13 Superfoods for a Long and Happy Life

23rd April 2013

By Iryna Ostapets

Guest Writer for Wake Up World

Healthy eating is a good path to longevity. Many of us take supplements to add phytonutrients and minerals into the body. But the more nutritional needs you meet with your food consumption, the better the effects for your body. Consuming a variety of super-foods can provide the body with all the elements and nutrients that may be missing in your diet.

It was known from an ancient times that the best path to longevity is to comprise a good variety of foods crammed with vitamins and minerals. And the Centers for Disease Control and Prevention have showed that healthy eating can decrease the risk of health diseases, cancer, diabetes and other infirmity. The Professor of Geriatrics at the University of Hawaii, Bradley Willcox also noted that the most beneficial diets rely heavily on fresh vegetables, fruits, and legumes — foods that are naturally lower in calories and packed with nutrients.

The below super-foods have the potential to hamper the aging process, reinforce the immune system and maintain blood glucose levels. They prevent the build up of free radicals that are responsible for the development of age-related diseases.

Berries:

They are packed with antioxidants and natural compounds that assist to boost immunity. They contain anthocyanins which were confirmed by University of Georgia study to decrease the risk of colon cancer. Eating one or two servings of berries such blueberries, strawberries, cranberries or blackberries daily you can detain cognitive decline for older people.

Nuts:

These superfoods are versatile and a great source of healthy fats, protein vitamins and minerals. They can reduce the risk of cardiovascular and chronic diseases. Cashews, walnuts, almonds, peanuts and Brazil nuts are rich in antioxidants, vitamin E and Omega 3 fatty acids. CBS news informs that a handful of any nuts can benefit your health, enlarge brain power, manage stress, hamper inflammation and keep fit for a long time.

Fish:

It has the highest level of Omega-3 fats that protect against heart diseases and strokes. Omega-3 combat inflammatory conditions, aging in cells and assist pull down blood pressure. Consuming two serving of fish can provide you with enough of Omega-3 fats. Tuna, salmon and other oily fish are in the list of the fish packed with abundant amount of these fatty acids.

Broccoli:

Researches have pointed out these veggies have extra life-extending benefits such as sulphoraphane, indole and phytochemicals. These health-protecting compounds can fight free radicals and keep its anti-cancer features. Broccoli is low in calories and a good alternative for healthy salads and sandwiches.

Tomatoes:

They contain generous content of lycopene that is associated with a proven cancer fighter. Tomatoes are rich in vitamin C and A, fiber, potassium and folate. The National Institutes of Health reports tomatoes are a great source of antioxidants that can decrease the risk of cancers.

Olive Oil:

Great source of monounsaturated “good fat” and vitamin E. It has excellent anti-inflammatory features and is clearly associated with cancer prevention and brain power. Two tablespoons of olive oil per day can benefit your health. It is better not to consume it a lot as it is darn caloric.

Beans:

They have the highest level of carbohydrates, resistant starch and fiber. Beans are excellent tool for cancer prevention, anti-diabetes and weight loss. They regulate blood sugar level, fight food cravings and decrease cholesterol level. Researchers found that the more fiber intake in your foods the less you are subject to breast cancer.

Seeds:

They are true fat sources that include a good variety of minerals, antioxidants, lignans, phytochemicals. Some seeds (flaxseed and sesame) have anti-cancer properties and versatile for health and brain health. Daily consumption of flaxseed can reduce the risk of breast cancer and the growth of their tumor cells.

Soy:

The consumption of fermented organic soy can promote weight loss and relieve menopausal symptoms. They are rich in isoflavone that lowers the risk of prostate and breast cancer. Moderate soy intake can have a good impact on bones and heart.

Bananas:

A well-balanced diet rich in fruits promotes longevity. Most of fruits have a plenty of healing properties and benefits, but we should place a much emphasis on bananas. They are important sources of potassium, vitamin C and B6, magnesium, fiber and other nutrients. They are naturally free from cholesterol and fat and balance your digestive processes.

Avocado:

They are full of vitamin E, fiber and monounsaturated fat. Eating avocados assists pump enough magnesium and bolster your immune system. It lowers the level of “bad” cholesterol and increases your “good” cholesterol level. New York University Langone Medical Center reports avocados contain 13 mg of calcium that can help you make bones strong.

Dark Chocolate:

It has the antioxidant, flavonol, found in cocoa beans that can reduce the risk factors of cardiovascular diseases and stroke. Notice chocolate overeating can help you get extra calories. Dark chocolate ameliorates brain function as learning and memory ability.

Garlic:

It can be beneficial in boosting the immune system and includes a good amount of sulfur compounds that benefit heart health and lose weight. Garlic is crammed with antioxidants (vitamin C and selenium) that push out free radical from the body.

Previous article by Iryna:

About the Author:

Iryna Ostapets is a health writer, blogger and health advocate who aims to help people achieve and maintain a healthy and happy lifestyle. Passionate about healthy living and sport, she writes about natural health, nutrition, fitness, health tips and beauty at http://www.raipharmacies.com. An experienced Medical Writer, she has a Master’s Degree in English and advanced training in the medical field. Iryna continues to earn education certificates from the Australasian Medical Writers Association (AMWA).

 


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  • http://Website harry

    You may want to include to this list Hemp oil, virgin coconut oil and turmeric. Peace.

  • http://Website Iryna Ostapets

    Thanks, Harry! You are defiantly right. Coconut oil is a good way to longevity. It is no wonder lots of Mexican people cook on coconut oil as it prevents from cholesterol sedimentation on the paries of vessels, reduce the blood sugar level and has antibacterial and antiviral properties. Dieticians recommend to use virgin coconut oil instead of vegetable oil. If you add a little bit coconut oil into your dishes the taste of them won’t change.

    Turmeric is an Indian herb of health and longevity too. It contains strong antioxidants that elicit free radicals and prevent from cancer and other hearth diseases. Tumeric improves metabolism in the body and can rejuvenate your skin. You can mix turmeric with water and lay on the skin. If you feel some burning it is better to remove this mask. Tumeric clean and amend your blood. As coconut oil, it has antibacterial, anti-inflammatory and cholagogic
    features.

    To tell the truth, I didn’t hear about healing properties of Hemp oil as a good source to longevity. But it is great to know about it. Thanks!

  • http://Website ROY

    I notice you didn’t mention anything about the difference between farmed salmon and wild salmon. Have you read ORGANIC BYTES #376 yet? Also, could you please tell me where on this planet I can find SOY that is NOT Gmo’d? And of course, you’re aware of the danger of eating too many Brazil nuts!!? And did you know that pretty WHITE garlic that comes from China has been BLEACHED with a chemical that is banned in some countries. Then too, strawberries that are not organic ( where can we find organic strawberries?) are sprayed with up to 32 chemicals during their growing season. I think you could have put a little more into this article.