We humans cannot survive long without food, it is our necessary and basic needs. In the last decades, we are consuming more highly processed and ready -to -eat foods than natural minimal processed food. These highly processed food are affecting our healthy food diet and our health. Here is some healthy food which can help to regain our healthy diet and health.
While none of us will live forever, you can add some extra years to your life by paying attention to what you eat. To increase your lifespan as well as improving the quality of your life, check out these healthy foods that help you live longer.
Nuts, pulses, and grains
These foods can be highly neutrons and very healthy to eat. Food such as Almonds, Brazilian nuts, lentils, oatmeal contains carbohydrates and an excellent source of vitamin B-1 (thiamine), vitamin E, magnesium, iron, and zinc. It can be eaten raw or by cook which might take a few minutes but it is delicious to eat. This food also is taken as an excellent source of protein so must of the athletes use it as homemade protein. Despite their caloric density, nut consumption is associated with lower body weight, potentially due to appetite suppression from heart-healthy components. Eating nuts regularly also reduce cholesterol and are linked to a reduction in the risk of heart disease.
Vegetables, fruits, and berries
Green vegetables, fruits, and berries are easy to digest, and one of the most healthy food you can eat. Must of the nutritionist recommend fruits and vegetables for healthy diets. Vegetable such as Broccoli is rich in fiber, calcium, potassium, folate, and phytonutrients. It helps to reduce the risk of developing heart disease, diabetes, and some cancers. Some studies show consumption of dark-leafy vegetables can reduce the risk of developing type 2 diabetes. Fruits like Apples are an excellent source of antioxidants, which combat free radicals. It helps to fight with substances that cause undesirable changes. In some cases, apples might extend the lifespan.
Leafy greens are also rich in the essential B-vitamin folate, plus lutein and zeaxanthin, carotenoids that protect the eyes from light damage. Try kale, collard greens, mustard greens, spinach, or lettuce. Fat-soluble phytochemicals, carotenoids, in particular, found in leafy greens contain antioxidant and anti-inflammatory effects in the body. 5
Fish, Meat, and Eggs
These are protein giving foods. Fish such as salmon, trout, mackerel, herring, sardines, and anchovies contain up to 30 percent oil, specifically, omega-3 fatty acids. Omega-3 are healthy fatty acids that cannot be produced inside the human body. It helps to fight with Anxiety and Depression, improve eye health, Promote brain health during pregnancy and early life. Eggs are the best source of Vitamin-B, vitamin B-12. These Vitamins are very important for energy and red blood cell. Even though the middle part of the egg, i.e. yolk has fat and cholesterol it is benefits to eat due to rich in vitamins and minerals. Whereas Chicken meat is considered as a low-fat protein which helps in muscle growth and development. White meat keeps blood vessels healthy, and metabolism burning away calories so you can manage a healthy weight.
Yogurt and Cheese
People who eat yogurt and cheese have a healthier diet. They in particular may also help to reduce risk factors linked to heart disease and stroke. People who frequently ate yogurt or cheese had a healthier diet overall than people who didn’t eat these foods very often. Yogurt and cheese within this healthy diet is a great way of taking in gut-friendly bacteria and lots of protein, vitamins and minerals.
Non-tropical vegetable oils
Vegetable oils (non-tropical) are rich in mono-and polyunsaturated fats, that do not increase bad cholesterol in the blood and are a source of vitamin E. The consumption of non-tropical vegetable fats (always in small amounts) reduces the risk of chronic diseases and allows the intake of essential nutrients to ensure the body’s functions. Only use vegetable fats to drastically decrease the intake of saturated fats and cholesterol, present in all animal fats. It ‘s always recommended to limit fat intake to avoid excess calories. Observing the recommended fat portions in VegPlate also helps limit the intake of saturated and trans fats. Protective fats are already present in the diet through the consumption of other foods such as legumes, nuts and oilseeds and linseed oil.
Good news for chocoholics – chocolate can help you live longer! Cocoa beans are packed with antioxidants which studies have found can help cut your risk of heart disease – the biggest killer in the Western world.
This may be why Jeanne Louise Calment, who lived a grand total of 122 years and 164 days (the oldest verified age of any human being ever) put her good health down to her regular chocolate consumption. However, before you go stocking up on chocolate bars, it is worth bearing in mind that one square a day is enough to boost your health. Also, make sure you go for the over 70 percent cocoa bars which contain more flavonoids and less sugar.
Another staple of the Japanese diet, green tea boasts an impressive array of health benefits, helping to improve cardiovascular health, regulate blood pressure, boost the immune system, and lower cholesterol. Studies have even suggested that drinking green tea – which is rich in health-boosting flavonoids – can help to lower your risk of cancer. Research findings published in the Journal of the American Medical Association appear to back up these health claims, as the Japanese study of more than 40,000 participants found that those who drank five or more cups of green tea a day had a death rate that was 16 percent lower than those who drank one cup, over the course of 11 years.
Onions and Garlic
More and more evidence seems to be emerging that, of the many compounds found in garlic, 10 of them help to combat cancer. Garlic also contains immune-enhancing compounds that help to break down the substances that cause cancer. For example, diallyl sulphide, a component of garlic, is known for its ability to break down carcinogens in the body, which may have led to cancer if they weren’t destroyed. According to research, people who consume garlic regularly face half the risk of stomach cancer than those who eat little or none. Onions also contain high concentrations of health-promoting flavonoid antioxidants, which have anti-inflammatory effects that may contribute to cancer prevention. Try leeks, chives, shallots, and scallions, in addition to garlic and yellow onions.
An abundance of health-promoting nutrients can be found in tomatoes—lycopene, vitamins C and E, beta-carotene, and flavonol antioxidants, to name but a few. Lycopene, in particular, protects against prostate cancer, UV skin damage, and cardiovascular disease.
The nutritional profile of seeds is very similar to nuts in that they provide healthy fats, minerals, and antioxidants, but seeds have more protein and are abundant in trace minerals. Flax, chia, and hemp seeds are rich in omega-3 fats. Flax, chia, and sesame seeds are also rich lignans, breast cancer-fighting phytoestrogens. Sesame seeds are rich in calcium and vitamin E, and pumpkin seeds are especially rich in zinc. For maximum nutritional benefits, nuts and seeds should be eaten raw or only lightly toasted. Try adding flax or chia seeds to your morning smoothie or oatmeal.
You might also want to read: