Along with regular exercise, a balanced diet can go a long way. Staying away from alcohol and smoking is essential for a healthy life.
There are some superfoods that you can consume to live a long and healthy life.
1. Leafy Greens:
Green leafy vegetables like spinach, kale, mustard greens, collard greens, chard, etc. are food rich in nutrients. They are rich in vitamins A, C, and K, folate, potassium, magnesium, calcium, iron, fiber and antioxidants. Antioxidants can reduce oxidative stress. Consuming greens at least once a day slowed cognitive decline measured on tests of memory and thinking skills.
2. Legumes:
Legumes like beans and lentils are a great addition to a diet because they are packed with satiating protein and fiber. For example, one cup of boiled lentils packs in 18 grams of protein and 15 grams of fiber. They are also rich in copper, folate, iron, magnesium, potassium and zinc. But garbanzos stand out because they are so versatile.
3. Tomatoes:
Tomatoes are a source of the antioxidant lycopene, which may not only protect from certain types of cancer but is a carotenoid that may protect the skin from sun damage. They are also a great source of potassium, which plays a role in controlling blood pressure.
4. Broccoli:
Broccoli is loaded with vitamin C, carotenoids, vitamin K, and folate. It contains several powerful antioxidants that can support healthy cells and tissues throughout your body. Eating broccoli may lower blood sugar and improve diabetic control.
5. Cauliflower:
Cauliflower is low in calories as well as being high in important nutrients like vitamin C, folate and fiber. Cauliflower also contains a type of plant pigment called anthoxanthin, which has anti-inflammatory effects on the body. Reducing inflammation helps protect cells in our bodies from damage and can contribute to longevity.
6. Berries:
Berries are among the healthiest foods you can eat. They are high in antioxidants like anthocyanins, which may protect your cells from free radical damage. Berries are low in calories yet plentiful in a few nutrients and minerals, particularly L-ascorbic acid and manganese. You can always start your day with a smoothie filled with berries or add them to your oatmeal.
7. Plain (0%) Greek Yogurt
Yogurt provides almost every nutrient that your body needs. It is high in calcium, B vitamins and trace minerals.
8. Oatmeal:
Whether it’s instant, old-fashioned, or steel-cut, oatmeal makes a hearty whole-grain breakfast. Each 1/2 cup (dry) serving of plain rolled oats contains 4 grams of fiber, and about half is the soluble type that helps lower cholesterol. Add toasted almond chunks and bananas instead of sugar or salt on top of your cooked oatmeal. Or try mixing apples with cinnamon and raisins, or pears with walnuts and nutmeg. You can try overnight oats with any fruits.
