每天一份菠菜，大脑年轻11岁

While Popeye ate spinach everyday to maintain strong muscles, he was also bettering his memory, maybe without even knowing it.

大力水手波派每天吃菠菜保持肌肉力量，同时也增强了他的记忆力，他自己可能还不知道呢。

Consuming just a daily serving of spinach -- or any type of leafy green, for that matter -- may help slow the process of age-associated cognitive decline, according to a new study. The reason? Vitamin K.

最新的研究显示，每天吃一份菠菜（或者说叶子多的绿色蔬菜）有助于延缓年龄增长造成的认知能力下降。为什么？因为有维生素K。

A group of researchers at Rush University in Chicago who analyzed the diets and mental functions of 954 elderly people over a five year period found that those who incorporated more green in their diets were more likely to be mentally sharp.

芝加哥拉什大学的一个研究小组分析了954名老年人5年里的饮食情况和大脑功能数据，发现多吃绿色蔬菜的老年人思维普遍更灵敏。

The researchers tracked the diets of participants, whose age averaged 81, for an average of five years. They found that people who ate one or two daily portions of green leafy vegetables had the same cognitive abilities as someone 11 years younger who never consumed leafy greens.

参与研究的老年人平均81岁，研究人员跟踪记录了他们的饮食情况，每个人的记录平均都有5年。他们发现每天吃一到两份多叶绿色蔬菜的人与比他们年轻11岁但从来不吃蔬菜的人有着相同的认知能力。

Beyond spinach, vegetables like kale, collards and mustard greens could also be effective in slowing down the brain's aging process. Previous studies have found that both folate and beta-carotene are brain boosters, but this study is the first to evaluate the benefits vitamin K has on the brain.

除了菠菜，羽衣甘蓝和芥菜也有延缓大脑衰老的效果。早前有研究曾发现叶酸和β-葫萝卜素都可以活化大脑，而这次的研究首次发现了维生素K也对大脑有好处。

“No other studies have looked at vitamin K in relation to change in cognitive abilities over time, and only a limited number of studies have found some association with lutein," said Martha Clare Morris, Sc.D., assistant provost for community research at Rush University Medical Center and the leader of the study's research team. The team believes that other foods high in these nutrients, like asparagus, brussels sprouts and carrots could provide the same benefits as the darker greens, and they intend to expand their research to explore this possibility.

“以前从来没有人研究过维生素K与大脑认知能力改变的联系，只有极少数的研究发现过叶黄素在这方面的作用。”科学博士玛莎·克莱尔·莫里斯说。她是拉什大学医学中心社区研究的教务长，也是这项研究的团队负责人。这个研究团队认为，其他富含这些营养成分的食物，如芦笋、抱子甘蓝和胡萝卜，也具有与深绿色蔬菜一样的功效。他们打算扩大研究范围去研究这种可能性。

The research holds promise for a brain booster that is accessible and affordable. "Since declining cognitive ability is central to Alzheimer’s disease and dementias, increasing consumption of green leafy vegetables could offer a very simple, affordable and non-invasive way of potentially protecting your brain from Alzheimer’s disease and dementia,” Morris said.

这项研究为我们找到了一种方便实惠的大脑活化剂。“认知能力的下降与痴呆症联系紧密，因此想要预防痴呆可以多吃多叶绿色蔬菜，简单实惠无副作用。”莫里斯说。