Greens - 63 calories, 858% DRI
- Beet Greens - 39 calories, 774% DRI
- Swiss Chard - 35 calories, 636% DRI
- Turnip Greens - 29 calories, 588% DRI
- Parsley - 11 calories (1/2 cup serving), 554% DRI
- Broccoli - 55 calories, 245% DRI
- Brussels Sprouts - 56 calories, 243% DRI
Other sources of these brain-healthy nutrients include brightly colored fruits and vegetables.
This is a great time of year to put this research into practice in our daily lives! Fresh, local greens are flooding the shelves of local groceries and markets, and it is a great time grow your own organic salad greens; all you need is a large flower pot on your porch or window ledge, a package of mixed salad green seeds and a bag of organic dirt for fresh salads all summer!
Adding greens to your diet every day comes with plenty of important health benefits!
If you take a blood thinner, such as coumadin, be sure to check with your doctor before increasing vitamin K in your diet!
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