7 Foods for Living Longer
Not all foods provide us with the same nutrients, which is why our diet should include a variety. The more variety we have, the more nutrients we'll be able to eat. But, we should know how to choose them
We have loads of options at our disposal. However, we fail to realize that the best thing we can do for our health and well-being is to maintain a balanced diet that’s rich in foods that lengthen our lifespan while staying clear of junk food.
Healthy foods offer the proteins, carbohydrates, nutrients and minerals that we need in order to maintain a healthy level of energy and live healthier and longer.
Why does our diet have to be balanced?
A balanced diet helps us prevent diseases such as:
You should eat from diverse food groups because each one contains different nutrients that give the body what it needs to function to its best capability.
For a balanced diet, we should include:
- Abundant portions of fruits and vegetables,
- Fish or seafood at least two times a week,
- Healthy fats such as olive and canola oil,
- Nuts in small quantities,
- Red meats in small quantities,
- Antioxidants such as broccoli, green tea and tomato.
Get to know: 6 Healthy Fat Sources for a Good Diet
Some foods can lengthen our lifespan
Below, we’ll fill you in on the foods that can help you live longer. They’re foods with a high nutritional value, also known as superfoods. Learn about their properties and add them to your daily diet.
Broccoli is a vegetable that has a high vitamin A and D content, but it also has antioxidant and nutritive properties. It’s mostly made up of water, which is why we can eat broccoli in large quantities without having to worry about tipping the scale.
Broccoli also contains B vitamins, which helps cardiovascular health. The vegetable also contains lutein and zeaxanthin, which are natural compounds that prevent cataracts and macular degeneration.
Overall, broccoli is also an easy food to cook and is wonderful for steaming, grilling or gratins.
Another life-lengthening food are tomatoes, a herbaceous plant that mainly contains water and carbohydrates. They provide a large quantity of vitamin A and C in addition to minerals such as potassium.
Tomatoes are also rich in lycopene, which is a carotenoid that acts as an antioxidant. It prevents chronic and cardiovascular diseases.
The quantity of lycopene that tomatoes can contain depends on how they’re farmed. Another determining factor is their ripeness.
Hailing from the legume family, lentils are a source of protein that’s just as powerful as meat. They contain minerals such as magnesium, zinc and phosphate.
Lentils also boast B-group vitamins, among them, folic acid. These vitamins play a part in cell, hormone and red blood cell formation.
Plus, they strengthen the immune and nervous system in addition to aiding in bowel transit, which prevents constipation. Lastly, their carbohydrates provide the body with energy, which translates into higher efficiency.
Learn about: 8 Remarkable Benefits of Eating Lentils
This legume contains lecithin, which is a special type of fat that helps reduce cholesterol levels and balance blood’s triglyceride levels.
Chickpeas also have soluble fiber, which is a type of fiber that eliminates fat. They’re rich in omega 3 and 6, which protect the cardiovascular system and prevent fatty plaque build-up from forming in the bloodstream.
Furthermore, chickpeas eliminate toxins that can lead to cirrhosis or hepatitis, making them a huge help for the liver. Lastly, they also have a high magnesium content that improves circulation, muscles and vein and artery elasticity.
This fruit offers lipids, which raises its calorie content.
Meanwhile, avocados contain unsaturated fats such as oleic acid. They also have minerals such as magnesium and potassium that aid in calcium absorption and cardiovascular health.
When it comes to vitamins, this fruit especially boasts vitamin E, an excellent antioxidant, as well as vitamin C and B6.
Salmon, or “oily fish”, are rich in omega 3, which makes it a food that lowers cholesterol levels and triglyceride levels in plasma. This fish also prevents clots from forming in blood. In addition, just as with any other kind of fish, salmon makes for an excellent source of protein.
Salmon has B-group vitamins, which help the body to absorb nutrients that give energy. It helps the body absorb fats, proteins and carbohydrates as well.
7. Dark chocolate
A balanced diet doesn’t necessary mean that you have to exclude chocolate. In fact, dark chocolate contains nutritious elements such as proteins, fats, carbohydrates and other nutrients that we need. Its main components are cocoa beans and carbohydrates.
Cocoa butter boasts stearic acid, which is a saturated fatty acid that doesn’t raise cholesterol. It also contains teobromine, a substance that acts as a blood purifier and blood circulation simulator.
- Divide food into small meals throughout the day. Aim for 5 meals.
- Avoid eating foods that are fried, high in fat or foods that contain food coloring.
- Drink 2 to 3 liters of water a day.
- Exercise at least 3 times a week.