The Benefits of Adding Leafy Greens to Your Diet for Health and Longevity: Simple Rules to Follow

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 it 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 Alzheimer’s Disease Center at Rush University.

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 several medicinal 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 cancer,” said another study.

In addition, leafy greens are useful for the functioning of the endocrine system, blood vessels and prevent the risk of chronic diseases.

It is low in calories but high in fiber, which aids digestion. At the same time, greens fill the stomach and are digested slowly, because 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, imported and domestic greens may contain higher levels of agrochemicals and pesticides. And on the surface there are potentially dangerous microorganisms,” say experts from the “Healthy Nutrition” project at Rospotrebnadzor.

So, the main rule: wash your greens well, even if they are sold in a sealed package.

“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 they are washed.”

There are other important rules on how to get the benefits of green alone.

1. Do not buy greens on the street

“Products bought second-hand are almost always of low quality and fake, so it is impossible to be sure that they are safe,” experts warn.

2. Choose reliable manufacturers

Conscientious companies conduct all necessary laboratory tests and closely monitor product safety.

3. Examine the documents

Advice for people to be careful, but health is more valuable.

“When in doubt, do not hesitate to ask for documents confirming the quality and safety of the product. It is the duty of the seller to present them,” experts advise.

4. Look at the package and the date of manufacture

The packaging must be intact and contain information about the date of manufacture and shelf life. Follow the storage advice provided by the manufacturer. Keep fresh herbs only in the refrigerator, but no longer than five days.

5. Look at the pages

Do not buy or eat pale, wilted greens that show signs of damage.