Reviewed by nutritionist Maria Laura Haddad-Garcia
Getty images. Eating design.
You probably know you should eat your vegetables, but did you know they could add a year to your life? Studies show that eating a lot of fruits and vegetables can help you live longer, preventing chronic diseases such as heart disease or some cancer. While all vegetables are perfect for you, it is distinguished by the potential benefits of longevity – and that is the one you probably already have in your refrigerator. That superstar is spinach, with nutrients packed leafy green worth adding to your plate. That is why nutritionists recommend eating more spinach to add a year to their life.
Why spinach is a star of longevity
It is rich in antioxidants
If you want to live a longer and healthier life, the top priority is to control inflammation. Fortunately, antioxidant -rich foods such as spinach such as spinach can help. According to UMO Callins, MS, RD, CSSD, LD, CPT, spinach, which are rich in vitamin C and carotenoids such as lutein and zeaxanthin, it all helps fight free radicals and reduce inflammation.
This can reduce the risk of your chronic disease
Helping to postpone or prevent chronic illness is a good reason to eat more spinach. Regularly eating spinach and other dark leafy greens is associated with a lower risk of many chronic diseases. For example, eating spinach can be useful for heart health. “Spinach is a lot of nitrates that have been proven to help blood pressure levels,” says Jamie Nadeau, RD, LDN. She adds that spinach can also reduce the risk of certain types of cancer due to cancer compounds, including beta -carotene, vitamin C, flavonols and other phytochemicals.
This supports your intestinal health
The growing number of studies indicates that your intestinal health is an important forecast for longevity. One way to show your intestine a little love is to eat more leafy greens regularly, such as spinach that contains fiber to maintain healthy digestion. For the most benefit, eat it cooked – one cooked spinach cup has more than four grams of fiber compared to less than one gram of the same amount of green spinach. The benefits of the intestine also end here either. Spinach is also rich in carotenoids such as beta-carotene, lutein and zeaxanthin, which have linked to the greater diversity of the intestinal micntomome.
This can protect your brain with aging
“The biological age of your brain is one of the strongest predictions of longevity,” says Maggie Moon, MS, RD. That is why the achievement of spinach is more often unfair to maintain your brain health. The moon adds that spinach is a longevity star because it contains a lot of folk, antioxidants and other phytochemicals that help with age -related cognitive decline. In fact, one study found that the high consumption of green leafy vegetables such as spinach was associated with a better cognitive function and a slower cognitive downturn.
How to add spinach to your diet
You will want to add dark leafy greens as spinach several times a week to evaluate most of the benefits of longevity. Good news? Spinach is a versatile ingredient and is easy to include in dishes. Here are some favorite ways to add more spinach to your diet.
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Roasted; One of the simplest ways of preparing spinach is to roast it in a pan with a little garlic until it is down. The moon loves to add quick -baked protein, such as eggs or shrimp to its roasted spinach to make it possible for a quick and universal dish. To get a well -rounded dish, try adding some sophisticated carbohydrates.
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Turn on to the cocktails; By adding a handful of spinach to your morning cocktail, you can help you achieve your daily vegetable goals while maintaining longevity.
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Use as a salad green; Fresh spinach is a great salad base. Because it has a delicate taste, it is good for a couple with many different dishes. To increase iron absorption from spinach, add vitamin C rich foods such as peppers or citrus fruits to your salad.
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Add colors to sandwiches or wraps; Nadeau says fresh baby spinach is a great addition to your favorite sandwich or wrapping to add colors and diet.
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Try the frozen spinach; If you are trying to use the full pack of fresh spinach until it becomes slender, try storage on frozen spinach. It still offers as much nutritional value as fresh and can be easily included in a variety of cooked meals.
Other vegetables that promote durability
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 Romaine, are heroes of longevity,” says Moon. In addition to greens, Callins notes that red and purple vegetables such as cabbage and beetroot are also excellent addition to your diet. “They are rich in betolar and anthocyanins, which are natural pigments with anti -inflammatory and antioxidant effects that maintain cardiovascular health, metabolic health and brain function.”
When it comes to choosing vegetables for durability, diversity is key. The Moon offers a week to reach at least five to nine different vegetables to ensure that you get a wide range of nutrients that support a wide range of durability.
Our expert is taking
Regularly eating more vegetables is a small, sustainable habit that not only maintains your daily well -being, but can also give you a year of life. Vegetables are packed with nutrients that your body needs to deal with inflammation, oxidative stress and maintain the prevention of chronic diseases. Spinach is one of the exclusive vegetables due to its nutrient-rich profile and versatility-it is easy to add to meals such as cocktails, soups and mixed fruits. Fresh or frozen, it’s time for stock accumulation!
Read the original article about Eatingwell