According to researchers, consuming two superfoods – leafy greens and nuts – can have a significant impact on health, including preventing dementia, reducing the risk of an early death, and even helping prevent cancer. Leafy greens such as spinach, kale, cabbage, and lettuce are packed with essential nutrients like vitamin K, lutein, and folate, along with beneficial plant flavonoids. These veggies also contain nitrates that our bodies convert into nitrite, a compound that relaxes and widens blood vessels, boosting blood flow to the heart, brain, and muscles. Nutritionists at Rush University found that eating a daily serving of leafy greens can slow age-related cognitive decline, with those who consumed two or more servings displaying memory and recall skills similar to someone 11 years younger. A World Cancer Research Fund-supported study showed that eating leafy greens daily could reduce the risk of bowel cancer by up to 7%.
Researchers at Edith Cowan University Institute for Nutrition Research in Australia found that consuming leafy greens daily significantly reduced the risk of blood pressure and cardiovascular disease in nearly 3,000 study participants. Another beneficial food is nuts, with just a palm-full (20g) per day offering numerous health benefits like reducing the risk of respiratory diseases and cancer. A shared research team from Imperial College London and the Norwegian University of Science and Technology discovered that nuts could lower the risk of heart disease by almost 30%, cancer by 15%, and premature death by 22%. Studies have shown that daily nut consumption can also reduce the risk of dying from respiratory illnesses by half and diabetes by nearly 40%. Nuts are also rich in cholesterol-lowering fats, fiber, and minerals linked to better heart health. A study involving 47,000 men found that those who ate a third of a cup of nuts five times a week had a 34% lower risk of dying from prostate cancer.
Additionally, research published in the BMC Medicine journal reviewed 29 international studies involving 819,000 individuals and found that daily nut consumption could reduce the risk of dying from respiratory illnesses by half. The beneficial effects of nuts on health are attributed to their cholesterol-lowering fats, fiber content, and minerals. Nuts can also help lower the risk of diabetes and improve heart health. Consuming nuts regularly can have a significant impact on preventing various diseases and increasing overall health. In conclusion, adding leafy greens and nuts to your daily diet can have a profound impact on your health, reducing the risk of diseases like dementia, cancer, heart disease, and respiratory illnesses. These superfoods are packed with essential nutrients and beneficial compounds that can improve overall health and well-being. Incorporating leafy greens and nuts into your diet can help you lead a healthier and longer life, while also reducing the risk of developing serious illnesses. Making simple dietary changes, such as increasing your intake of leafy greens and nuts, can have long-lasting positive effects on your health and well-being.
