Find list of foods that make you live longer while looking young and fresh every day with 17 diet advice.
This article was published on Naij.com
Everybody wants to live long so as to achieve something in life. It’s not all about living long, but living a healthy long life. There are so many things we do in life that decreases our life span. That is why one has to be very careful with the things he/she eats and the kind of life he/she lives. Researchers have shown that Japan has the number one life expectancy of any nation while the US falls around 19th. As it is said by Abraham Lincoln that, “in the end, it is not the years in your life that counts, it’s the life in your years”. Life expectancy has doubled over the last 150 years due to modern technology, medicine, and advances in food diet.
We live to eat, but we could eat to live even longer. What we all can do is be sure to take care of our bodies we have been so gracefully given by nourishing them the best ways possible, which will naturally extend our chances of a longer life. Though genetics can predispose us to many forms of the disease, we should also give ourselves a little more credit when it comes to controlling our health. Dietary choices are among the most influential factors that change how we age, how long we live, and the quality of our life throughout the years. One of the best choices we can make is to work more plant-based foods into our meals however we can. A plan-based diet is one of the most
Dietary choices are among the most influential factors that change how we age, how long we live, and the quality of our life throughout the years. One of the best choices we can make is to work more plant-based foods into our meals however we can. A plan-based diet is one of the most well-studied diets in terms of extending longevity and reducing the risk of diseases. Though people have different health needs and not one food can completely cure any form of disease, overall, plant-based eating is the way to go for the long haul. Some of the most ageing foods a person eats are highly acidic foods (sugar, alcohol, refined grains), processed foods, and red meat. These foods have been linked to heart disease, obesity, diabetes, and/or inflammation, among a host of other illnesses that only dampen our quality of life.
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One of the most basic health principles is to eat real foods. This will radically reduce your exposure to the tens of thousands of chemicals added to processed foods, most of which are not even on label. Many are still under the illusion that whole grains products are good for them, but while this may have held true for your grand-parents’ generation, it’s not true today. The thing that people tend to forget is that virtually all grain products you buy today have gone through industrial processing. Grains have also been altered through a time, and growing methods differ significantly from even a generation or two ago. People also prepare grains differently these days. Sprouted whole organic grains may be lone exception in order to avoid grains, but all those whole grain cereal products are actually processed foods and are best replaced.
The science is clear; eating the right foods can lead to a longer, healthier life. Yet some people, as they get older, find it harder to eat right. This can happen for many reasons; may be they don’t feel like eating, may be they have trouble cooking or eating, or maybe they don’t know what is healthy.
Best 17 foods that make you live longer
To increase your life span, incorporate these foods into your diet
- Red wine
Moderate consumption of red wine has been shown to slow age related declines in cardiovascular function. It also improves cholesterol level and inflammatory response. Moderate consumption means not more than 1 glass each day for women and not more than 2 glasses each day for men.
- Go meatless on occasion
People who eat little meat live longer than those who eat meat on every occasion. Not only do vegetarians eat less saturated fat, they eat more sprouted whole organic grains, fruits, and vegetables which are a chock-full of vitamins, minerals, and anti-oxidants.
Watermelon contains high lycopene, a nutrient known for its cancer and heart disease fighting benefits. Store it at room temperature because watermelons produce more lycopene at room temperature than when they are chilled.
- Consume more “good” fat
You may see that as the most health conscious advice, but the good variety of fat (monounsaturated) can help lower bad cholesterol, raise good cholesterol, and cut your risk of atherosclerosis. Food high in monounsaturated fats include nuts, olives, and avocados
Cranberry is known to be a natural way to prevent urinary tract infections. It may also help you live longer. The tiny berry can increase longevity.
Heart-healthy omega-3s have been shown to lower bad cholesterol, help the body combat inflammation, and reduce the risk of cancer and heart attack. The best sources of these omega-3s are found in fish such as salmon, herring, and trout. If you are not a fish eater, try ground flaxseed, spinach, or walnuts.
- Fruits and vegetables
Fruits and vegetables contain vitamin C which can protect the body’s cells from harmful radicals. Unfortunately, vitamin C is water-soluble, and our bodies don’t store it. In order to keep your levels up, you need to eat fruits and vegetables regularly, multiple times a day. You can have an orange with your breakfast, a delicious spinach salad for lunch, and steamed broccoli with dinner.
- Leafy greens and green vegetables
Green foods are foundation foods. They are packed with vitamins, minerals, anti-oxidants, protein, and they are nature’s most alkaline-foods that we have available to us. They are also the best anti-cancer foods you can eat, and have been shown to prevent disease and reverse some major health issues.
- Berries and pomegranates
Berries and pomegranates are incredible anti-aging foods. They help keep the brain healthy by boosting mental health, protect the heart, prevent cellular deterioration that can lead to Alzheimer’s disease, and best of all, they are low-glycemic, so they will help keep you focused and ensure your insulin levels are balanced. Berries are also packed with fibre, which regulates your digestion, keeps your cholesterol in check, and they promote a healthy weight needed for optimal longevity. The dark hues in berries indicate their high anti-oxidant content, which ward off free radicals that cause aging and prevent the growth of new cells you need to stay healthy. Along with berries, pomegranates are also packed with anti-oxidants that promote a healthy heart and good circulation. They are also an excellent anti-cancer food, and contain brain-boosting nutrients that can prevent memory loss and brain deterioration.
- Cacao (raw chocolate)
It is one of the best foods to promote a healthy heart and brain for life. Cacao is rich in properties that lower your blood pressure, blood sugar, and its healthy fats are actually good for your body, unlike animal based saturated fats. If you are watching your fat intake, opt for raw cacao powder or even organic cocoa powder. Both cocoa (heated chocolate) and raw cacao are excellent heart-healthy foods that improve circulation, hormones, and even your digestion.
- Orange root vegetables
Orange root vegetables include sweet potatoes, winter squash, pumpkin, and carrots. They are rich in beta-carotene (the plant-based vitamin A) that your body needs for optimal immunity. Orange vegetables are also some of the best anti-cancer and heart-healthy foods you can eat, along with a good source of fibre and complex carbohydrates that are metabolized slower in the body than most grains and refined carbohydrates. This benefits your insulin levels and reduces inflammation that leads to life threatening forms of diseases such as heart disease, diabetes, and obesity. Orange vegetables are also incredible anti-aging foods since they promote good skin health due to their high anti-oxidant content.
Avocados are one of the most nutrient dense foods, containing vitamin E, protein, magnesium, B vitamins, little or no carbohydrates, and a great source of anti-inflammatory fats that reduce aging in the body. They are also known for their incredible heart health benefits. They are easy to digest and absorb, which makes them easier on your body than processed or some animal based fats. Always consume them ripe, which is when their nutrients have fully developed and they are best tolerated. Try using them to replace some of your favourite dairy dishes. They are a fantastic multi-purpose food to use in the kitchen.
This healthy source of fat, fibre, and protein is one that we all need to be enjoying however we can. Not just another source of calories, coconut is one powerful food for your immune system and brain, which both need to be cared for in order to prolong life span. Coconut helps the body produce adequate level of cholesterol needed for the production of certain hormones that promote a youthful body even though it is free of added dietary cholesterol. This makes coconut and other plant-based fats a great option to consume in place of added dietary cholesterol from animal based foods. Coconut is also anti-inflammatory, promotes healthy insulin levels, and is rich in fibre than any grain out there.
- Nuts and seeds
Nuts and seeds are some of the best food to add to your longevity diet plan because they reduce inflammation in all parts of the body especially the heart and blood. Walnuts are also a great source of omega-3 fatty acid which improves brain health, heart health, and even your weight. Hemp seeds, flaxseeds, chia seeds, and pumpkin seeds are other great sources of omega-3 fats. Almonds and cashews are also wonderful sources of magnesium and iron that promote a healthy metabolism and ward off fatigue and high insulin levels.
Drink plenty of water. The single most powerful intervention you can make for your health would be to stop drinking sodas, processed juices, and replace them with water. Staying well hydrated can also counteract many common illnesses, from minimizing wrinkles to reducing your risk for blood clots.
While it could do more harm than good if consumed in excess or with added sugar, artificial sweetener, milk, or creamers, it also has an impressive list of redeeming qualities, including longevity. It can lower your risk for type 2 diabetes, Parkinson’s disease, dementia, stroke, and certain cancers. Make sure your coffee is organic, as conventional coffee tends to be heavily sprayed with pesticides. Ideally use whole bean black coffee – the darker the roast, the better. Roasted coffees are higher in neuroprotective agents than green (unroasted) coffee.
- Green tea
Green tea has been shown to lower your risk of heart disease and cancer when consumed at least three times a week. Drinking four to five cups of green tea daily has also been shown to promote weight loss.
While these foods that make you live longer are some of our diet advice, you can also talk to your dietician for more healthy living tips.