The foods that we eat have a huge impact on our overall health. They can either help us live longer and healthier lives or hurt us by providing inadequate nutrients. Our temptation to consume unhealthy fast food offers scarce nutrients and nourishment to the body, resulting in several illnesses, such as cardiovascular disease, diabetes, and obesity. But you don’t have to live like this! You should consume foods that make you feel energized and healthy and ultimately enable you to have a long life. We have put together a list of the top foods known to boost longevity:
Vegetables have the exclusive ability to inhibit the formation of cancerous cells, change our hormones, and trigger the body’s regular cleansing process. Cruciferous vegetables must be eaten regularly by chewing, shredding, blending, or mixing in other meals. These vegetables include Brussels sprouts, cauliflower, broccoli, kale, cabbage, bok choy, etc. Vegetables are known to protect the walls of blood vessels from inflammation that can result in heart disease. These vegetables contain various rich nutrients that help nourish the skin and cleanse the body inside out. You can incorporate them into your everyday meals and eat them in both cooked and raw form.
Nuts provide a high source of healthy fats, fiber, plant protein, phytosterols, antioxidants, and minerals. Nuts help prevent diabetes and infection. Despite the number of calories they contain, nuts are a great way to promote weight loss since they suppress appetite and refrains us from consuming other unhealthy food. Eating nuts regularly also reduces the risk of heart disease and cholesterol. You can add nuts to your salad either in raw or blended form. You can also sprinkle some nuts on top of your dessert or in your breakfast cereal.
Green, raw, and leafy vegetables are an excellent way to lose weight and lead a healthy lifestyle. Leafy green vegetables contain fewer calories than other food, making them the perfect choice for weight watchers. Some studies had discovered that people who eat a salad before a meal consumed fewer calories from other food. Larger salads help to lose weight faster compared to smaller ones. Apart from aiding weight loss, green vegetables or salads also prevent the risk of getting heart attacks, cancers, diabetes, and many other illnesses. In addition, these vegetables are rich in B-vitamin that protect the eyes. So, if you want to live longer, start including vegetables like kale, spinach, mustard greens, lettuce, and collard greens into your regular diet. To maximize your health benefits, top it off with some nuts to get the necessary fat intake.
Seeds provide similar benefits as nuts, including healthy fats, antioxidants, and minerals. In addition, seeds also contain extra protein and abundant amounts of trace minerals. Hemp, flax, and chia seeds contain large amounts of Omega-3 fats. Sesame, chia, and flax seeds also contain breast cancer-battling phytoestrogens and lignans. Plus, pumpkin seeds contain zinc; whereas, sesame seeds contain vitamin E along with calcium. It is best to eat seeds and nuts in raw form or toast them lightly for optimum health benefits. You can also add chia seeds or flax to your breakfast cereal or oatmeal.
Pomegranate is a juice, rich, and unique fruit that contains several essential nutrients to boost longevity. Punicalagin is the key and most abundant phytochemical of pomegranate and is accountable for substantial antioxidant action in the body. The phytochemicals in pomegranate have a variety of brain-healthy, cardio-protective, and anti-cancer actions.
Berries are known to have antioxidant properties that are great for maintaining a healthy heart. Consuming blueberries or strawberries regularly can significantly improve blood pressure and lower stress levels. Berries are a superb source of nutrients for the body, and they also have anti-cancer properties. There is proof that the consumption of berries can prevent the aging effects on the body and mind. You can stick to having the sweet blueberry or strawberry as an everyday snack or try something different, such as goji berries.
Regular consumption of legumes and beans helps to reduce appetite, steady blood sugar, and prevent colon cancer. Beans are one of the most abundant sources of starch and also help tackle diabetes. Beans also aid in weight loss due to their slow digestion process and help reduce cravings by inducing feelings of fullness. They also lower the levels of resistant starch and cholesterol converted into fatty acids by intestinal bacteria to prevent colon cancer. Thus, eating lentils, peas, and beans every once in a while can substantially lower colon cancer development risk. The consumption of legumes also provides great protection against many other types of cancers. Chickpeas, split peas, black beans, and red beans are great for overall health and boost longevity.
Garlic and Onion
Onions and garlic benefit the immune and cardiovascular systems. They also provide anti-cancer and anti-diabetic effects, lowering the risks of prostate and gastric cancers. Garlic and onion contain organosulfur compounds that cancer development. These elements are freed when onion or garlic is crushed, chewed, or chopped. Plus, onions are also rich in antioxidants that provide anti-inflammatory effects.
Large quantities of nutrients that promote longevity are available in a single tomato. Tomatoes contain essential vitamins, such as beta-carotene, vitamins E and C, antioxidants, and much more. These nutrients protect against sun damage and prevent the risk of developing cardiovascular disease and prostate cancer. The nutrients contained in tomatoes are best absorbed with healthy fats, so you can add some nuts and seeds to make the most out of the meal.
If you want to live longer and be healthier, you must not deprive your body of the essential foods packed with nutrients. These foods will restore your vitality and health to help you lead a healthy and energized life.