American Scientist: People who eat more "grass" will be 11 years younger
933 years ago, the literary youth Su Shi went to Zhangzhou (now Henan Qi County) to work as a commissary, passing through Zhangzhou (now Jing County, Anhui Province), and Shun Liu and Liu Qianshu traveled together to visit Nanshan Mountain.
He wrote this spring tour as a Journey Phrase. The first three sentences are the early spring scenes of sichuan rain, light smoke and liuliu, and the last three sentences are the tea puddings of Xuemo Milkweed and wormwood wormwood shoots. The last sentence is the most famous. : The human taste is Qing Huan.
At the end of 2017, a group of Western scholars once again confirmed with research that the light and cheerful pleasure that Mr. Su Shi says is important to mortals.
A team of Martha Clare Morris from the University of Rush University Medical Center in Chicago published a paper in the latest issue of the American Journal of Neurology that green leafy vegetables may have a direct relationship with the brain's anti-aging process. In tests of memory and thinking power, people who eat at least one green leafy vegetable each day (approximately one-inch cooked spinach) have a younger brain power than those who do not eat green leafy vegetables or rarely eat it.
"Grass" eat much more
The brain is so much better
Rush University has a "Memory and Aging Plan (MAP)". The program began in 1997 and added a dietary factor in 2004. The data for this study was derived from MAP interviewee data from 2004 to 2014.
Researchers conducted a 10-year survey of 960 Americans with an average age of 81 years. The average follow-up time was 4.7 years.
During the interview, the respondents not only had to fill in the diet scale, record what they were eating, but also did a comprehensive physical examination every year. There was a test for cognitive level, which included episodic memory, working memory, semantic memory, and visual space. Five aspects of ability and speed of consciousness, and 57% of the subjects have conducted more than five annual tests.
In addition, the study also collected information on the respondents' education level, sports status, BMI (Body Mass Index), and related disease records.
The result is amazing. Based on the daily intake of green leafy vegetables, the respondents were divided into five groups. The group with the highest intake (Q5) averaged 1.29 vegetables per day, and the lowest group (Q1) averaged 0.09 vegetables per day. The former's cognitive decline rate is much slower than the latter! According to the regression coefficient converted into age, it can be said that the Q5 group's brain is 11 years younger than the Q1 group!
After excluding many possible influencing factors such as age, gender, education level, physical activity, smoking, seafood, alcohol, etc., the researchers found that the statistical results did not change substantially and remained statistically significant.
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The researchers also conducted surveys of green leafy vegetables such as spinach, kale, and lettuce, which were taken by respondents, in order to further understand what nutrients in green leafy vegetables played such a health role.
These nutrients include vitamin K, lutein, β-carotene, nitrates, folic acid, kaempferoic acid and α-tocopherol. When analyzing individual nutrients, the researchers found that in addition to β-carotene, In addition, all nutrients were associated with slowed cognitive decline, with the highest levels of correlation being folic acid, chlorophyll (vitamin K) and lutein.
Of these three “leavesâ€, folic acid is the most familiar to us because it concerns the underdevelopment of the next generation of minds and the inadequacy of limbs. Folic acid is an important component of DNA and helps the brain to function properly. It is not a human being. Or lack of vitamins. The amount of folic acid supplemented by pregnant women can effectively prevent the occurrence of fetuses with premature birth, deformity, spine cracking, underweight, and cleft lip.
At present, there have been a number of forward-looking studies suggesting that folic acid not only has important shaping effects for children but also has protective functions for the elderly. A team of Dr. Jane Durga of Wageningen University in the Netherlands published a three-year randomized trial of folate supplementation in Science Direct: Folic acid can significantly slow the rate of cognitive decline.
The remaining problem is, how do you eat more "grass"?
When Chen Xiaoqing and Ma Weidu talked about the hot pot, they all had curiosity: “It seems that if you eat a hot pot, the dish can eat more than usual. The same green vegetables, you fry a bowl, it is difficult to finish, and you can melted."
This method may be a try, and it is recommended that you reduce the amount of meat and make more vegetables.
Science +
Brain recipes are not here yet
The author of this study, Martha Clare Morris, is the proponent of the famous MIND diet. This type of diet is particularly good for cognitive health.
How to eat is as follows:
Eat at least three whole grain staples, one salad, one vegetable, and one glass of red wine each day;
Eat legumes every other day;
Eat poultry and berry fruits at least twice a week;
Eat fish once a week.
At the same time, limit the intake of unhealthy foods such as red meat, butter, cheese, fried foods, and fast foods.
Studies have shown that this diet can effectively reduce the risk of people suffering from dementia.
It seems that this food-rich diet is not easy to adhere to. However, even if it cannot be strictly enforced, as long as it is eaten, it will be effective.
Research shows that Alzheimer's disease risks can be reduced by 53% for those who strictly abide by MIND Diet: for those who occasionally snooze, they can still reduce the risk by 35%.
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Purpose
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