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Foods You Need To Eat To Have A Long Life

Those of us with the luxury might spend our whole day eating “favorites” from each of the food groups. Even as we scarf down those Cheetos and wash it down with an ice-cold Fanta, there is no consideration for what that food is doing to our insides.

Most of us want to live a long, healthy life. If you aren’t sure what you can eat to help, we provided a list here to make it a little easier for you:

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1. Broccoli

One of the most important parts of eating healthy is to eat foods rich in vitamins. According to researchers, broccoli is an excellent source of potassium, folic acid, and vitamins K and C.

Vitamin C helps the body build collagen, the protein responsible for forming skin and bone in the human body. It’s also an antioxidant that is great at protecting you from all the free radicals floating around.

2. Salad Greens

Many restaurants will often serve their patron’s salad before their dinner. Dieticians will often tell their patients of the beneficial effects such foods have on their digestive system. Not only that, but they are excellent for weight control, some having less than 100 calories per pound.

They are also rich in B-vitamins, lutein, zeaxanthin, and carotenoids that help protect your eye health. Foods like collard greens, spinach, mustard greens, and romaine lettuce. Kale, as it turns out, doesn’t even rank in the top 12 nutritional greens. Iceberg lettuce surprisingly earns itself a spot thanks to its Vitamin A and C content.

If you want to absorb the fat-soluble phytochemicals, make sure to get a salad dressing with nuts and/or seeds to maximize your absorption of good fats.

3. Nuts

Nuts are a great high-nutrient food, often recommended by doctors to their diabetes patients for specialized diets. In addition to the healthy fats, they are a great source of plant protein, antioxidants, fiber, phytosterols, and minerals.

There is a correlation between the consumption of nuts and lowered body weight. Research suggests the reason for this is their ability to suppress appetite. A great way to reduce and maintain your cholesterol, you can lower your potential for heart disease by as much as 35 percent.

Toss some almonds onto your next salad or blend/pulverize some raw cashews into dust and add it to your favorite dressing.

4. Seeds

Nutritional like nuts in many ways, providing things like minerals, antioxidants, and healthy fats. If you are not sure where to start here, you are likely not alone. Start with seeds like hemp, chia, and flax, as they all have high omega-3 content.

Phytoestrogens known as lignans, which research suggests helps fight breast cancer, are present in chia, sesame, and flax seed.

If you want to get the most out of your seeds, try to avoid toasting them to oblivion if you like them cooked. Lightly toasted or raw is the best way to eat seeds.

5. Berries

Everybody loves a good finger food. Berries are a great bite-sized food that can do a great deal to promote a healthy heart. They are great for improving your LDL cholesterol and blood pressure, according to some studies.

Some studies also suggest that consumption of berries may help with maintaining brain health through old age.

If you’re not the adventurous type when it comes to food, what you know might be best. Strawberry or blueberry are great choices you can toss into a sandwich bag for your afternoon lunch.

6. Pomegranate

The pomegranate is a very interesting fruit. Inside of the fleshy red fruits lies what is known as arils (squishy outside of seeds), which contain the much sought-after pomegranate juice.

Punicalagin is what get the fruit on this list of life-extending foods. It is the phytochemical and is the source of most of the pomegranate’s antioxidant power.

In one year-long study, patients with carotid artery blockages saw a 30 percent reduction in the plaque build-up.

Thanks to another study, we now know daily ingestion of dark pomegranate juice can help improve memory in older adults.

7. Beans

Beans are a great way to stabilize blood sugar and reduce that seemingly insatiable appetite. Because they are digested slowly, they are good food for any anti-diabetes or weight-loss diet.

Soluble fiber makes them great for managing and lowering cholesterol. They are also a great way to lower your risk of colon cancer.

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