FEATURE: Auditioning for Jeopardy? Eat your veggies!
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A Sardinian elder: daily |
Think upping your veggie intake has no bearing on your mental health and cognitive functioning? Wrong!
A plant-based diet may be linked to more than a slim waistline and a great way to get much needed vitamins and nutrients. There is convincing scientific evidence that eating a well balanced diet filled with fruits and vegetables might prevent against age-related diseases like Alzheimer’s Disease and Dementia. An article in the Annals of the New York Academy of Science highlights how a diet high in fruits, vegetables, fiber rich cereals and omega-3 rich fish may reduce dementia risk.
Diabetic?
Diabetic adults are especially sensitive to foods with respect to cognitive function. An article on the website Science Daily explains “Specifically, an adult with diabetes will experience a decline in memory function after a meal, especially if simple carbohydrate foods are consumed. While the precise physiological mechanisms underlying these dietary influences are not completely understood, the modulation of brain insulin levels likely contributes.” What may prevent this decline? Healthy eating choices are a good way to moderate brain insulin levels and also a great way to maintain a healthy weight and decrease the risk of obesity-associated disorders.
So take steps in your kitchen today to potentially prevent against disease later! What are some great ways to incorporate more fruits and vegetables into your meal?
An apple a day keeps the doctor away...
Tack an apple onto your breakfast routine. Whatever you are currently eating for breakfast just add one small piece of fruit to your routine. It will add a trace amount of calories and sugar but the fiber rich fruit might keep you feeling full longer, and the added sugar and vitamin c boost will get you through the morning traffic. Don’t replace your usual breakfast with just a piece of fruit, it’s not enough food to hold you over until lunch. But by adding instead of replacing, you are making an easy adjustment that may have a profound long term effect on your brains health.
Sneak the snack
Sneak more vegetables into your midday meal. Always lunch on turkey and swiss? Try adding red onion and hearty sliced tomatoes to that sandwich. Or, swap mayo for creamy mashed avocado and add sprouts. You don’t have to eat salad, salad, salad every meal of everyday. There are a myriad of creative ways to sneak vegetables into your eating routine that are more tasty and creative than a bag of baby carrot sticks!
Have fun!
The centenarian in the world’s Blue Zones eat their veggies. Okinawan’s eat a diet that relies on sweet potatoes, tofu, rice and vegetables. Sardinian’s use fresh basil and tomatoes in their cooking. Nicoyan’s in Costa Rica eat rice, beans and corn. You don’t have to be a full fledged vegetarian and you don’t have to stick to salad and baked potatoes. We live in an era of celebrity chefs and internet search engines devoted to recipes. I love serving spinach drizzled with lemon juice, roasted root vegetables cooked with a little olive oil and rosemary and breaded and baked eggplant. Search here on Blue Zones for great healthy recipes.
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