Reviewed by nutritionist Maria Laura Hadad-Garcia
Getty images. EATHELL design.
You probably know you should eat your vegetables, but do you know they can add years to your life? Studies show that eating many fruits and vegetables can help you live longer by preventing or delaying the onset of chronic diseases such as heart disease or certain cancers. Although all vegetables are great for you, one stands out for their potential benefits for longevity – and you probably already have in your fridge. This superstar is spinach, leaf green green, which is worth adding to your plate. Therefore, nutritionists recommend eating more spinach to add years to your life.
Why spinach is a star for longevity
It is rich in antioxidants
If you want to live a longer and more healthier life, maintaining inflammation under control is a top priority. Fortunately, antioxidant -rich foods such as spinach can help it. According to Umo Callins, MS, RD, CSSD, LD, CPT, Spinach is rich in vitamin C and carotenoids such as lutein and zeaxanthin, all of which help fight free radicals and reduce inflammation.
This may reduce the risk of your chronic illness
The assistance to delay or prevent a chronic disease is a good reason to eat more spinach. Eating spinach and other dark leafy green is regularly associated with a lower risk of many chronic conditions. For example, eating spinach can benefit from heart health. “Spinach is high in nitrates that have been shown to help blood pressure levels,” says Jamie Nado, Rd, LDN. She adds that spinach can also reduce the risk of certain cancers thanks to its cancer compounds, including beta carotene, vitamin C, flavonols and other phytochemicals.
It maintains your gut health
A growing set of research suggests that your bowel health is an important predictor of longevity. One way to show your gut a little love is to eat more leafy foliage as a spinach that contains fiber to maintain healthy digestion. To the greatest benefit, eat, which is cooked -one glass of boiled spinach has over four grams of fiber compared to less than one gram in the same amount of raw spinach. That’s where the benefits of the intestine end. Spinach is also rich in carotenoids such as beta-carotene, lutein and zeaxanthin, which studies are associated with a greater variety in the gut microbiome.
Can protect your brain with advancing age
“The biological era of your brain is one of the most strong forecasts for longevity,” says Maggie Moon, MS, RD. Therefore, more often reaching spinach is a non-brain to help your brain health. The moon adds that spinach is a star for longevity as it is high in folate, antioxidants and other phytochemicals that help to cognitive age -related decline. In fact, a study found that the high intake of green leafy vegetables such as spinach is associated with a better cognitive function and a more slow cognitive decline.
How to add spinach to your diet
To mark the longest -range benefits, you will want to add dark foliage as spinach to your plate several times a week. The good news? Spinach is a universal ingredient that facilitates inclusion in dishes. Here are some of our favorite ways to add more spinach to your diet.
-
SotedS One of the simplest ways to prepare spinach is to get it in a pan with a little garlic until it is washed. The moon likes to add protein for quick cooking such as eggs or shrimp to a sauteed spinach for fast and universal nutrition. For well -rounded food, try adding some complex carbohydrates.
-
Mix in distractionsS Adding a handful of spinach to your morning puree can help you achieve your daily vegetable goals while supporting longevity.
-
Use as a salad greenS Fresh spinach makes a great base for salad. Because it has a subtle taste, it combines well with many different garnishes. To maximize the absorption of spinach iron, add vitamin C -rich foods in your salad, such as bells or citrus fruits.
-
Add color to sandwiches or packsS A fresh baby spinach makes a great addition to your favorite sandwich or sheath to add color and eating, says Nadeau.
-
Try frozen spinachS If you are struggling to use a whole pack of fresh spinach before it becomes thin, try to stock up with frozen spinach instead. It still offers as much nutritional value as fresh and can easily be included in various cooked meals.
Other vegetables that encourage longevity
If you are not a spinach fan or just want to mix things, there are many other vegetables that can promote longevity. “All leafy green vegetables, from arugula to Romain, are heroes for longevity,” Luna says. Beyond the Greens, Callins notes that red and purple vegetables such as cabbage and beets are also excellent additions to your diet. “They are rich in betolans and anthocyanins, which are natural pigments that have anti-inflammatory and antioxidant effects that maintain cardiovascular health, metabolic health and brain function.”
As for the choice of vegetables for longevity, diversity is crucial. The moon proposes to strive for at least five to nine different vegetables each week to ensure that you get a wide range of nutrients that support longevity.
Our expert takes
Eating more vegetables regularly is a small, sustainable habit that not only maintains your daily well -being, but can also add years to your life. Vegetables are full of nutrients that your body needs to fight inflammation, oxidative stress and maintain the prevention of chronic diseases. Spinach is an excellent vegetable, thanks to the nutrient-rich profile and flexibility, its light taste makes it easier to add to dishes such as smoothies, soups and stirring. Fresh or frozen, it’s time to stock up!
Read the original article about Eathell