Do you want to live longer? Do you want to increase the longevity of your life by eating healthy food? Do you know about these foods? What about their numerous health benefits? Well, every one of us wants to live longer but longevity is not about delaying death. It is about enjoying the extraordinarily healthy years of your life.
One of the biggest factors in longevity though is diet. The food you eat decides all about your health. Whatever you eat reflects your overall health. So, this article is going to provide you with a list of 15 foods to stay healthy longer.
You will not only come to know about the names of those foods but also, you will understand what type of benefits you can get by eating these foods and how these foods can contribute to the longevity of your life. Just keep reading until you know the secret to living a long and healthy life.
What are the five basic food groups?
Before we discuss those 15 foods to stay healthy longer, we must know about five basic food groups. These are:
- Fruits and vegetables
- Starchy food
Fruits and Vegetables
Fruits and vegetables contain a lot of essential nutrients in the form of vitamins and minerals. They contain a lot of fiber too. This fiber content in fruits and vegetables helps improve bowel functions. They improve the health of our digestive system. Our body needs a lot of vitamins and minerals. We can get those vitamins and minerals from fruits and vegetables.
Fruits and veggies also have good water content. Cruciferous vegetables especially contain a lot of water that is good to keep our body hydrated. Fruits and vegetables can be added to our diet in the form of salads, mid-morning snacks, or evening snacks. They are very essential to keep our body healthy and active.
Carbohydrates provide energy to our bodies in the form of glucose. This energy is very important to keep us going all day long. Starchy food is a good source of carbohydrates. Starchy food also contains calcium, iron, and other vitamins. Apart from the fact that starchy food is packed with a lot of calories, we can’t deny the fact that these calories are important to perform the daily activities of life.
Foods like bread, rice, potato, pasta are starchy foods. But remember, do not make these foods unhealthy by adding excessive amounts of vegetable oils to these foods. Also, make sure to consume these foods with less sodium and sugar content. We should take these foods in moderation to stay healthy.
It is essential to include dairy products in our diet to get a good quantity of calcium and phosphorus. These minerals are important for our bone health. Moreover, calcium and phosphorus are also important for the health of the brain as they play a major role in nerve impulse transmission.
Yogurt, cheese, and milk are dairy products that contain a lot of calcium and phosphorus. All of these are good sources of protein. Semi-skimmed, skimmed, and low-fat milk is a good option if you don’t want to gain those extra pounds. It should also be unsweetened.
Protein is an essential nutrient that is also good for weight loss. Proteins are very important for the health of muscles. Eating more protein in your diet can help you feel full for longer. Proteins are present in meat, some vegetables that are a plant protein, milk, cheese, yogurt, lentils, pulses, legumes.
While choosing meat to get a good source of protein, lean meat is always a good option as it is rich in protein. If you want to lose weight more rapidly and effectively, enjoy proteins in your main meal to get a perfect lean body.
Good fats are the source of omega fatty acids that are important for heart health and prevent cardiovascular diseases. Also, these fats are provided to the body so that we can work for longer.
Fats are present in some oils like vegetable oils, olive oil, coconut oil, and sunflower oil.
15 Foods to Stay Healthy Longer
Nature has created everything for the benefit of humans. Similarly, the food we eat gives us a lot of health benefits. Some foods, if eaten in the right way, can increase the longevity of human life. These are the best foods for humans. Here are the names of those healthy foods along with all their health benefits and nutrition.
1. Chia seeds
Chia seeds might be tiny but packed with a lot of healthy benefits. They contain about 5 grams of proteins and 11 grams of fiber per one-ounce serving. This is more than any other seed. It is also rich in heart-healthy omega-3 fatty acids that support brain health, reduce belly fat, and boost your skin strength. They are flavorless and you can add them to any dish like smoothies, juices, salads, and yogurts.
The primary health benefits of ginger are mostly due to its high amount of antioxidants. It contains at least 25 different types of antioxidants which provide varied health benefits from lowering your blood pressure to controlling your blood sugar levels and regulating cholesterol levels in your body.
The antioxidants fight disease-causing free radicals in your body protect against the host of various diseases, heart troubles, diabetes, arthritis, and even cancer. You can have ginger in a hot tea, soup, with fish, or add it just to your fries and salads.
Eggs are rich in proteins and low in calories, making them a healthy choice for those who want to boost life longevity. Protein adds longevity to your life due to its satiating properties.
Eggs have a positive effect on weight loss, memory, eye and bone health. They can also help lower your cholesterol by improving your HDL or good cholesterol levels. Eggs can help regulate your blood sugar which is essential for longer life.
Salmon is one of the best sources of omega-3 fatty acids, which have been shown to decrease the risk of abnormal heartbeats, lower triglycerides levels, slow the growth of artery-clogging fat deposits, and reduce your blood pressure.
There is also evidence that omega-3 is our brain food. They can reduce the risk of dementia and cognitive decline. Most fatty fishes are rich in omega-3 but salmon is a particularly nutritious and healthy food choice. It is low in mercury, a potentially toxic contaminant. All of these properties make it great in promoting longevity and good health.
5. Cruciferous Vegetables
Cruciferous vegetables are the most nutrient-dense of all the foods. They are the powerhouse with the unique ability to modify your hormones, activate the body’s natural detoxification system, and inhibit the growth of cancerous cells.
They also contain cruciferous phytochemical sulforaphane which protects the blood vessels from inflammation and prevents heart disease. Cruciferous vegetables should be chopped thoroughly or you should eat them shredded or just blend them to make smoothies to release their anti-cancer properties. You can try anything from broccoli, cauliflower, sprouts, kale, and cabbage.
Turmeric is one of the best foods that you can eat for longevity. This is because it contains a potent bioactive compound called curcumin. Curcumin is rich in antioxidants and anti-inflammatory properties which can help maintain brain, heart, and lung function as well. It also prevents age-related diseases. You can add it to your milk, water, or any food dish to enhance flavor.
Carrots are the quintessential health food, so it is probably no surprise to know that they are really good for you. But did you know that they can not only add longevity to your life but also help you look good?
Carrots are loaded with carotenoids. These carotenoids can slow down the aging process and help you look more attractive. One medium carrot can provide 204 percent of the daily recommended amount of vitamin A, an antioxidant vitamin needed to create new and healthy skin cells. Vitamin A also protects your skin from bacteria and viruses making it look younger and smoother.
Walnuts contain high levels of monounsaturated fats which are good for you and can help lower your bad cholesterol. They can also help prevent cognitive decline with age and also help boost your memory. This is due to the presence of antioxidants which are good for your brain.
Walnuts are also rich in those antioxidants which are beneficial for your heart. They are also packed with omega-3 fatty acids and are known to reduce the risk of diseases like diabetes and breast cancer.
They can be one of the best post-workout snacks every day.
9. Fresh Soybeans
Fresh soybeans have been a staple of Asian cuisine for generations but they have also been gaining popularity in North America. They are rich in isoflavones, a type of phytoestrogen that is a plant-derived estrogen-like substance. Isoflavones are known to have anti-inflammatory, antioxidant, anticancer, and antimicrobial properties.
They can help regulate the anti-inflammatory response of your body, slow down your aging, fight microbes and protect against certain types of cancer, especially breast cancer. All of this helps increase your lifespan. You can eat soybeans raw straight from the pod or you can boil, steam, or microwave them into various recipes that are both tasty and healthy.
A diet high in avocado and its monounsaturated fats can lower your total blood cholesterol and increase your good cholesterol. This can reduce wrinkles on your skin. They are also packed with health-promoting nutrients which can reduce many risk factors related to heart disease, diabetes, and stroke.
Don’t forget that they contain a variety of vitamins and minerals that help with everything from keeping your eyes healthy to regulating blood pressure. You can try eating one and a half avocados every day based on your diet and calorie requirements.
Legumes include everything from beans, peas, lentils, peanuts, and chickpeas. They are an excellent source of fiber and plant-based protein which can stabilize your blood sugar and keep cravings away.
They also help regulate inflammation, lower cholesterol, and improve immune function. This can add years to your life. Try eating at least five servings of legumes in your weekly diet for maximum benefits.
Berries like blueberries, cranberries, and raspberries can help protect you against diseases and boost your longevity. They are rich in vitamins, minerals and are a great source of antioxidants.
These antioxidants can decrease inflammation, reduce the risk of certain cancers, heart diseases, broke, age, and brain-related diseases such as Alzheimer’s and Parkinson’s. You can mix berries in your yogurt or have it in the form of a smoothie for best results.
13. Dark Chocolate
Dark Chocolates are rich in resveratrol, a powerful compound found to reverse the signs of cellular aging. It is also loaded with flavonoids which contain powerful antioxidant properties.
These can reduce inflammation, protect your skin against damage, and improve cognitive function. Always opt for a chocolate variety with a high percentage of cocoa and keep your intake in moderation. This ensures that you are taking full advantage of its benefits without going overboard on extra calories and sugar.
14. Olive Oil
It is rich in monounsaturated fats which are essential for good health, decreased cholesterol, and heart diseases. It contains a high quantity of micronutrients called phenols.
These phenols have anti-inflammatory and antioxidant properties. People who use olive oil in their diet have a higher chance of living longer gaining an estimated average of 2-3 years.
15. Fermented Foods
A diet rich in fermented foods supplies good bacteria, required for maintaining the health of the gut. This is a special advantage when your micro biotics provide you with a variety of good bacteria.
A more diverse microbiome in your body is associated with anti-obesity effects and prevents autoimmune disease diseases. Ideally, you should have 1 serving of fermented foods daily.
The Bottom Line
So, it was a list of 15 foods to stay healthy longer. Food can indeed help increase your lifespan but consuming the right amount of food at the right time is very important.
For example, carbohydrates indeed provide energy to the body but an excess of carbs can cause obesity. In the same way, all the nutrients should be taken in moderation because a balanced diet is that which contains micronutrients and macronutrients in a balanced quantity. This is the only food that can increase your lifespan.
Foods like fruits, vegetables, whole grains, low-fat dairy products, lean protein meat, nuts and beans, and oils can make you live longer.
You must eat:
Fruits: 2-4 servings
Veggies: 4-6 servings
Grains: 6-8 servings
Dairy products: 2-3 servings
Meat: 2-3 servings.
Cruciferous vegetables are the number 1 healthiest food in the world as they are the most nutrient-dense. They provide a lot of nutrients that any other food can’t provide. Spinach, cabbage, and kale are some of the best cruciferous vegetables.
Have a Healthy Life!