- Steam for 3–5 minutes or lightly sauté.
- Avoid boiling it too long, because you miss out on many benefits.
- Combining it with garlic (rich in allicin) and olive oil enhances the effect of sulforaphane.
3. Beetroot: natural engine of circulation and energy
Beetroot is a root with a special power for circulation and daily performance:
- Its natural nitrates are transformed into nitric oxide, which:
- relaxes and widens blood vessels,
- improves blood flow,
- It helps lower blood pressure naturally.
- It improves cerebral blood supply, providing:
- better concentration,
- less mental fatigue,
- better memory.
- Contains betanin, an antioxidant pigment that fights cellular aging.
Practical ways to consume beetroot:
- Cooked in salads with olive oil and walnuts.
- In smoothies with apple, carrot and lemon.
- In small daily portions (e.g. half a beetroot) to avoid digestive discomfort.
Precaution:
- You may dye urine and stool red: this is normal.
- People with a history of kidney stones should consult with their doctor, because it contains oxalates.
4. Spinach: an ally for the eyes, mind and rest
Spinach is a key vegetable for several critical areas in old age: