Hey there viewers!
All of us want to live longer.
But longevity is not just about delaying death.
It’s about enjoying extended years of health.
One of the biggest factors in longevity is diet.
In today’s video, we’ll be talking about 10 such foods that can increase your life
expectancy and health.
From Cruciferous Vegetables to Eggs to Avocados.
We’re talking all that AND more.
Chia Seeds:
Chia seeds might be tiny, but their benefits pack a big punch.
They contain about 5 grams of protein and 11 grams of fiber per one ounce serving.
This is more than any other seed.
Plus, it is rich in heart-healthy omega-3 fatty acids that have also been shown to help
support brain health, reduce belly fat, and boost skin strength.
They are basically flavorless, and you can add it to any dish, be it smoothies, juices,
salads or yogurts.
Ginger:
The primary health benefits of ginger are mostly due to its high antioxidant content.
It contains at least 25 different types of antioxidants which provide varied health benefits
from lowering your blood pressure, to controlling blood sugar, to regulating cholesterol levels
in your body.
The antioxidants fight disease-causing free radicals in your body and protect you against
a host of degenerative diseases, heart trouble, diabetes, arthritis and even cancer.
You can have ginger in hot tea, soup, with fish or add it to your stir fries and salads.
Eggs:
Eggs are rich in protein and low in calories, making them a healthy choice for those wanting
to boost life longevity.
Protein has been shown to add longevity to your life due to it’s satiating properties.
Eggs have a positive effect on weight loss, memory, and eye & bone health.
They can also help with your cholesterol by improving your HDL, or good cholesterol.
Eggs can help regulate your blood sugar, which is essential for a longer life.
Salmon:
Salmon is one of the best sources of omega-3 fatty acids, which have been shown to decrease
the risk of abnormal heartbeats, lower triglyceride levels, slow the growth of artery-clogging
fat deposits, and reduce your blood pressure.
There is also evidence that omega-3s are brain food.
They can reduce the risk of dementia and cognitive decline.
Most fatty fish are rich in omega-3s, but salmon is a particularly nutritious healthy
food choice.
It is low in mercury, potentially toxic contaminant.
All these properties make it great in promoting longevity and good health.
Cruciferous Vegetables:
Cruciferous vegetables are the most nutrient-dense of all the foods.
They are powerhouses with the unique ability to modify your hormones, activate the body’s
natural detoxification system and inhibit the growth of cancerous cells.
They also contain cruciferous phytochemical sulforaphane that has been found to protect
your blood vessel wall from inflammatory signaling and can lead to heart disease.
Cruciferous vegetables should be chewed thoroughly or eaten shredded, chopped, juiced or blended
in order to release their potent anti-cancer properties.
You can eat a variety in both raw and cooked form daily.
You can try anything from broccoli, cauliflower, Brussels sprouts, kale, and cabbage.
Turmeric:
Turmeric is one of the best foods that you can eat for longevity.
This is because it contains a potent bioactive compound called curcumin.
Circumin is rich in antioxidant and anti-inflammatory properties, which help maintain brain, heart,
and lung function, as well as protect against cancers and age-related diseases.
Curcumin has been linked to an increased lifespan in both insects and mice.
Although, these findings have not yet been replicated on humans, it seems to be the logical
next step.
You can add it to milk, water, as a flavouring to food when cooking or to your eggs and salads.
Carrot:
Carrots are the quintessential health food, so it’s probably no surprise to hear they’re
really good for you.
But did you know that they can not only add length to your lifespan, but also help you
look good doing it?
Carrots are loaded with carotenoids that give them their bright-orange hue.
These carotenoids can slow down the aging process and have the added bonus of making
you look more attractive.
One medium carrot provides 204 percent of the daily recommended amount of vitamin A,
an antioxidant vitamin needed to create new and healthy skin cells.
Vitamin A also protects your skin from bacteria and viruses making it look younger and smoother.
Walnuts:
Walnuts contain high levels of monounsaturated fats, which are good for you and can help
lower bad cholesterol.
They can also help prevent cognitive decline with age and boost your memory.
This is due to the presence of antioxidants which are good for your brain.
Walnuts are also rich in rare antioxidants which are very beneficial for your heart.
They are also packed with Omega -3 fatty acids and are known to reduce the risk of diseases
like diabetes and breast cancer.
Want one of the best post workout recovery snacks around?
Eat 7 walnuts everyday.
Fresh Soybeans or Edamame:
Fresh soybeans or Edamame, have been a staple of Asian cuisine for generations, but they
have also been gaining popularity in North America.
They are rich in isoflavones, a type of phytoestrogen that is plant-derived, estrogen-like substances.
Isoflavones are known to have anti-inflammatory, antioxidant, anti-cancer, and antimicrobial
properties.
They can help to regulate the inflammatory response of your body, slow down cellular
aging, fight microbes and protect against certain types of cancer, especially breast
cancer.
All of this helps increase your lifespan.
You can eat Edamame raw straight from the pod or you can boil, steam, microwave and
pan sear it into various recipes that are both tasty and healthy.
Avocado:
A diet high in avocado and its monounsaturated fat can lower your total blood cholesterol
and increase good cholesterol.
This can reduce wrinkles on your skin.
They are also packed with health-promoting nutrients and phytochemicals, which can reduce
many of the risk factors related to heart disease, diabetes and stroke.
Don’t forget they contain a variety of vitamins and minerals that help with everything from
keeping your eyes healthy to regulating blood pressure.
You can try eating one and a half avocados everyday based on your diet and required calorie
intake.
Legumes:
Legumes include everything from beans, peas, lentils, peanuts, and chickpeas.
They are an excellent source of fiber and plant-based protein which can stabilize your
blood sugar and keep cravings at bay.
They also help nourish a healthy microbiome, which regulates inflammation, lower cholesterol
and immune function.
This can add years to your life.
Try eating at least five servings of legumes in your weekly diet for maximum benefits.
Berries:
Berries like Blueberries, Cranberries and Raspberries can help protect you against disease
and boost longevity.
They are rich in vitamins, minerals and are a great source of antioxidants.
These antioxidants can decrease inflammation, guard your cells against damage from free
radicals, and reduce the risk of certain cancers, heart disease, stroke, and age-related brain
diseases such as Alzheimer's and Parkinson's.
You can mix berries in your yoghurt, salad or have it in the form of a smoothie for the
best results.
Dark Chocolate:
Dark chocolates are rich in resveratrol, a powerful compound found to reverse signs of
cellular aging.
It is also loaded with flavonoids, which contain powerful antioxidant properties.
These can decrease inflammation, protect your skin against oxidative damage, and improve
cognitive function.
Always opt for a chocolate variety with a high percentage of cacao and keep your intake
in moderation.
This ensures that you are taking full advantage of the anti-aging benefits without going overboard
on the extra calories and added sugar.
Olive Oil:
You may have been asked to stay away from fats and oils in a bid to stay trim and healthy.
But olive oil is an exception in this case.
It is rich in monounsaturated fats, which are essential for good health.
Regularly consuming olive oil decreases your risk of stroke and heart disease, due to its
high content of micronutrients called phenols.
These phenols have anti-inflammatory and antioxidant properties.
People who have regular olive oil in their diet have a higher chance of living longer,
gaining an estimated average of two to three years.
Fermented Foods:
The list of fermented foods include kefir, sauerkraut, kimchi, kombucha, and other probiotics
like yoghurt.
A diet rich in fermented foods supplies good bacteria required for maintaining a healthy
gut.
This is especially important as you age, when your microbiome tends to lose diversity and
variety of bacteria.
A more diverse microbiome in your body is associated with anti-obesity effects and appears
to protect against infection and autoimmune disease.
Ideally, you want to have at least one serving of fermented foods every single day.
Did you know about these foods?
What about their numerous benefits?
Let us know in the comments section below.