It is a great thing to be alive, isn’t it? There are so many things on Earth that we can enjoy while we live. So how do we ensure that we can extend our time on this planet?
One of the answers to this question – a big one – lies in the food that we eat. When we become mindful of the foods that we take in, we can live healthily and add more years to our life expectancy.
Eating healthy foods is the secret of most of the oldest people in the world. Healthy foods keep us away from life-threatening and chronic illnesses. In fact, there’s a village in China where residents often live to over a hundred years old. If they can reach that far, why can’t we?
Let’s take a look at some of the foods that we should eat for a longer, healthier life:
Green Leafy Vegetables
Vegetables are rich in vitamins and minerals that are essential in keeping our bodies healthy. For instance, cruciferous vegetables (such as broccoli, cauliflower, and Brussels sprouts) support the body’s natural abilities to detoxify itself.
Leafy vegetables (such as spinach, lettuce, and mustard greens) are low in calories, which are great for weight loss and maintenance. When our diet includes green leafy vegetables, we reduce our risk of contracting heart disease, cancer, stroke, and diabetes.
Whole Grains
Foods made of whole grains, such as whole-wheat bread and pasta, are associated with lower mortality risk. Whole grains are rich in fiber that is good for digestion and the heart. They are also packed with B vitamins, vitamin E, phytochemicals, and magnesium.
Nuts
Eating nuts will help us avoid heart disease and diabetes. They are packed with antioxidants, protein, fiber, healthy fats, and minerals. As such, they are great in helping us maintain proper weight, as well as absorbing nutrients when we eat them with vegetables. They are low on the glycemic index and can keep our cholesterol at the right levels.
Berries
Berries are rich in antioxidants that help in improving blood pressure and cholesterol. Antioxidants are important in healing our body on a cellular level, and in easing inflammation.
Berries are a great food for the brain and the immune system. They are low in sugar, have anti-cancer properties, and can lower the risk of diabetes, heart disease, and cognitive disorders.
Coffee
Coffee beans are rich in antioxidants and flavonoids that are known to help prevent heart disease, cancer, diabetes, and stroke. Studies have shown that those who drink a few cups of coffee every day tend to live longer than non-coffee drinkers.
While the coffee itself is good, any additives may not be. Especially avoid added sugar. As coffee also has caffeine, it is important to drink in moderation as it can elevate your blood pressure. Decaf coffee would be better, as it has the same antioxidants minus the caffeine.
Sweet Potatoes
Sweet potatoes are a major part of the diet of the Bapan villagers in China and the Okinawans of Japan, who are known to have one of the longest life expectancy. Sweet potatoes have replaced the staple rice and are served several times a day.
They are rich in fiber and antioxidants, and they can provide 60 percent of our calorie needs. Eating sweet potatoes reduces our risk of developing cancer, Alzheimer’s disease, and heart disease.
Fatty Fish
A diet that includes plenty of fish with healthy fats, such as tuna, salmon, and sardines, is also associated with longevity. They contain carotenoids that prevent neurological diseases and omega-3 fatty acids that are good for the heart.
Old age has been synonymous with chronic illnesses and cognitive decline, but fatty fish can help us age healthily.
The Takeaway
We get our energy and the nutrients that our body needs to function properly from the foods that we eat. When we consume the right foods in the right amounts, we improve our health and overall wellbeing, as well as the quality of our life.
If we want to live a hundred years and more, it’s time to pay attention to what we put in our diets. These are just a few of the best foods to eat, and even when you are picky, you can still find healthy foods that you can enjoy.
