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It is no longer a secret that what we eat has the potential to improve or affect our health. Our addiction to processed foods has led us to eat a low-nutrient diet, which causes diseases such as obesity, cardiovascular disease, and type 2 diabetes. This should not be the case, because there are other foods that fill you with energy, reduce the risk of disease, and allow you to maintain a healthy weight.
If you want to live longer and healthier, you need to feed your body the most nutrient-dense foods out there. The plant foods occupy an essential part of a diet that will restore your health and give you vitality.
You may wonder, why are there people who do not eat like this?
Today you can help and share this healthy way to integrate nutritious foods that will help you live healthier longer.
Foods That Promote Longevity
1. Cruciferous Vegetables
These foods have the unique potential to modify human hormones, activate the body's natural detoxification system, and inhibit the growth of cancer cells. Cruciferous vegetables should be chewed well or eaten shredded, chopped, or blended to unleash their powerful anti-cancer properties.
In addition to these properties, the cruciferous phytochemical sulforaphane protects the wall of blood vessels from inflammatory signaling that can lead to heart disease.
Cruciferous vegetables stand out among the most nutrient-dense foods. You can eat them raw and cooked daily. You have to choose between broccoli, cauliflower, brussels sprouts, kale, or cabbage.
2. Green salads
Some of the leafy greens are cruciferous and contain less than 100 calories per pound, making them an ideal food for weight management. Studies show that eating a large salad before meals reduce the calorie intake from the rest of the meal.
In addition to helping you maintain a low weight, higher consumption of salads, green leafy vegetables, or raw vegetables is associated with a lower risk of heart attack, stroke, diabetes, and several types of cancer.
The green leaves are rich in folic acid an essential B vitamin, plus lutein and zeaxanthin, two carotenoids that protect the eyes from damage caused by light.
You can try kale, collards, mustard greens, spinach, or lettuce. And to maximize the health benefits of leafy greens, we must maximize our absorption of their fat-soluble phytochemicals, particularly carotenoids. This requires fats, so your salad should always contain nuts, seeds, or both.
3. Walnuts
Nuts are a rich source of nutrients in healthy fats, plant proteins, fiber, antioxidants, phytosterols, and minerals. Despite its caloric load, its consumption is associated with lower body weight, probably due to the suppression of appetite and heart-healthy components.
In addition, their low glycemic index helps reduce the glycemic load of a complete meal, this makes them an essential food of an anti-diabetes diet. Eating walnuts regularly lowers cholesterol and is associated with a 35% reduction in the risk of heart disease.
Chopped walnuts or sliced almonds are one way to add them to your salads.
4. Seeds
The nutritional value of the seeds is comparable to that of walnuts, just as they provide healthy fats, minerals, and antioxidants, but the seeds have more protein and abundant minerals.
The seeds of chia, flax, hemp and are rich in omega-3 fatty acids.
Flax, chia, and sesame seeds are also rich in phytoestrogens such as lignans, which fight breast cancer. Sesame seeds are also rich in calcium and vitamin E. Pumpkin seeds are especially rich in zinc.
To get the maximum nutritional benefits from nuts and seeds, they should be eaten raw or lightly toasted. You can add two tablespoons of chia or flax seeds to an oatmeal smoothie in the morning and one in the afternoon.
5. The Berries
They are fruits of the forest rich in antioxidants that are very beneficial for the heart. Eating strawberries and blueberries daily for several weeks can improve blood pressure, signs of oxidative stress, total cholesterol, and good LDL cholesterol.
Berries also have anti-cancer properties and are excellent brain food; There is evidence that berry consumption can help prevent cognitive decline in aging.
Incorporate traditional strawberries or blueberries, gold berries are another good option.
6. Granada
Pomegranate is an exceptional fruit that contains small, crisp, and juicy arils with a tasty combination of sweet and sour flavors. The phytochemical signature of pomegranate is punicalagin, the most abundant, and is responsible for more than half of the antioxidant activity of pomegranate juice.
The phytochemicals in pomegranate have a variety of anti-cancer, cardioprotective, and brain-healthy actions. A study of patients with severe carotid artery blockages who drank one ounce of pomegranate juice a day for a year found a 30% reduction in atherosclerotic plaque.
In another study of older adults, who drank pomegranate juice daily for 28 days, performed better on a memory task, compared to those who drank a placebo drink.
7. Beans
Daily consumption of beans helps stabilize blood sugar, reduces appetite, and protects against colon cancer.
A large amount of soluble fiber helps reduce cholesterol and the resistant starch that intestinal bacteria convert into short-chain fatty acids, help prevent colon cancer.
The most nutrient-dense source of starch, they act as an anti-diabetes food and aid in weight loss because it is digested slowly, reducing the rise in blood glucose after a meal. This promotes satiety and prevents certain cravings.
Eating beans, peas, or lentils twice a week has been shown to reduce the risk of colon cancer by 50%. The consumption of legumes also provides significant protection against other types of cancer.
Kidney beans, black beans, chickpeas, lentils, split peas; are all good, so give them a try and choose your favorites.
8. Whole Grains
Grains like oats are particularly rich in avenanthramide, an antioxidant that protects the heart. Other foods, such as brown rice, whole rye, quinoa, amaranth, and corn, are excellent sources of antioxidants, magnesium, phosphorous, B vitamins, fiber, and protein.
Eating whole-grain foods can help protect you from problems with diabetes, chronic inflammation, colon cancer, possibly asthma, and Alzheimer's disease.
In addition, whole grains increase healthy intestinal flora and improve intestinal transit.
9. Salmon
Salmon is rich in omega 3 fatty acids, which fight depression and anxiety. It also relieves many well-known chronic diseases, such as heart disease, high cholesterol, triglycerides, hypertension, and inflammation.
Omega-3 fatty acids are essential for the general well-being of the body, improve visual health, aid mental health, including memory loss associated with age and Alzheimer's.
10. Mushrooms
Regular consumption of mushrooms is associated with a lower risk of breast cancer. Its aromatase inhibitor compounds inhibit the production of estrogen, a hormone that promotes certain types of cancer. The white and portobello mushrooms are especially protective against breast cancer.
Mushrooms also have a wide variety of beneficial properties: such as anti-inflammatory effects, better immune cell activity, prevention of DNA damage, slow growth of cancer cells, and inhibition of angiogenesis.
The mushrooms should always be cooked; raw mushrooms contain a probably carcinogenic substance called again that is significantly reduced by cooking.
Include common white mushrooms regularly and try some of the more exotic varieties like shiitake, oyster, maitake or reishi.
11. Onions and Garlic
The Allium cepa family of vegetables, of which onions are members, benefit the cardiovascular and immune systems, as well as having antidiabetic and anticancer effects. Increased consumption of allium cepa vegetables is associated with a lower risk of gastric and prostate cancer.
The organic sulfur compounds in these vegetables help prevent cancer development by detoxifying carcinogens, stopping the growth of cancer cells, and blocking angiogenesis. These compounds are released when they are chunked, crushed, or chewed.
The high concentrations of flavonoid antioxidants promote health and have anti-inflammatory effects that can contribute to the prevention of cancer.
Try leeks, chives, and shallots, plus garlic and yellow onions.
12. Tomatoes
Tomatoes contain a host of health-promoting nutrients: lycopene, vitamins C and E, beta-carotene, and flavonol antioxidants, to name a few.
Lycopene in particular protects against prostate cancer, ultraviolet damage to the skin, and cardiovascular disease. About 85% of the lycopene in Western diets is obtained from tomatoes.
Lycopene is more absorbable when tomatoes are cooked, a cup of tomato sauce has 10 times more lycopene than a cup of raw chopped tomatoes.
Keep in mind that carotenoids like lycopene are better absorbed when accompanied by healthy fats. You can enjoy a tomato pecan salad or a walnut-based dressing for an added nutritional touch.
Try to buy diced and crushed tomatoes in glass jars, to avoid the endocrine disruptor BPA present in canned packaging liners.source (1)
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