Eating a variety of healthy foods is the key to a good diet — one that will improve your overall health, help fend off disease, and increase longevity. And while no one single food is a cure-all, researchers have found that some foods in particular do have superior disease-fighting properties that can make you healthier.
Regularly incorporate some of these healthy foods into your diet, and the health benefits they deliver may stick with you for a lifetime.Each one of us wants to age with grace. While tough daily routines tend to increase dark circles, wrinkle skin and make our hair grey, we must be informed about foods that can help us to live happier, healthier and longer.
- Split peas:When it comes to living a long life, it doesn’t matter how you eat your green and yellow legumes as long as you eat them.
- Walnuts:Going nuts for nuts may be one of the best things you can do for your health. People who eat nuts, especially walnuts, three times a week or more enjoy two to three more years of life
- Vegetable protein:No one is saying you have to ditch your steak but doing a few meatless meals a week can extend the number of weeks in your life. Adding plant sources of protein can help extend your lifespan, especially if you suffer from kidney problems.
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Carrots:They are the quintessential health food so it’s probably no surprise to hear they’re really good for you. But did you know they can not only lengthen your lifespan but also help you look.
- Sardines:Omega-3 fatty acids have powerful longevity benefits, helping to reduce your risk of heart disease and diabetes, according to the Academy of Nutrition and Dietetics. But while you can find these miracle compounds in all kinds of fatty fish, one of the best, and least-known, sources is sardines.
- Snails:Snails haven’t broken into culinary circles in America the way they have in other cultures, and that’s unfortunate because we’re missing out on a tasty and bioavailable source of iron.
- Coconut:Eating a diet high in healthy fats, including the medium-chain fatty acids found in coconuts, slowed brain aging by protecting DNA from damage.
- Sweet potatoes:Sweet potatoes shouldn’t be relegated to Thanksgiving-side-dish status; they deserve a starring role in meals thanks to their life-lengthening properties.
- Pomegranates:From sending athletes to the Olympics to sending Persephone to hell, throughout time pomegranates have been accorded some extraordinary powers. But is all the hype true? The tart, red seeds may indeed hold the secret to, if not immortality, at least to a longer life.
- Salmon:When it comes to excellent sources of the heart-healthy fatty acid omega-3, it doesn’t get much better than salmon. “Omega-3 fatty acids can decrease inflammation and aid in the prevention of age-related conditions like arthritis, heart disease, and dementia.
- Blueberries:Not only are blueberries delicious, but they’re also chock-full of tons of nutrients, namely vitamins A and C, as well as anti-aging antioxidants like anthocyanin. “Studies have found that a higher intake of anthocyanin may be associated with reductions in age-related decline to help preserve your health as you get older.
- Spinach:peye was on to something! You can’t go wrong with adding a heaping pile of spinach—very low in calories and extremely nutrient-rich—onto your plate at least once a day. “Spinach contains antioxidants that fight free radicals that can cause cell destruction and premature aging.
- Grapes:This fruit might be tiny, but eat enough grapes and you’ll score some serious anti-aging benefits.The whole grape—which contains over 1,600 natural plant compounds, including antioxidants and other polyphenols—offers a range of intriguing health benefits and may play a role in healthy aging when consumed in our daily diet.
- Garlic:With its strong, intense flavor, allicin—a component in garlic—is an effective antioxidant and deserves to be on a list of anti-aging foods, according to Beavers. “Just remember: When using garlic, mince it up ahead of time and let it sit for five to ten minutes before you throw it in the pan. The time will increase the production of the health-promoting chemical allicin,” .
- Plums:The antioxidants found in these oval, fleshy fruits can help fight free-radical damage in the body caused by the environment. “Free radicals can damage cells, altering their appearance or function, and can even lead to cancer.
- Tea:The British are on to something: Tea offers numerous health benefits, particularly in the realm of anti-aging: A study published in the American Journal of Clinical Nutrition found that elderly women who drank tea had a lower risk of bone fractures and tended to have stronger bone-mineral density than those who did not. “As you age, bone-mineral density tends to decrease, which can lead to broken bones.
- Almonds:Almonds are not only delicious but also chock-full of skin-enhancing omega-3 fatty acids; vitamins A, B, and E; and monounsaturated fats, minerals, and antioxidants.
- Turmeric:Another extremely trendy item on the list of anti-aging foods, turmeric has also been around for centuries. It’s a spice that’s known for its goldish hue and a multitude of health benefits. “Some research has found that curcumin [a compound in turmeric] can reduce free radical formation, improve wound healing, and increase collagen deposition.
- Oranges:These delicious and juicy fruits are practically an American staple. Not only does their vitamin C offer immune-boosting benefits, but this nutrient also keeps free-radical damage at bay. “Vitamin C is one of the most useful ingredients we have to help brighten the skin and is a cofactor needed to produce healthy collagen—both helpful for anti-aging.
- Raspberries
- Tomatoes
- Eggs
- Watermelon
- Yogurt
- Beets
