There is no time like the present. Now, more than ever, is the chance to fuel your body with Nutrient-rich foods. Our mantra? New Year, develop friend. After all, January is a fresh start, but a fresh start doesn’t require you to overhaul every aspect of your life. Start small and practical. No need for polarization resolution or restrictive diet. We’re leaving plenty of room for self-compassion this month (and beyond!). After all, it’s about progress, not perfection. When it comes to progress, let’s talk about longevity. The longer we live, the more we can progress, develop, follow our dreams, and become the best version of ourselves. But how to extend your lifespan? With stress management, exercise and sleep, what we eat can help or hinder our ability to live a long life. In today’s article, we will explain foods that help prolong life. This is health and vitality in 2022.
How does diet affect longevity?
While many factors — like family history, lifestyle, and age — can affect how long you live, there’s no shortage of research to back it up. very strong correlate between diet and longevity. It’s true: You are what you eat. Food affects not only how we function, but every process inside our cells.
To live a long, healthy life, it is imperative to eat foods rich in nutrients. These are foods that provide energy, reduce the risk of disease, and maintain a strong body. Fresh, colorful produce helps us function optimally, stay healthy and fight disease. When we eat anti-inflammatory foodHowever, we are not advocating our longevity. When we have chronic hyperglycemiaWe do not advocate our longevity. More sugar in our coffee? Does not exactly support longevity.
Eating for a long life at a reasonable cost
To dispel the rumors, eat healthy on a budget To be Feasibility. In fact, it’s easier than you believe. Different foods have different prices, yes, but not all healthy foods are expensive. On the other hand, not all unhealthy foods are cheap. This misunderstanding threatens to affect our overall health and well-being. More about that here.
In other words: You can eat foods to prolong your life on a budget. From meal planning to seasonal shopping to buying frozen produce, there are simple ways to eat healthy and affordable. In fact, the best foods for longevity aren’t expensive adaptogens, flours, etc. They are whole, colorful foods — spinach, kale, beets, berries berries, beans, etc. Think Mediterranean diet. Throughout the year, these are the foods that dominate Blue Zone meals.
Blue Zone Diet
To further dispel the myth that healthy eating is expensive, let’s talk about Blue zone. What began as a National Geographic expedition to uncover the secrets of longevity has evolved into the discovery of where humans have always lived to be over 100. A few of them Blue Zone City are Ikaria, Greece, Okinawa, Japan and the Nicoya Peninsula in Costa Rica. They may not be the richest people in the world (by GDP), but they have a lot in common. Including, what they eat. They consumed a minimum of animal protein, whole grains, fresh vegetables, fruits, olive oil, seeds and nuts. In other words, economical food.
How to increase your longevity through food
Considering the people living in the Green Zone as living proof of longevity, we want to follow suit. They eat anti aging food and practice healthy eating habits. Longevity expert agree. Eating more fruits, vegetables, whole grains, legumes, nuts, and high amounts of omega-3s (from fish, nuts, seeds or algae), while minimizing refined carbohydrates will not only improve rates healthier life rates, but it can also add many more years to your life. Ultimately, if you want to live a longer and healthier life, you must fuel your body with nutrient-rich foods.
10 foods to eat to prolong life
Longevity foods are fridge and pantry staples, so get your fill of these 10 ingredients to create healthy and anti-aging meals.
Berry
This goes without saying, but regular consumption of fruits and vegetables has been linked to a longer lifespan. A recent meta-analysis found that for every 200 grams (or 7 ounces) increase in fruits and vegetables per day, participants enjoyed 10% reduction in risk of premature death. Better news? Maximum benefit is 800 grams (or 28 ounces) per day — a 31% reduction in risk of premature death—With foods including berries. Furthermore, in two different aging models, blueberry has been shown to prolong life. Blueberries contain specific flavonoid molecules that fight DNA damage and slow age-related brain cell damage. Aim to eat 1 cup of berries a day.
Chia Seeds
Chia seeds contain important nutrients like fiber, protein, and omega-3 fatty acids and may improve heart and bone health. And a healthy heart, plus healthy bones, equates to longevity. Fiber, in particular, is very important for a long life. Extra people more fiber into their diet also add years to their lives. In fact, a 2014 meta-analysis that included more than 1.7 million participants found that for every 10 grams of fiber increase per day, the risk of premature death decreased by 11%. However, the average American only eats 16 grams of fiber per day (a daily goal should be 28-38 grams per day). The best place to get more fiber? Adopt a variety of whole, plant-based foods. Try to add one to two tablespoons of ground chia or flax seeds to your daily bowl of yogurt, low-sugar cereal, salad, or smoothie.
Pea’s tree
Beans, peas, lentils, peanuts and chickpeas are great sources of fiber and vegetable protein to stabilize blood sugar. They also help nurture a healthy microbiome. In essence, a gut microbiota is known to help regulate inflammation, lower cholesterol, and regulate immune function. All of these support longevity. Try to include at least five servings (½ cup – 1 cup) of legumes in your diet, weekly.
Cabbage
Cruciferous vegetables are vegetable power plant. They have the unique ability to alter human hormones, activate the body’s natural detoxification system and inhibit the growth of cancer cells. In fact, the phytochemical found in cruciferous vegetables, sulforaphane, has been found to protect blood vessel walls from inflammatory signals that can lead to heart disease. Cruciferous vegetables are rich in nutrients. Eat a variety of both raw (if you can tolerate) and cooked, daily — broccoli, cauliflower, Brussels sprouts, kale, cabbage, etc. Aim for 1 cup a day.
Leafy green vegetables
Green leafy vegetables — arugula, spinach, collard greens, bok choy, romaine lettuce, etc. — have been linked to a reduced risk of heart attack, stroke, diabetes, and some cancers. Leafy green vegetables It’s also rich in the essential B vitamin folate along with lutein and zeaxanthin, carotenoids that help protect the eyes from light damage. To maximize the health benefits of green vegetables, eat them along with a source of healthy fats (virgin olive oil, avocados, nuts, seeds, etc.). Try to eat at least 1 cup of green vegetables every day.
Walnuts
Nuts are a great source of nutrients including healthy fats, plant-based proteins, fiber, antioxidants, minerals and more. They also have a low glycemic index, which aids in blood sugar balance. Despite their calorie density, nut consumption is associated with lower body weight, possibly due to appetite suppression from heart-healthy ingredients. Try to eat two modest handfuls of nuts a day. Almonds are high in vitamin E and magnesium, Brazil nuts are high in selenium, and walnuts are high in alpha-linolenic acid (the only omega-3 fat found in plant-based foods). In fact, this research found that eating five or more servings of walnuts per week was associated with a 14% reduction in the risk of death (from any cause), a 25% reduction in the risk of death from cardiovascular diseases, and an approximately 1 ,3 years lifespan.
turmeric
This golden spice has been shown to offer a multitude of health benefits, including preventing heart disease, Alzheimer’s and cancer, as well as preventing depression and arthritis. Curcumin — the active ingredient in turmeric—Which is what gives this super spice its anti-inflammatory properties. Add turmeric to everything from baked eggs and vegetables to soups and smoothie. Aim for up to 1 teaspoon per day.
Sweet potato
Okinawans, part of the Blue Zones, are known for their long and healthy lives. A secret to their longevity? Sweet potato. They are high in vitamin A, potassium, and fiber. Okinawans consume less rice and more sweet potatoes than the typical Japanese, and the main difference in their diet is thought to play a role in why Okinawans live longer than Japanese people. is different. Aim to eat 1.5-2.5 cups of sweet potatoes per week.
Mushroom
Mushroom there are quite one array of beneficial properties. Studies on different mushrooms have found anti-inflammatory effects, boosting immune cell activity, preventing DNA damage, slowing cancer cell growth, and inhibiting angiogenesis . They are also an excellent source of nutrients, especially vitamin D, which has anti-aging health benefits. Aim for 1.5 to 2.5 cups of mushrooms per week.
Garlic
Onions, garlic, chives, leeks and shallots not only add flavor to your dishes. These flowering plants (alliums) contain a compound that aids the body’s detoxification process. One research suggests that a diet with onions and garlic may help reduce the risk of disease. Add minced garlic and onions to your stir-fries, salads, and soups to reap their disease-fighting benefits. Try to eat one clove of garlic (or more than 1/4 cup of other alliums) a day.
5 recipes with food to prolong life
Eat your way to a longer life with these delicious, nutritious recipes.
Cookie + Kate’s Grilled Broccoli Salad Lemony, Arugula and Lentils
This healthy salad includes tender roasted broccoli and Brussels sprouts, protein-rich lentils, fresh arugula and grated Parmesan topped with a simple lemon dressing. Eat this as an accompaniment or side dish. Either way, it’s incredibly flavorful and delicious.
Love & Lemons’ best veggie burger recipe
Made with longevity superstars, like mushrooms, flaxseeds, brown rice and walnuts, these are the perfect vegan burgers. Packed with hearty ingredients and rich umami flavors, you won’t miss the meat.
The refreshing citrus-packed salad you didn’t know you needed. Combining the juicy oranges and delicate licorice of fennel with citrus oil and vinegar, this is a light yet flavorful salad to boost your longevity.
Golden Milk Latte Chia Pudding by Choosing Chia
This golden milky chia seed latte pudding is a healthy breakfast, snack or dessert. It is made with spices like turmeric, ginger and cinnamon. It’s a healthy, naturally gluten-free, grain-free and vegan recipe. Eating for longevity has never tasted so sweet.
Spicy stuffed sweet potato
A delicious combination of taco-inspired fillings make these flavorful sweet potato balls. Just let the beans simmer on the stove while the sweet potatoes cook, then add a topping and dinner is served. Prepare these meals over the weekend, then gently reheat them in the oven when it’s time to eat. Dinner is served.
