Eating the right food is essential for leading a longer and healthier life. But most of us find it difficult to eat right for different reasons. It can be related to appetite problem, cooking trouble or simply love for junk food. The best way is to find which healthy food you like eating the most and build your diet plan on that. If you consume foods you like, then you are most likely to stick with that meal plan. With that, you need to get the right amount of nutrition, too.
Health Benefits Of Eating Right
Eating right can do wonders for your health and fitness levels. It can improve your cognitive functioning, build your stamina, energize you to face the challenges of the day, keep diseases at bay and enjoy life at large.
1. Ensures A Healthy Heart:
A heart-healthy diet can help you to control your weight issues. This is important as more than a third of people who are 65 years and older are obese. This can lead to diabetes, cancer, and heart disease. A food diet for long life is necessarily good for boosting heart health and usually includes the following:
- Fruits and vegetables
- Whole grains
- Low-fat dairy products like yogurt and cheese
- Skinless poultry
- Lots of fish
- Nuts and beans
- Non-tropical vegetable oils (olive, corn, peanut, and safflower oils)
Other foods such as salmon and other fatty fish are rich in Omega-3 fatty acids and can help in lowering your chances of heart disease and blood pressure problems. Have two servings of it every week to keep your heart healthy and increase your lifespan.
Also, including veggies and whole grains in your daily diet can reduce your chances of suffering from cardiovascular diseases. It can also help to improve your digestion.
Just make sure to make healthy food choices. For example, if you are consuming a lot of fatty fish along with junk food, then it is not going to help.
2. Boosts Brain Function:
A memory loss is a big concern for older adults and it is connected with Vitamin B12 deficiency, along with other things. You can find this nutrient in several foods such as:
Alzheimer’s disease is connected with old age. The condition can worsen with intake of foods like white bread, French fries, red meat, sugary beverages, and margarine.
Vegetables and fruits like blueberries contain high levels of antioxidants that help reduce cellular degeneration. They can also help to eliminate cancer-causing free radicals from the body.
3. Prevents Muscle Degeneration
We tend to lose our strength owing to age and other factors. Because of this reason, our body requires more protein for body repairing the damaged tissues. Foods like low-fat yogurt, cheese, milk, lean meats, fish, seafood, and beans can help control muscle degeneration. Along with that, eggs are also an excellent source of protein.
4. Strengthens Bones
As we grow older, our body requires more calcium to prevent weak bones due to mineral loss. So, as we age we need to increase our intake of Vitamin D and calcium. There is a higher risk of Vitamin D deficiency in adults because there are not many foods that are high in this vital nutrient. Calcium and Vitamin D can be found in fortified foods like salmon and dairy products. Good sources of calcium include yogurt, low-fat cheese, and milk. But these food sources should be consumed in moderate quantities as it can cause constipation. Do consult your dietitian before adding them to your diet.
Top 32 Foods You Need To Consume To Live Longer
Eating the right foods can allow you to stay healthy and reap longevity benefits. There are several foods that can allow you to stay fit for longer. It is essential to include all these foods in your longevity diet to achieve full benefits. They can help to lower bad cholesterol levels, normalize blood sugar levels, and prevent life-threatening diseases. Here are a few of the essential food items you need to start having in order to enjoy a long lifespan:
1. Leafy Greens
Include leafy greens like spinach, kale, romaine, arugula, and mesclun in order to maintain a healthy diet. These greens help to fight inflammation and heart diseases. People consuming at least one serving of leafy greens daily reduce their risk of death by about 15%, according to studies.
2. Extra Virgin Olive Oil
Extra virgin olive oil is one of the best foods to consume if you wish to live longer. It is a rich source of heart-healthy monosaturated fats. The oil also contains potent antioxidants called polyphenols which can help to protect your brain. Studies have revealed that these antioxidants help improve learning and memory and can help to reverse age-related cognitive diminishment.
If nuts are not your favorite snack, then what is? They make a superfood for adding years to your life. Eating a handful of nuts daily is a must. Almonds are the perfect snack and are rich in fiber, protein, and healthy fats. They can also allow you to live longer. Those who consume nuts regularly also have a lower risk of developing cancer, respiratory and heart diseases. Other nuts like walnuts also have high levels of monosaturated fats and can help in lowering cholesterol levels in the body. Walnuts are also rich in antioxidants and can also help to prevent cognitive decline and boost memory levels.
4. Whole Grains
Whole grain bread, pasta, and other baked goods are rich in nutrients and are connected with health benefits. Refined white carbohydrates like bread, sugar, rice, brown rice, barley, quinoa, and wheat can help in losing weight. One serving of whole grains eaten daily can have a 5% reduction in overall mortality risk and a 9% lower risk of life-threatening heart problems. Look up for bread that says 100% whole wheat for enjoying its unlimited health benefits.
The exotic fruit is just not the fresh ingredient used for adding delight to sandwiches and salads. It contains heart-healthy monosaturated fats to lower cholesterol levels and reduce risk of developing heart diseases. It contains healthy fats that make you stay fuller for longer hours. Hence, it helps to lose weight and keep obesity-related diseases at bay.
6. Chia Seeds
A healthy diet should include enough fiber to suppress your appetite levels and lower blood sugar levels. Chia seeds are rich in fiber packing about 11 grams in two teaspoons, alone. These seeds can help to lower the risk of heart disease and Type 2 diabetes. According to studies, people who have increased their intake of dietary fiber have a reducibly lower risk of death. You can mix chia seeds in yogurt, smoothies, and use as toppings with salad.
Oatmeal may seem like a carb-heavy meal, but this fiber-rich grain can help to regulate cholesterol levels. Oatmeal contains beta-glucan, which can help to reduce LDL levels or bad cholesterol levels.
Eggs are an excellent food to regulate blood sugar. Studies published in The American Journal of Clinical Nutrition indicated that older men and middle-aged men who consume four eggs a week have lower blood sugar levels and a 38% lower risk of diabetes compared to those who consume one egg a week.
Blueberries are rich in antioxidants and are also one of the most effective anti-ageing foods. Antioxidants can help to prevent aging-related degenerative diseases and fight inflammation. Blueberries also help boost your brain health. According to a study, older men who drank blueberry juice for 12 weeks score better in memory tests compared to those given a dose of placebo.
10. Bell Peppers
Bell peppers like red and orange bell peppers are rich in vitamins, minerals, and powerful antioxidants. They are also an excellent source of Vitamin A, Vitamin C, and Vitamin B6. Red bell peppers also contain phytochemicals and carotenoids which are antioxidants with anti-inflammatory properties. In addition, red bell peppers also contain metabolism-boosting capsaicin. Because of this reason, bell peppers are the popular food choice for weight loss.
Tomatoes are a healthy and tasty super food. Having tomatoes daily is a good thing. They can help to lower the risk of cancer, cardiovascular disease, and osteoporosis. Tomatoes are also an excellent source of Vitamin C and contain rich amounts of an antioxidant known as Lycopene. Lycopene can reduce the risk of obesity, heart disease, and Alzheimer’s because of its anti-inflammatory properties. It can also help in lowering LDL or bad cholesterol levels.
Yogurt is packed with protein and will help you live longer. These probiotic-rich foods can help improve digestion and keep tummy trouble at bay.
Your morning coffee does not only energize you to kickstart your day, but it can also help you live longer. Studies revealed that caffeine levels present in a cup of coffee can help to fight off inflammation, which leads to cancer, Alzheimer’s disease, and other life-threatening chronic illnesses.
Apple contains fiber and prevents the onset of Type 2 diabetes. Consuming whole fruits like apples can help in lowering your risk of developing chronic diseases. In addition, apples can also boost the immune system, and fight off diseases. It is packed with vitamins, minerals, nutrients, and organic compounds. Apples are also good sources of dietary fiber, phytonutrients, flavonoid, and other polyphenolic compounds. You can consume apples raw or add in fruit salads and custards. Apple juice is a popular drink and the fruit is used for making several desserts, too.
15. Green Tea
As popularly known, green tea is a popular beverage for weight loss. It can help to boost metabolism, control hunger pangs, and reduce fat cells. Apart from helping with weight loss, green tea also offers anti-aging benefits. Drinking green tea can regulate cholesterol levels and prevent skin damage from the sun. It can help slow down the growth of certain cancer cells.
Beans can help to regulate blood sugar levels. They are a low-fat and a high protein food.They are one of the most healthy foods to eat in order to lead a longer life.
Fatty fish like salmon can help to boost the functioning of an aging heart. This fish is rich in Omega-3 fatty acids which can help in lowering blood pressure and prevent heart diseases. It is not just good for heart health, but can also protect your brain, also. The Omega-3 present in salmon can also fight off inflammation linked with Alzheimer’s.
18. Hot Peppers
Spicy foods are not all that bad. In fact, spicy foods like hot peppers can help to extend life. Studies stated that people who consume spicy food thrice a week can reduce their risk of dying by 15%. Hot peppers have an ingredient known as capsaicin which has anti-inflammatory properties that boost metabolic levels. Hot sauce is also a good alternative that works as an anti-aging supplement.
19. Sea Weed
Seaweed can help suppress inflammation, boost the immune system, and lower the growth of cancer cells. You can add seaweed in sushi or salad daily to increase your life expectancy.
20. Dark Chocolate
Dark chocolate is rich in antioxidants and can help to prevent diseases and increase life expectancy. This food also contains anti-inflammatory agents that reduce cellular damage caused by inflammation.
Fatty fish are rich in Omega-3 fatty acids and offer longevity benefits like lowering risk of heart diseases and diabetes. One of the best and least-known sources of fatty fish is sardines. Just one serving of sardines can offer half of your daily dose for Omega-3 and nearly 400% of your daily requirement for Vitamin B12.
Snails are not only a culinary delight but they are also tasty superfoods rich in iron sources. A single serving of snails contains about 4 mg of iron. They contain enough iron to prevent anemia and extend life expectancy.
Consuming a healthy diet rich in healthy fats, including coconuts, can slow down brain damage due to aging. This tropical fruit can help to keep brain younger for a longer period of time.
Sauerkraut like yogurt, kefir, and kimchi is a rich source of good bacteria. Consuming sauerkraut can reduce inflammation levels, boost the immune system, and increase metabolic rate, adding more healthy years to your life.
25. Sweet Potatoes
Sweet potatoes contain high levels of anthocyacin which is a compound found to reduce the risk of cancer and also increase lifespan. But it is advisable to regulate your sugar intake while having sweet potatoes as they are a rich source of carbs.
One of the best foods included in the superfoods list is pomegranate which is known for offering extraordinary health benefits. The tiny red seeds hold the secret to a longer life. It has been found that pomegranate contains urolithin A, which is a molecule transformed by microbes in the gut that helps muscles protect themselves from the aging-related degeneration. Apart from that it is a rich source of iron and keeps anemia at bay.
Beets are a rich source of dietary fiber and essential nutrients like Vitamin C, iron, phosphorous, and copper. Beets are also low in calories with zero cholesterol. They are a rich source of a compound known as betaine which has anti-inflammatory properties. Beets can help to reduce heart problem, prevent cancer cells, and stimulate liver function. Beets can be eaten in a number of ways. Before consuming beets, one should remove the thick skin. They can be sliced, eaten raw or cooked. You can also add beets to your soups and salads and say yes to good health and a long life.
Broccoli contains high amounts of Vitamin C, Vitamin K, dietary fiber, potassium, folate, selenium, Vitamin A, manganese, Vitamin B6, and phosphorus. Broccoli is rich in flavonoids and other antioxidants that can work wonders for our health. Broccoli can also help to prevent many types of cancer and heart diseases. It helps to regulate blood pressure, and improve immunity. You can cook broccoli in many ways; steam, bake or stir-fry it.
There are various health benefits of eating spinach because it is a rich source of phytonutrients, iron, calcium, potassium, manganese, and zinc. This green vegetable is widely available and can be bought at affordable prices. It is a rich source of niacin, Vitamin A, Vitamin B6, Vitamin C, and all other essential vitamins. Spinach has a low-fat content and offers a wide range of health benefits essential for increasing lifespan.
Garlic contains useful minerals such as calcium, iron, phosphorous, and sulfur. It aids in reducing cholesterol levels due to its richness in allicin compound, which prevents LDL cholesterol from oxidizing. It can also prevent heart disorders. Use the oil extracted from garlic to protect the health of diabetic patients. A daily intake of garlic can also reduce the risk of colon, stomach, and esophageal cancer. It can reduce the production of carcinogenic compounds, and also reduce tumor occurrence related to breast cancer.
Asparagus is a rich source of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, folate, Vitamin C, Vitamin E, and Vitamin K. Asparagus can help to maintain healthy levels of homocysteine and blood sugar. The anti-inflammatory nutrients present in asparagus help to reduce the risk of chronic health problems like Type 2 diabetes. Asparagus also acts as a tonic for our nerves. It can also help to treat health conditions like jaundice, acne, and leprosy. It strengthens our immune system and helps in improving overall mental and physical health. You can include asparagus in the best diet for health and longevity.
Fine wine is one of life’s greatest pleasures and can help you to live longer. It is a rich source of resveratrol, an effective compound present to reverse cellular aging signs. Wine can help to treat minor health ailments when consumed in moderation. It can have a positive impact on the heart health and cognitive function. It can help stabilize blood sugar levels and reduce oxidative stress. You can consume wine in small amounts to provide effective antioxidants for treating the body at a cellular level.
Now you know all about the must-have foods for long life. What are you waiting for? Go ahead and spread the word around! Do remember to give us a thumbs-up in the comments section if you found this article to be interesting and informative. We would love to hear back from you!