Everything you put in your mouth is a choice, a choice you make, so why not make each bite a nutritious one that will help you live longer! It makes sense, doesn’t it? Yet we often find ourselves eating all the wrong types of foods and beat ourselves up over it later. We know they’re bad for us, we just don’t do anything about it in the moment.
These ‘bad’ foods are going to hurt you in some way. They are going to either make you gain weight, or cause inflammation, which is not good, and of course, dis-ease. You may feel okay now, but there may be damage you are doing to your health, that you just can’t see yet. It will show up later.
Therefore, it’s safe to say that nutrition goes far beyond calorie counts and macros. It’s the foundation for how well your body ages and functions and stays alive.
When it comes to holistic health, food truly is your medicine! Every bite you take can either nourish your cells and make them tingle with health, or every bite you take can accelerate the wear and tear of your cells and make you age faster. It makes you want to empty your pantry of all the bad foods right now, doesn’t it?! So start being mindful of what you put in your mouth!
Essential Nutrients that Fight the Aging Process
Aging doesn’t just show up in wrinkles. Aging happens on a cellular level, which is why you get wrinkles, but that’s just a visible sign that many people want to work on because they don’t like what they see.
Aging is more than just wrinkles. As our cells age, they accumulate damage from free radicals, inflammation, and natural processes like oxidation. However, although that sounds like you can’t do anything about it, you can! Fortunately, if you eat the right nutrients you can counteract these effects and slow cellular decline.
Antioxidants
Think of your antioxidants as your body’s defense team. They jump into action in order to neutralize harmful free radicals before they can cause you any trouble. Vitamins C and E, along with beta-carotene, play a major role here. You’ll find them in nature’s ‘food’ rainbow. These include colorful fruits and vegetables, such as blueberries, sweet potatoes, and spinach.
Omega-3 Fatty Acids
These are healthy fats that are needed for all parts of your body. They are important for brain health, heart health, they fight inflammation, which is one of the major drivers of aging, and so much more. You can add foods such as some salmon, mackerel, walnuts, or chia seeds to your plate to help keep your cells happy and healthy.
Fiber
Fiber may not sound glamorous, but it’s an absolute must for your gut. A healthy gut supports better digestion, mood, and helps boost your immune system. Your gut health plays a huge role in the health of your body! When it isn’t working properly, neither are you. You feel sluggish and irritable and downright sick. To get a healthy gut eat healthy foods full of fiber. These include whole grains, legumes, and fiber-rich fruits and vegetables.
Protein
As we age, we slowly lose muscle mass, which is why maintaining muscle mass becomes key to staying active and strong. To help maintain muscle mass eat lean proteins such as chicken or fish, or eat plant-based protein options such as lentils, which can help repair and sustain your muscles.
Magnesium and Calcium
Strong bones and healthy muscles don’t just appear! It’s the nutrients you eat that make them strong and healthy. Eat leafy green vegetables, nuts and seeds, which provide these essential minerals, strengthening your frame and keeping you moving with ease.
Foods Packed with Longevity Benefits
You have just read that you need to eat nutritious foods, so here are some foods you can add to your shopping list. Make sure you add them to each week’s shopping list too! They should be staples in your diet.
Leafy Green Vegetables
Kale, spinach, and arugula aren’t just trendy, they’re nutrient-packed heroes, full of vitamins A and C, iron, and antioxidants. They’re great for boosting immunity and soothing inflammation.
Fatty Fish
Think of salmon, sardines, and mackerel as brain food and heart protectors. They’re packed with omega-3s so they help keep inflammation at bay while supporting cognitive health.
Nuts and Seeds
A handful of almonds or walnuts, or a sprinkle of chia seeds, delivers healthy fats, protein, and key minerals. It’s the perfect snack with serious health benefits. So replace your bad snacks with these.
Superfruits
Blueberries, acai berries, and pomegranates may be small, but they’re mighty. These antioxidant-rich foods fight oxidative stress and inflammation.
Fermented Foods
Your gut health improves with fermented foods such as yogurt, kefir, kimchi, or sauerkraut. These probiotic powerhouses support digestion, immunity, and so much more!
As I said above, every bite you take is a choice. Are you going to start watching every bite you take from now on? If they are healthy bites, you will be eating your way to a long, healthy life.
With mindful eating and the right nutrients, you’re choosing foods that fuel and heal your body. Your future self will thank you for it, no doubt about it!
