We are addicted to processed foods, but they are just hollow calories with zero nutrients. These foods can cause health problems like obesity, heart disease and type 2 diabetes. However, it is important to eat foods that help in maintaining an optimum weight and preventing diseases. To live a long and healthy life, we have to energise our bodies with nutrient dense foods. Natural plant foods can rejuvenate your body with vital nutrients. And not just a healthy diet, regular physical activity also plays a major role in benefitting your body. You can live healthier life by taking the help of an expert in creating a diet and exercise routine.
There are various food items that provide nutrients to different organs of our body. Some are heart friendly, while others are important for good bone health. A set of vitamins and minerals is essential for your body. Super foods such as nuts, seeds, fruits and vegetables not only help in maintaining overall health, but also ensure a longer life span. Some people find it hard to make a proper diet schedule including these foods for longevity. Therefore, Onlymyhealth editorial team spoke to Dietician Shivani Kandwal, Nutritionist, Diabetes Educator, Founder of Nutrivibes, about the best foods for longevity.
Best foods for longevity
Along with consuming certain foods, it is also important to avoid others, including too much sugary food items, packaged and processed foods. These items put you at a higher risk of chronic health conditions. According to Dt. Shivani, here are the 8 best foods for longevity:
Image credits: Eatthis.com
Nuts are nutrient dense and a good source of healthy fats, protein, fiber, antioxidants, phytosterols and minerals. They are low-glycemic and can be a part of diabetic patient's diet. They are high in calories, but a handful can be consumed to maintain an optimum body weight and to keep your heart healthy. Having nuts daily also helps in reducing cholesterol levels and the risk of heart disease. You can crush or chop a few nuts such as walnuts and cashews to sprinkle on smoothies or salad. You can even blend it to make a creamy salad dressing.
Avocado has an excellent buttery texture with a nutty smell. It is a super food for longevity and is also known as nature's butter. In fact, avocados are rich in omega-3 fatty acids and monounsaturated fatty acids, which are healthy fats for your body. It is beneficial to include it in your diet for a healthier and longer life. You can consume it in a sandwich, sushi, or along with eggs. Avocado is a low calorie food and can help in maintaining a healthy weight.
3. Cruciferous vegetables
Cruciferous vegetables are cabbage, kale, broccoli and brussel sprouts. These veggies can help in the modification of hormones, detoxifying the system and in preventing the growth of cancerous cells. Cruciferous vegetables can be consumed in a chopped, juiced or blended form to gain more anti-cancer properties. The cruciferous phytochemical sulforaphane prevents cardiovascular disease. These are nutrient-dense foods that can help in living a longer life. It can be consumed in both raw and cooked form.
Image credits: Indiamart
Berries are high antioxidant fruits that are responsible for good heart health. As per studies, eating blueberries or strawberries daily for a few weeks can help in managing blood pressure and cholesterol levels. Berries also contain anti-cancer properties that can be extremely beneficial for the brain. Consuming different berries can also prevent cognitive decline that happens with aging. You can try anything from the variety of strawberries, blueberries, goji berries, gooseberries and blackberries. These can be included in your diet in the form of smoothies, juices, jam or even raw.
5. Green tea
Green tea is a known healthy beverage for weight loss. It is rich in antioxidants and offers a wide range of health benefits. You can drink it daily for longevity and better digestion. It is an inexpensive way of making your system function properly. Green tea can be consumed two times in a day. You can talk to your dietician about the quantity of green tea to consume.
Beans are good for balancing blood sugar levels, cholesterol and help in weight loss. They are rich in fiber, thus can keep your stomach full for longer hours. Having beans, peas or lentils atleast twice a week can also reduce the risk of colon cancer. Beans including red beans, black beans, chickpeas and lentils, all can be included in your diet easily.
Image credits: Indiamart
Similar to nuts, seeds are also very nutritious and full of healthy fats, minerals and antioxidants. But, they are high in protein, even more than nuts. Seeds such as flax, chia, pumpkin and hemp are rich in omega-3 fats. These can be eaten raw or crushed and sprinkled over shakes and oatmeal along with different nuts. You can even have a handful of nuts and seeds as an evening snack everyday. To reap more nutritional benefits, nuts and seeds should only lightly toasted or raw.
8. Dark chocolate
If you eat a small piece of dark chocolate, it will not only control your sugar cravings, but will also give your body healthy amount of fats and other important nutrients like potassium, magnesium and calcium. Consuming dark chocolate can reduce stress, enhance your mood and contribute towards longevity. It is also loaded with antioxidants as it contains large amounts of cocoa powder. Therefore, you can eat it in moderation and not worry about gaining weight and live a fuller life.
Your overall eating patterns can have a huge impact on longevity. There are several super foods that contribute in making your life healthier and longer. You can add maximum plant based foods in your diet to lead a healthy lifestyle. The above listed foods are excellent for longevity as per Dietician Shivani Kandwal.
Read more articles on Healthy diet
All possible measures have been taken to ensure accuracy, reliability, timeliness and authenticity of the information; however Onlymyhealth.com does not take any liability for the same. Using any information provided by the website is solely at the viewers’ discretion. In case of any medical exigencies/ persistent health issues, we advise you to seek a qualified medical practitioner before putting to use any advice/tips given by our team or any third party in form of answers/comments on the above mentioned website.