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  • Mukti Gautam

EAT YOUR GREENS

Eat your greens is not just an expression it’s a literal term which means eating your green vegetables to your fullest.

Eating greens just not only improve your health but also helps in keeping your illness at bay like diabetes, cancer, obesity and heart diseases. A limited portion of greens can also yield with an appropriate amount of vitamins, minerals, fibre and greens consists a pretty good amount of water and helps in keeping our body hydrated and are also a great source of anti-oxidants.

IMPORTANCE OF GREEN VEGETABLES:

  1. Prevents osteoporosis

  2. Prevents from inflammatory diseases

  3. Helps in avoiding heart diseases

  4. Keeps your brain sharp

HOW EATING GREENS KEEPS YOUR BRAIN SHARP?

Scientists are keen to figure out how diet influences aging, including brain health. A five-year study of healthy seniors found those who ate a serving or two of daily greens had less cognitive decline.

  1. According to a recent studies greens consists plenty nutrients and vitamins which keeps your mental abilities sharp.

  2. Eating more greens can remarkably results in slowing down cognitive decline and helps in keeping your brain healthier.

To introduce green leafy vegges to your diet you can opt for MIND diet (Mediterranean diet). The vegetables in this diet are incredibly high in Vit K, beta carotene, folate and anti-oxidants such as luetin and as the study advices that a diet rich in these nutrients helps to promote a healthy brain function.

This diet includes:

  1. Whole grains

  2. Fish

  3. Legumes

  4. Nuts

  5. Olive oil

  6. Spinach

  7. Cabbage

  8. Water cress

  9. Beans

  10. Berries

  11. Fish

  12. Poultry

  13. Wine

HOW TO EAT YOUR GREENS?

  1. Try to eat raw greens as possible in salads to make most of the nutrients available.

  2. If you are planning to cook your greens then cook them wisely as green leafy vegetables contains Vit B and Vit C and these vitamins are water soluble, the water can leach out the vitamins from the vegetables.

  3. Steaming or steam fry is highly advisable and it is one of the smartest techniques to eat your greens as the leaching of nutrient content is minimised.

NUTRIENTS PRESENT IN GREEN LEAFY VEGETABLES:

VITAMIN K

  1. Vitamin K is a fat-soluble vitamin and is essential for protecting fatty brain cell membranes.

  2. Vit K depletes at a faster rate from our body, so one need to keep a regular track and keep your stores fill.

  3. Vit K has anti-inflammatory properties which help in averting dementia and memory decline.

VITAMIN E

  1. The intake of Vit E in an increased amount helps to preserve your brain cells to prevent neuronal degeneration and cognitive decline.

  2. Vit E is a powerful anti-oxidant which helps in fighting stress.

  3. Reduced levels of Vit E have high risk of neuro-degeneration.

BETA CAROTENE

  1. Beta carotene promotes healthy vision and a strong immune system.

  2. Beta carotene helps to preserve your memory.

LUTEIN

  1. Lutein is a carotenoid that is commonly known for protecting your eyes.

  2. Lutein not only protects you eyes from ageing bur also protects your brain from ageing too.

  3. Lutein is basically found in breast milk which helps in the development of brain, so basically the logic is clear here.

FOLATE

  1. Folate is a member of Vit B family which is majorly important for developing new cells and for holding up immune and nerve functions.

  2. Decreased folate levels have resulted in dementia, brain ageing and depression.

  3. Folate levels need to be sustained not only to promote cognition but also to enhance mood.

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