Balanced diet: spinach and herbs to combat free radicals

Balanced diet: spinach and herbs to combat free radicals

For a balanced diet, spinach and herbs are good for fighting free radicals, obviously paying close attention to the cooking of these vegetables. In addition to broccoli, which are excellent anti-cancer, even herbs and spinach would be good for reducing the risk of diabetes. It has been demonstrated by a meta-analysis, published in the British Medical Journal, where he studied the relationship between consumption of fruits and vegetables and type 2 diabetes. Those who consumed more than 150 grams per day of green leafy vegetables in danger of developing diabetes by 14% less than those who ate about 20 grams.

This result was achieved because these vegetables contain a high concentration of antioxidants. Fundamental, but is the type of cooking. Antioxidants help to defend it against free radicals.

Magnesium  can influence the release and activity of insulin, a hormone that helps control blood glucose. Other studies have confirmed the protective role of green leafy vegetables against diabetes. Meanwhile, the goal remains that of the five daily portions of fruit and vegetables, which include only those green leaves, which are also good sources of potassium, fiber, lutein and zeaxanthin, two carotenoids involved in the protection of the eye. Fruits and vegetables should still be accompanied by physical activity. ”

What about nitrates in vegetables? “The green leafy vegetables – says Emilia Bramanti, a researcher at the National Research Council – are likely to accumulate excessive amounts (for example due to the use of fertilizers) and nitrates can be converted into nitrites in the body that, if in excess, it is feared will lead the formation of carcinogens in the stomach. Other studies suggest that nitrates are one of the reasons that these vegetables protect against heart and blood vessels through nitric oxide, which originates in the stomach and has vasodilatory action. The role of nitrates, beneficial or harmful, must therefore be elucidated.

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