Soybeans, sweet potatoes, garlic, mushrooms, and more are foods that can help you live longer and healthier every day.
A large red bell pepper provides about 300% of the daily vitamin C requirement and 100% of the daily vitamin A requirement for the body. Bell peppers are low in saturated fat, cholesterol, and sodium. Regularly adding red bell peppers to your diet helps keep your body healthy.
Research shows that sweet potatoes have five benefits: rich in nutrients, promote secretion, enhance immunity, contain anti-cancer properties, are anti-aging, and prevent coronary disease. Sweet potatoes are voted as a health food.
Garlic is a spice that enhances the flavor of dishes while providing many essential nutrients and low calories. Garlic has antibacterial, antifungal, antiparasitic properties, and antiviral characteristics that help keep the body strong and promote longevity.
Spinach is a source of vitamins and minerals, especially vitamins A, K, and B6. An excellent thing about spinach is that it is easy to grow and is found in all regions of the world. This vegetable is easy to prepare in soups, salads, or blended into nutritious drinks with other greens.
Eating broccoli effectively reduces cholesterol and detoxifies the body. One cup of broccoli contains 55 calories. It is a source of protein and vitamin E and can be prepared in soups, roasted, or boiled.
Using mushrooms in daily meals such as pizza, grilling, or making soups is very delicious and nutritious. Mushrooms are low in cholesterol, sodium, and fat.
Kale is referred to as the king of health vegetables. This vegetable is fat-free and provides a lot of iron, vitamins A, K, and C.
Eating soybeans and products like tofu and soy milk helps keep the body healthy for a long time. The main components of soybeans are protein and isoflavones, which function to reduce blood lead levels, nourish the blood, protect the liver, and promote metabolism.
Berries contain a specific antioxidant called flavonoids, which are associated with increased longevity. A study published in the British Journal of Nutrition examined data from the Nurses’ Health Study, one of the largest investigations into the risk factors for severe chronic diseases in women. Scientists tracked over 93,000 women for decades and found a strong link between consuming flavonoid-rich foods and reduced mortality from all causes. Foods that are very high in antioxidants include blueberries and strawberries…
Whole Grains: Avoiding complex carbs is not the key to living longer. In fact, a 2016 study on NCBI showed that those who eat about 1.5 slices of whole grain bread daily have a lower risk of early death compared to those who eat less or no whole grains. If you don’t like bread, you can include other nutrient-rich whole grains in your diet.
According to a 2022 study in Molecules, onions are the richest source of quercetin, an antioxidant that has anti-aging properties. A randomized clinical trial in 2021 published in the Journal of Clinical Biochemistry and Nutrition indicated that consuming quercetin-rich onions helps improve cognitive function. This also helps maintain youthfulness and effectively slows aging.
Nuts: Whether it’s almonds, peanuts, hazelnuts, or mixed varieties, you’ll want to eat them more often as they help extend lifespan. The PREDIMED study observed that the risk of cardiovascular disease in individuals consuming a Mediterranean diet supplemented with nuts was significantly lower than in those on a low-fat diet. The nut-eating group also had a 39% lower risk of mortality.
Experts note that chronic inflammation is a significant factor contributing to many age-related diseases. The anti-inflammatory effects of curcumin in turmeric can help mitigate this. A study published in 2021 in the journal Design, Development and Therapy of Drugs also indicated the lifespan-extending properties of this compound. Additionally, a 2022 review in the journal Cells linked curcumin to a reduced risk of heart disease, the leading cause of death in the United States. Experts recommend combining turmeric with black pepper to enhance the bioavailability of curcumin, which will be better for your health and longevity goals.
Olive oil is rich in antioxidants and healthy fats. It is a key component of the Mediterranean diet. A 2022 study published in the Journal of the American College of Cardiology observed that individuals consuming more than half a tablespoon of olive oil daily had a 19% lower risk of death (from any cause) compared to those who rarely or never used olive oil. Specifically, those who enjoyed olive oil had a 29% lower risk of death from neurodegenerative diseases (like Alzheimer’s), a 19% lower risk of heart disease, and a 17% lower risk of death from cancer.
Green tea is very high in quercetin, a plant flavonoid with antioxidant, anti-inflammatory, and anti-cancer properties. A 2022 study in Molecules indicated that quercetin could eliminate aging cells, thereby contributing to slowing the aging process. Experts believe quercetin can activate the SIRT1 gene, a crucial factor for longevity benefits and calorie restriction. It also enhances the body’s DNA repair capabilities and can slow the aging process.
