Eat mushrooms, citrus and vegetables.

2019-06-25 11:00:31 冠淇科技

Eat more mushrooms, flexible mind


Researchers at the National University of Singapore medical school found that elderly people who consumed more than 2 servings of mushrooms per week had a 50% reduction in the risk of cognitive impairment.


Studies have shown that mushrooms contain a special compound, ergothione, which can reduce the incidence of cognitive impairment. Ergosine is a unique antioxidant and anti-inflammatory agent that humans cannot synthesize on their own. However, it can be obtained from the diet, and one of the main sources is the mushroom.


The study collected data on 663 elderly people over the age of 60 living in Singapore. The research team examined the consumption of the six most common mushrooms (flavor mushrooms, oyster mushrooms, shiitake mushrooms, white mushrooms, etc.) in Singapore. In the study, the number of 1 mushroom was about 150 grams, and 2 mushrooms were equivalent to half a plate. The results showed that compared with the elderly who consumed less than 1 serving of mushrooms per week, the risk of cognitive impairment was reduced by 43% in older people who consumed more than 2 mushrooms per week. This correlation has nothing to do with factors such as age, gender, education, smoking, alcohol, high blood pressure, diabetes, heart disease, stroke, physical activity, and social activities.


Eat more allium vegetables, low risk of bowel cancer


Researchers at the First Affiliated Hospital of China Medical University found that eating allium vegetables, including garlic, leeks, onions, sassafras and scallions, can significantly reduce the risk of colorectal cancer.


From June 2009 to November 2011, the research team conducted a paired case-control study in three hospitals in China. The researchers selected 833 patients with colorectal cancer, and selected healthy volunteers with the same age, gender, and living area, and asked them to fill out the food intake frequency questionnaire. By tracking the participants' eating habits and the causes of the disease, the researchers found that people with the most intake of allium vegetables in their daily diet were 79% less likely to have colorectal cancer than those with the least intake. Eating at least about 16 kilograms of allium vegetables per year (about 44 grams per day) can significantly reduce the risk of disease. The more you eat, the better your protective effect.


Researchers say that cooking methods have an effect on the anti-cancer effects of allium vegetables. For example, cooking onions reduces the amount of chemicals that have anti-cancer properties, while it is more beneficial to slice or grind fresh garlic.


Eat more green leafy vegetables, slower aging of the eyes, less fatty liver


According to the American Medical Express and the Proceedings of the National Academy of Sciences, researchers in Sweden and Sydney, Australia found that eating more green leafy vegetables and beetroots can help reduce the risk of age-related macular degeneration and is also essential for preventing fatty liver.


The researchers selected more than 2,000 Australian adults over the age of 49 from the Blue Mountain Ophthalmology study and conducted a 15-year follow-up survey. The results showed that people who consumed 100-142 mg of nitrate per day by eating green leafy vegetables were 35% less likely to develop early age-related macular degeneration than those who were less than 69 mg per day. Each 100 grams of spinach contains approximately 20 mg of nitrate; approximately 100 mg of nitrate per 100 grams of beetroot.


Researchers say that eating a diet rich in nitrates daily can be a simple strategy to reduce the risk of early age-related macular degeneration in people over the age of 50. However, the daily intake of nitrate in vegetables exceeds 142 mg. Will get extra benefits.


Dr. Matthias Kalstrom, a researcher at the Karolinska Institute in Sweden, and his team fed a group of mice with high-fat, high-sugar foods to increase the risk of fatty liver. Some mice were then supplemented with nitrate (a large amount of nitrate in green leafy vegetables), and it was found that the risk of fatty liver in these mice was significantly reduced. The researchers also conducted a culture study on two different human liver cells to verify the results of the mouse experiments. In addition, the researchers also found that after supplementation with nitrate, blood pressure in type 2 diabetic mice decreased and insulin levels improved. Previous studies have shown that nitrates from vegetables help improve mitochondrial function and improve physical endurance.


The researchers said that overweight and excessive drinking are the two main causes of fatty liver, and there is currently no effective drug for treating fatty liver. The new study shows that eating more green leafy vegetables and increasing nitrate intake can help reduce fat accumulation in the liver and reduce the risk of fatty liver, heart disease and diabetes.


Eat more citrus fruits to prevent pancreatic cancer


Pancreatic cancer is insidious and difficult to treat. It is called "the king of cancer". In recent years, its global incidence has always kept rising. Previous studies on anti-cancer treatments have been more common, but the relationship between pancreatic cancer and eating habits is still unclear. Recently, a new study by the Institute of Social and Health Research at the National Cancer Research Center of Japan found that eating more citrus fruits can reduce the risk of pancreatic cancer and prevent it.


The research team conducted a 17-year follow-up survey of 90,000 men and women. According to the intake of 17 kinds of fruits and 29 kinds of vegetables consumed by residents, the researchers divided the participants into 4 groups for comparative analysis. The results showed that eating more citrus fruits such as orange, orange, orange and pomelo had the most obvious effect on reducing the incidence of pancreatic cancer.


Researchers believe that the reason why eating fruit can reduce the risk of pancreatic cancer is mainly because the fruit contains antioxidants such as vitamins, and the vitamin C content in citrus fruits is particularly high. Experts suggest that people with a family history of pancreatic cancer should reduce smoking and eat as much fruit as possible.


Eat more raw peppers to prevent diabetes


A new study from Harvard University in the United States shows that eating spicy dishes can reduce the risk of premature death from cancer, ischemic heart disease, and respiratory diseases. If you eat some raw peppers, the probability of developing type 2 diabetes will also decrease.


The team conducted a prospective cohort study of approximately 487,000 Chinese men and women aged 30-79 years without a history of cancer, heart disease, or stroke. The average follow-up survey of 7.2 years showed that even a small amount of pepper seasoning, the intake of spicy dishes is inversely related to the risk of the above diseases, that is, the more the number of spicy eating, the lower the risk of early death. This is more evident in those who do not drink. In addition, the researchers also found for the first time that compared with eating dried peppers, the intake of raw peppers is high, and the probability of type 2 diabetes is reduced.