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10 high-quality foods that increase longevity

BingMag.com 10 high-quality foods that increase longevity

Undoubtedly, you know that what we eat can affect our health and even our longevity. Our food choices are either good or bad for our health. Many people today are accustomed to eating processed foods that are both low in nutrients and cause many diseases such as obesity, cardiovascular problems and type 2 diabetes. While there are foods that can provide the body with the energy it needs, reduce the risk of various diseases and help keep the weight in the right range.

If you want your body to be healthier and for longer Live, you have to include the most nutritious foods in your diet. If plant foods are chosen as the main part of the diet, your health and vitality will be maintained and your chances of getting various diseases will be reduced. Follow this article from BingMag to the end to introduce you to the best foods you can eat to increase longevity.

Which foods help increase longevity?

1. Crossed vegetables

BingMag.com 10 high-quality foods that increase longevity

Crossed vegetables are known as foods that maintain the balance of hormones, activating the system The body's natural detoxification and inhibition of cancer cell growth are involved. These vegetables should be thoroughly chewed or eaten chopped to release their powerful anti-cancer compounds. Leads to heart disease, protects. Try to eat a variety of cruciferous vegetables, including broccoli, cauliflower and kale, raw and cooked every day.

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2. Green leafy vegetables

Raw green leafy vegetables like spinach and lettuce have less than 100 calories per pound (about 450 grams), making them an ideal weight control food. In addition to weight loss, increasing the consumption of salads, leafy vegetables or raw vegetables is associated with a reduced risk of heart attack, stroke, diabetes and some cancers.

High-fat leafy vegetables (vitamin B9), lutein And there is zeaxanthin. Lutein and zeaxanthin are carotenoids that protect the eyes from light damage. Fat-soluble phytochemicals, especially carotenoids, which are found naturally in leafy vegetables, have antioxidant and anti-inflammatory properties.

3. Edible Nuts Nuts are rich sources of healthy fats, plant proteins, fiber, antioxidants, phytosterols and minerals. Oral brains help control blood sugar due to their low glycemic index (GI) and are therefore an important part of the anti-diabetic diet. The glycemic index shows the effect of foods on blood sugar. The lower the GI of a food, the less your blood sugar rises after eating it.

Eating nuts regularly lowers blood cholesterol and prevents heart disease. Edible nuts such as walnuts, almonds and pistachios are high in calories. But because they reduce appetite, their inclusion in the diet helps to lose weight.

4. Seeds

BingMag.com 10 high-quality foods that increase longevity

The nutritional characteristics of the seeds are very similar to those of edible nuts. Because these foods also contain a lot of healthy fats, minerals and antioxidants. However, seeds have more protein than nuts. Flaxseed and chia seeds are high in omega-3 fats and lignans. Lignans, which are classified as plant estrogens, fight breast cancer. Sesame seeds are high in calcium and vitamin E, and zucchini seeds are high in zinc. To get the most out of the benefits of eating grains, you should eat them raw or roast and roast them very sparingly.

5. Berries

These antioxidant-rich fruits are very good for heart health. In studies in which participants ate blueberries or strawberries every day for several weeks, their blood pressure, symptoms of oxidative stress, total cholesterol and bad cholesterol (LDL) decreased. Berries have anti-cancer properties and are also a great food for the brain. There is evidence that berry consumption can help prevent age-related cognitive decline.

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Pomegranate is a unique fruit that you can use to extend your life. There is a special phytochemical called Punicalagin in pomegranate that causes more than half of the antioxidant activity of pomegranate juice. Pomegranate phytochemicals have anti-cancer effects and protect the heart and brain against various diseases.

In a study conducted on the elderly, participants were divided into two groups. One group consumed pomegranate juice daily for 28 days and the second group consumed placebo. The results of this study showed that consumption of pomegranate juice improves memory function.

7. Beans

BingMag.com 10 high-quality foods that increase longevity

Daily consumption of beans and other legumes to stabilize blood sugar, reduce appetite and protect against Colon cancer helps. Beans are known as an anti-diabetic food. Because it is digested slowly and therefore blood sugar does not rise rapidly after consumption. This rich nutrient also helps with weight loss by increasing satiety and reducing cravings.

Scientific evidence shows that if you eat beans, peas or lentils twice a week, you may Reduce colorectal cancer. Consumption of legumes also has significant protective effects against other cancers. Red beans, black beans, peas and lentils are all good for health and longevity. So, you can easily choose your favorite beans and include them in your diet.

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8. Mushrooms

Regular consumption of mushrooms is associated with a reduced risk of breast cancer. Because it prevents the production of estrogen due to its aromatase inhibitors. Estrogen is involved in some types of breast cancer.

Studies on different types of fungi show that this nutrient has anti-inflammatory effects, increases the activity of immune cells, and prevents DNA damage. Reduces the growth of cancer cells and prevents angiogenesis. Angiogenesis is the process by which new blood vessels are formed. This phenomenon is involved in the growth, reproduction and healing of wounds and can cause the growth of tumors.

If you want to help fungi to increase their lifespan, you should always eat them cooked do. Raw mushrooms contain a carcinogen called Agaritine, which is significantly reduced by cooking.

9. Onions and Garlic

BingMag.com 10 high-quality foods that increase longevity

Vegetables of the allium family, of which onion is a member, for the cardiovascular system- They are beneficial for the vascular and immune systems and also have anti-diabetic and anti-cancer effects. Increased consumption of allium vegetables is associated with a reduced risk of stomach cancer and prostate cancer. Due to their organosulfur compounds, these vegetables are involved in detoxifying carcinogens, stopping the growth of cancer cells and preventing angiogenesis, thereby reducing the risk of cancer. These beneficial compounds are released by chopping onions and garlic or chewing them.

In addition, onions contain large amounts of flavonoid antioxidants that have anti-inflammatory effects and can help prevent cancer. To take advantage of these properties, you can use other vegetables in the allium family, including leeks, onions and shallots, in addition to onions.

10. Tomatoes

We can not talk about foods that increase longevity, not to mention tomatoes. Lots of health-promoting and lifespan nutrients can be found in tomatoes. Lycopene, vitamins C and E, beta-carotene and flavonol antioxidants are just a few of the beneficial ingredients in tomatoes. Protects blood vessels. If tomatoes are cooked, the absorption of lycopene in the intestine increases. You should also keep in mind that the absorption of carotenoids, including lycopene, improves when consumed with healthy fats such as nuts. It is recommended to replace crushed or mashed tomatoes in metal cans. Use products that are in glass containers. This is because bisphenol A (BPA) can seep into food through metal cans and disrupt endocrine activity. Bisphenol A is a chemical used to make plastic bottles and metal cans that hold food.

  • 18 Important Reasons to Eat More Tomatoes

Concluding remarks

Scientific findings show that proper nutrition can reduce the risk of developing chronic diseases, especially at a young age. Eating plant foods such as cabbage, onions, tomatoes, mushrooms, legumes, berries and pomegranates help maintain good health and prevent premature death.

This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .

Source: verywellhealth

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