Your mom was right all along. Eat your greens. It could save you from dementia and Alzheimer’s in your sunset years. Here’s why spinach could save you. Eating just one portion of leafy greens a day could stave off dementia?
Don’t let the denial eat you up from eating your greens. Want some proof?
Researchers at Rush University in Chicago evaluated the diet and mental ability of around 950 older people every year for two to 10 years.
Participants, who had an average age of 81 years, participated in 19 tests to assess their mental function and identified, from a list of 144 items, what food and drinks featured in their diet.
Those adults who ate leafy green vegetables such as spinach and kale once or twice a day experienced significantly less cognitive decline than those who did not, even when other factors such as education, exercise and family history of dementia were taken into account.
On average, participants who ate greens halted their mental decline by an average of 11 years, the researchers revealed this week at the Experimental Biology Conference in Boston.
Lead researcher Martha Clare Morris said: “Losing one’s memory or cognitive abilities is one of the biggest fears for people as they get older. Since declining cognitive ability is central to Alzheimer’s disease and dementias, increasing consumption of green leafy vegetables could offer a very simple, affordable and non-invasive way of potentially protecting your brain from Alzheimer’s disease and dementia.”
Morris said that the benefits of leafy greens were probably linked to their high levels of vitamins and nutrients, such as vitamin K, lutein, folate and beta-carotene.
Spinach can be consumed in various forms. You can put it in your lasagna, or even make a tart with some feta in it.
But the healthiest way to maximise the benefits of greens is it to consume it in the form of a juice.
Here are 3 great juice recipes that give your brain all it needs.
1. Spinach Lemonade Juice
INGREDIENTS (Serves 1):
- 8 cups (250 g) spinach
- 2 lemons
- 1⁄2 cucumber
- 1 pear
- 2 granny smith apples
- Wash all produce well.
- Peel lemons and core apples.
- Juice everything.
- Add a splash of all natural sweetener like stevia if you want to tame the sour/lemon flavor a bit. (optional).
- Serve and enjoy.
2. The SpoCK
- 1 Cucumber
- 3-4 cups chopped Spinach
- 3-4 cups chopped Kale
- 1 Apple or Beet (Optional for Sweetening)
- Lime juice or pure honey for flavour
Process the ingredients in juicer. Stir and serve.
3. Spinach Apple Juice
INGREDIENTS (2 Servings):
- 1 1/2 cups spinach
- 1/2 grapefruit, peeled, white pith removed
- 2 green apples, cut into eighths
- 1 1-inch piece peeled fresh ginger
- 2 large stalks celery
- Ice (optional)
- Working in this order process spinach, grapefruit, apples, ginger and celery through a juicer according to the manufacturer’s directions.
- Fill 2 glasses with ice, if desired, and pour the juice into the glasses. Serve immediately.
Spinach is great when juiced with other greens and veggies for the best taste and combination of nutrients. Put your spin on the juices by adding apples and kale to bring out the best.