There’s a type of vegetable loaded with
fiber, folate, magnesium, vitamin K, potassium and a host of phytochemicals- lutein, beta-cryptoxanthin,
zeaxanthin, and beta-carotene, that has been found to offer significant protection against
heart disease, stroke, cardiovascular disease, cancers and early death. Laboratory research has found that the carotenoids
in them can inhibit the growth of certain types of breast cancer cells, skin cancer
cells, lung cancer and stomach cancer. This study found that eating this vegetable
can also help improve your brain function and reduce cognitive decline. Those who ate at least 1-2 servings daily
had the mental capability of someone 11 years younger than those who didn’t eat any at
all. This vegetables high level of vitamin K in
greens makes them important for the production of osteocalcin, a protein essential for bone
health. This study found that the risk of hip fracture
in middle-aged women was decreased 45% for one or more servings a day compared to fewer
servings. So what is this vegetable and just how powerful
are they? Well let’s hear as Dr Michael Greger tells
us. Links to the original videos are in the description
below [Dr Greger] Eating just a half serving of greens every day significantly improved
neuronal heart control—which may be why studies in the past have suggested a quarter
cup of greens a day could cut our risk of having a heart attack by 67%! So control your heart—by any greens necessary. The skin cancer we die of at 50 may have been
because of a teenage sunburn. And those who eat dairy—milk, cheese, or
yogurt—may have two and a half times the risk of certain bad skin cancers. These researchers did, however, find something
so incredibly powerful that it cut skin cancer risk by about 50%—greens. Eating dark green leafy vegetables cuts our
risk in half. Yes, but how many greens did these people
have to eat? Well, here’s the data. These are the people who ate the most greens,
and had half the cancer risk—compared to these, who ate the least, averaging only six
grams of greens a day. That’s the weight of six paper clips. They must have accidentally eaten the garnish—some
sprig of parley next to their steak! What about the highest tier of greens intake,
cutting their squamous cell skin cancer risk in half? Just 31 grams of greens a day; 31 paper clips. That’s the equivalent of just three leaves
of (large leaf, mature) spinach a day. Half the risk of this cancer. That’s how powerful greens are. My motto is, eat your greens, every day of
your life, until you die. A small word of caution, in a recent video
we learnt that we probably shouldn’t eat too much of 3 particular greens. They are, spinach, beet greens and swiss chard. This is because of the oxalates and kidney
stones concern. If you haven’t seen that video you can click
the link above. But that aside there are plenty of leafy greens
we can such Kale, collards, microgreens, arugula, bok choy, chicory, dark red and green lettuces
to name just a few.