2024-04-16 10:05:39
The best thing you can do for health and longevity is to add leafy greens to your diet. The main thing is to adhere to simple rules when using it, reports Sports.kz with reference to Doctorpiter.ru.
Just one serving of leafy greens a day can help improve brain function and slow cognitive decline with age, according to researchers from the Rush University Alzheimer’s Disease Center.
That’s because greens are rich in vitamins C, E and K, B vitamins including folic acid, lutein, beta-carotene, omega-3 fatty acids and many minerals, including potassium, magnesium, iron and calcium.
In addition, greens contain kaempferol, a natural flavonol that protects plants from bacterial and viral infections.
“This bioactive compound exhibits multiple pharmacological properties, including antioxidant, anti-inflammatory, antimicrobial, antidiabetic and antitumor activities. “Kaempferol has been reported to have antitumor activity in cancer cells of various organs, including breast, ovarian, gastric, lung, pancreatic and blood cancers,” another study said.
In addition, leafy greens are useful for the functioning of the endocrine system, blood vessels and preventing the risk of chronic diseases.
It is low in calories but high in fiber, which helps with digestion. At the same time, greens fill the stomach and are slowly digested, due to which the feeling of fullness lasts longer. Therefore, people who want to lose weight should always have greens on their plate.
There are many types of leafy greens. These are lettuce, iceberg lettuce, arugula, Chinese and Chinese cabbage, cilantro, dill, green onions.
“However, both imported and domestic greens may contain increased levels of agrochemicals and pesticides. And on the surface there are potentially dangerous microorganisms,” say experts from Rospotrebnadzor’s “Healthy Nutrition” project.
Therefore, the main rule: wash your greens well, even if they are sold in sealed packaging.
“You should thoroughly wash leafy greens under running water for at least 5 minutes,” experts say. “If possible, it is advisable to soak the greens in clean water for at least an hour before washing.”
There are other important rules on how to get only benefits from greens.
1. Don’t buy greens on the street
“Products purchased second-hand are almost always low-quality and counterfeit, so it is impossible to guarantee their safety,” experts warn.
2. Choose trusted manufacturers
Conscientious companies conduct all necessary laboratory tests and strictly monitor product safety.
3. Study the documents
Advice for the meticulous, but health is more valuable.
“When in doubt, do not hesitate to ask for documents confirming the quality and safety of the product. The seller is obliged to present them,” experts advise.
4. Look at the packaging and date of manufacture
The packaging must be intact and contain information regarding the date of manufacture and shelf life. Follow the storage advice provided by the manufacturer. Keep fresh herbs only in the refrigerator, but no more than five days.
5. Look at the leaves
Do not buy or eat limp, wilted greens that show signs of spoilage.
The material is for informational purposes only. Before making a decision, consult a specialist.
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