The brain benefits of the Med diet may be boosted by more green vegetables

Adding green tea and green smoothies to the traditional Mediterranean diet could more effectively slow brain aging, according to a new study led by researchers at BGU University in Israel.

“This research highlights the value of plant chemicals, called polyphenols, in food,” explained registered dietitian Laura Clark.

“These compounds, abundant in green vegetables, have anti-inflammatory properties and appear to be among the most powerful in reducing our risk of brain degeneration as we age.”

Although the study focused specifically on green tea and smoothies, eating a variety of green vegetables may provide similar benefits.

In a recent report for The Telegraph, Sam Rice shared a list of five powerful green vegetables and easy ways to enjoy them.

Sautéed Kale: Antioxidants for Cellular Protection

Kale is rich in flavonols, antioxidants that help protect cells from damage and inflammation. It also contains glucosinolates, which convert into sulforaphane in the intestine – a compound known for its anti-cancer properties.

How to benefit from it

Since raw kale can be tough, try sautéing it. Heat the olive oil in a pan, add the grated garlic and a pinch of red pepper flakes, then add the chopped kale. Cook until wilted, finish with lemon juice and black pepper and serve hot.

Leek soup: prebiotics for the intestine and the brain

Leeks are a fantastic source of resistant starch, a type of fiber that feeds gut bacteria. The gut-brain connection plays a crucial role in cognitive function and insulin sensitivity.

Comforting winter recipe

Melt 1 teaspoon of butter in a saucepan, add the finely chopped leek and fry for a few minutes. Add a diced potato and a sachet of watercress and cook for another five minutes. Pour in 500 ml of vegetable stock and a pinch of nutmeg. Simmer for 20 minutes, then blend until smooth.

Sauteed Savoy cabbage: a concentrate of fiber

Fiber is essential for digestion, heart health and weight management. Savoy cabbage offers 3g of fiber per 100g, making it a delicious alternative to bland bran cereals.

Quick stir-fry method

Heat 1 tablespoon of oil in a wok, add grated garlic, fresh ginger and diced red chili pepper, and stir-fry for a minute. Stir in the grated savoy cabbage and cook for another three minutes. Drizzle with sesame oil before serving.

Green peas in the diet: a herbal brain stimulant

Unlike most vegetables, peas are rich in plant-based protein, offering 5.5g per 100g without the saturated fats found in animal proteins.

How to add them to your diet

Blanch the peas, mange tout and green beans in boiling water for a few minutes. Prepare a vinaigrette with lemon juice, orange juice, cumin, olive oil, salt and pepper. Mix the warm vegetables and enjoy them as a hearty winter salad.

Quinoa Swiss Chard: Strengthen Your Bones

Most people know that calcium and vitamin D are essential for bone health, but vitamin K is just as crucial. It only takes 100 g of Swiss chard to provide the recommended daily amount of vitamin K.

Simple side dish

Brown the mushrooms in butter and olive oil. Add pre-cooked quinoa, chopped Swiss chard and fresh herbs (like mint or parsley). Let the leaves wilt, then finish with lemon juice, parmesan shavings and black pepper.

Focus on the Mediterranean diet

The Mediterranean diet is inspired by the traditional cuisines of Mediterranean countries like Greece, Italy and Spain. It focuses on whole, nutrient-dense foods and prioritizes healthy fats, with olive oil being the main source.

The diet includes an abundance of vegetables, fruits, whole grains, nuts and seeds, as well as lean proteins like fish and seafood, as well as moderate amounts of poultry, eggs and dairy products. .

Red meat and processed foods are consumed sparingly, while meals are rich in fiber from plant-based sources such as legumes and whole grains. Herbs and spices are used to flavor dishes, reducing the need for salt.

Green Diet for Brain Health

The latest research shows that adding green vegetables to this diet can help support brain function, improve memory, and improve overall health.

These green vegetables contain powerful plant compounds, such as polyphenols and antioxidants, which help reduce inflammation and protect brain cells from age-related damage.

By adding additional green vegetables to your diet, you can provide your brain with essential vitamins, minerals and fiber that support cognitive function and gut health. These nutrients play a key role in reducing the risk of memory decline.

Regular consumption of these Mediterranean green foods can help maintain long-term brain health, keeping you mentally sharp for years to come.

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