Eight Foods That Help You Live Longer
Apr 17, 2023
Smart Watch With Oxygen Sensor
Everyone wants to live a long life, but no food is a panacea for longevity. That being said, eating a healthy, balanced diet, along with other health-promoting activities, such as regular exercise and quitting smoking and alcohol, can contribute to longevity.
Mackenzie Burgess, Registered Dietitian/Nutritionist (RDN) and recipe developer at Cheerful Choices, says, "As a nutritionist, I always tell people to 'eat the rainbow' , because all these different colors represent different nutrients that help us stay healthy in the long run."
Here are a few superfoods that are good for longevity.
1. Green vegetables
Green vegetables such as spinach, kale, collard greens, and chard are a group of nutrient-dense foods. They are rich in vitamins and antioxidants that can reduce oxidative stress (a state of imbalance between oxidation and antioxidant effects in the body).
Eating at least one serving of vegetables per day was associated with slower cognitive decline, according to tests of memory and thinking skills.
Eating more dark green vegetables and supplementing electrolytes such as calcium, potassium, and magnesium can prevent cramps.
Berries such as blueberries, raspberries and blackberries are rich in 'anthocyanins', which are responsible for their red, blue and purple colors. Anthocyanins have been studied intensively, with some studies pointing to them as a potential source of anti-aging agents.
Top your oatmeal with blueberries or raspberries, or make these berries into a smoothie.
3. Sardines, anchovies and salmon
These (good) fatty fish are especially good for those over 50. They are an excellent source of omega-3 fatty acids, which have anti-inflammatory properties and may protect against conditions like arthritis and heart disease.
There's a reason cauliflower is the latest health food fad. It's low in calories but packed with important nutrients like vitamin C, folate, and fiber. Cauliflower also contains plant pigments called anthoxanthins, which have anti-inflammatory properties in the body. Reducing inflammation helps protect the cells in our body from damage and contributes to longevity.
Choose non-starchy vegetables like cucumbers, radishes, asparagus, bok choy, broccoli, and cauliflower, which are rich in polyphenols and fiber, which can improve gut health and boost immune system and mood balance.
Lycopene, also known as lycopene, is a fat-soluble natural antioxidant in vegetables and fruits. Over the past few decades, foods containing lycopene have been continuously proven to have anti-disease and anti-aging effects, and can reduce the risk of cancer and cardiovascular diseases. They are one of the most important contributors to the Mediterranean diet.
Tomatoes are a source of the antioxidant lycopene, which not only protects against certain types of cancer, but is a carotenoid that protects the skin from sun damage.
Tomatoes are also a great source of potassium, which plays a role in blood pressure control.
6. Greek coffee
The New York Times reported in 2013 that residents of Ikaria were two and a half times more likely than Americans to live to 90. (Icarian men, in particular, are four times as likely as American men to live to 90, and are often healthier.) Not only that, but they also survive cancer or cardiovascular disease 8 times longer than Americans. By 10 years, and with less depression, the probability of developing dementia is only about a quarter of that of Americans.
The researchers found that greater coffee consumption was associated with better endothelial function, and that people who drank primarily cooked Greek coffee had better endothelial function than those who drank other types of coffee.
While all types of coffee are a source of antioxidants, Greek coffee is much higher in cafestol and kahweol, substances that appear to have anti-inflammatory and antioxidant properties. An earlier study found that drinking Greek coffee improved arterial elasticity in people with high blood pressure.
7. Dark chocolate
Polyphenols, a specific nutrient found in dark chocolate, have been found to reduce signs of inflammation and especially help protect blood vessels from damage that occurs with age. Be sure to consume dark chocolate with a high percentage of cocoa (70% or higher) for maximum anti-inflammatory benefits.
Dark chocolate, which is high in cocoa, is usually relatively low in sugar and fat, so you get less harm and more good from it.
The exciting news about the health benefits of cocoa first came from a population study of the Guna, the indigenous people of Panama. The study found that the Guna lived a long life and did not have the same blood pressure rises that occur with age that most people do.
One theory is that the Guna drink a lot of unsweetened cocoa, up to five cups a day.
Legumes such as beans and lentils are a great addition to your diet, rich in satiating protein and fiber. For example, one cup of cooked lentils contains 18 grams of protein and 15 grams of fiber.
They also contain a class of nutrients called flavonoids. Recent studies have proven that these flavonoids help maintain our brain health in the long term. A study previously published in the international academic journal Nature Communications showed that eating foods rich in flavonoids can prevent cancer and heart disease, especially for smokers and alcoholics.
how to eat? One can add beans and beans to quinoa salad, or smash them into healthier dips or stir into curries.
Diet combined with exercise is the most effective way to live longer. BP Smartwatch can be a health guardian, tracking heart rate, respiratory rate, blood pressure, calories, etc.