Longevity, in simple terms, refers to the art and science involved in leading a healthier and more fulfilling life in the long term. This art does not have a quantitative aspect alone. It is based on the foundation of striking the perfect balance between a decent number of living and leading a quality life. Longevity does not refer to N number of years on this planet alone however it primarily refers to leading quality life over a long period of time. We as humans have always been striving for quality of life. In order to achieve the same, we work hard and try to keep ourselves abreast with the ongoing hustle and competition in society. In this race, however, we often forget to give due attention and take proper care of our health, exercise, and eating habits.
This brings to our attention the saying ‘you are what you eat, i.e., the body and all of its aspects, including emotional, physical, physiological, etc., are tailored as per the food items we choose to eat. It thus becomes imperative for all of us to ensure that we inculcate health eating habits, regular exercises, and follow proper routine for a healthy long life.
In this article, we will explore eight of the best foods that can be used to ensure that we lead a healthy life in the long run.
Table of Contents
8 Best Foods For Longevity
All are mentions below :-
LEAFY GREENS
Leafy greens like kale, spinach, and Swiss chard are nutritious powerhouses. They’re high in antioxidants, vitamins (A, C, and K), and minerals like calcium and magnesium. These nutrients work together to improve heart health, lower inflammation, and help avoid chronic illnesses. The high fiber content of leafy greens helps digestion and assists in weight control. Furthermore, their low calorie and carbohydrate content makes them a good alternative for people limiting their calorie intake.
BERRIES
Berries are nature’s treat, brimming with brilliant colors and flavors. Blueberries, strawberries, raspberries, and other berries are high in antioxidants called anthocyanins, which help protect cells from oxidative stress. Berries have been associated with better cognitive performance, heart health, and blood sugar management. These little fruits are also wonderful additions to your diet, making them a simple and fun approach to enhance lifespan.
FATTY FISH
Fatty fish, such as salmon, mackerel, and sardines, are high in omega-3 fatty acids, which are necessary for brain and heart health. Omega-3 fatty acids have anti-inflammatory characteristics and may protect against chronic illnesses. Regular eating of fatty fish may help lessen the risk of heart disease and maintain cognitive function, making them an important part of a longevity-focused diet.
NUTS AND SEEDS
All of us have this fond memory of our mothers packing a couple of nuts for school every day. This wholesome mix of almonds, cashew nuts, fox nuts, pumpkin seeds, etc. ensures that we get the right balance of vitamins, essential oils, and other nutrients on a daily basis. Flaxseeds, chia seeds, walnuts, etc. are some of the most commonly eaten seeds. They are fully packed with nutrients. They are a complete source of healthy fats, fibers, and antioxidants. They contribute to a great extent to improved heart health, and weight management, and provide sustained energy levels. Additionally, their easy availability and accessibility further make nuts and seeds a feasible food option that can be included in a regular diet.
LEGUMES
Beans, lentils, chickpeas, etc., make a great food option. Firstly, because they are amazing sources of various nutrients, and secondly, because they can be combined with other food items to make delicacies for all the meals a day. Legumes refer to all beans, lentils, and chickpeas, and are nutrient-rich. They are primarily sources of plant-based protein, fibre, and essential nutrients. They are widely referred to by nutritionists, dieticians, and doctors around the world for promoting cholesterol management, blood sugar control, and digestive health. It is therefore suggested to incorporate these legumes in any feasible form of food intake. One can incorporate them in salads, vegetables, etc.
WHOLE GRAINS
The Internet and the web continue to offer several health related tips. With gradually increasing attention on health, people are nowadays trying new things to ensure faster progress in their journey. This brings us to the most talked about part of the day- diet. Whole grains have now become a normal element consumed as part of diet. Oats, Jowar, Ragi, etc. are packed with nutrients. They are rich in essential antioxidants and provide balanced levels of energy. Unlike refined grains, they allow the healthy natural fibre to be consumed in raw form.
OLIVE OIL
Extra virgin olive oil’s exceptional health benefits have made it a mainstay of the Mediterranean diet. It’s high in antioxidants and a good source of heart-healthy monounsaturated fats. It aids in cholesterol management and is beneficial to your heart if consumed on a daily basis. It also possesses anti-inflammatory properties, which are beneficial in the treatment of chronic illnesses. This liquid gold is an important element of a balanced diet since it not only enhances the flavour of your meal but also lengthens your life.
GREEN TEA
Watching advertisements of Lipton on television, reminds us of one healthy alternative to our beloved tea. Green tea is among the most potent antioxidants known. It improves cardiovascular health by reducing blood pressure and cholesterol levels. Other cognitive benefits of green tea include improved brain function and a decreased risk of neurodegenerative illnesses. It increases metabolism and calorie expenditure, which is beneficial for those attempting to reduce weight. Furthermore, its antioxidant capabilities aid to reduce the occurrence of chronic disorders. So, drink this tasty tea to feed your body and improve your overall well-being.
CONCLUSION
This article brings forth such superfoods that are not only natural but also provide enriching nutrients to our human body. They are rich in nutrients like essential vitamins, minerals, fibres, etc. Additionally, they also provide the necessary antioxidants. Having a balanced mix of these foods enable our body to work in a better and more efficient manner. They help in improving the health of our various systems, thus causing us of a healthy life in the long run. Additionally,these foods are available in the current market in a more feasible and accessible fashion. Thus it can be said that a healthy long life is no longer a distant dreams for all the individuals.
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