What foods are good for prolonging life?
What you eat seriously affects the quality and length of your life. Let's find out which foods can help us live as happily and as long as possible.
How to not just add to your number of years, but to add to your health - this is the most important task that modern biologists and nutritionists are solving.
The WHO tells us that life expectancy varies differently around the world, but South Korea, Switzerland, and Japan lead the way.
If you think you can increase your life expectancy, you should start with exactly what you eat. Recent studies tell us that a healthy diet is one of the top 5 most important factors that affect our life expectancy. Eating right can add about 10 years to our lives. Let's see what foods you should eat that will not only increase the number of years you live, but also your enjoyment of life:
Consume - one a day - to reduce the development of macular degeneration (which contributes to blindness).
Australian scientists have established a link between eye health and oranges. This is due to a unique blend of flavonoids (antioxidants). Flavonoids are present in other foods, many citrus fruits, but only oranges contain the perfect amount of these antioxidants.
Green leafy vegetables
Consume - one cup of lettuce, arugula or spinach a day - To maintain mobility as you age and all your muscle strength. The low functionality and strength of your muscles - can seriously rob you of your safety, as any injury to your body can cause a fracture or serious bruise. If you eat one plate of lettuce, arugula or spinach a day, you will noticeably retain muscle mass.
Always try to eat quality vegetables, not organic varieties. The non-organic varieties usually have the most nitrates, which are what help you build muscle and keep you agile throughout your life.
Consume - a handful of sprigs a day to keep your vitamin K levels up. This nutrient helps your body cope with the large amounts of calcium in your joints and cartilage - which is exactly what you need to keep yourself safe from developing osteoarthritis. Nearly half a billion people suffer one way or another from this disease, which can take both mild and more severe forms. It is also one of the most common conditions for people over the age of 60.
Vitamin K is fat-soluble, which is why parsley combined with any food containing healthy fats is ideal for your body to absorb this vitamin (think about combining parsley with olive oil, salmon or avocado).
Consume - twice a day - to keep your cholesterol levels under control. It is having normal cholesterol levels that will keep you safe from heart disease. Heart disease causes nearly 20 million deaths each year.
Don't peel the skin off your apples. Apples lower your cholesterol precisely because the peel is full of essential antioxidants (there are fewer in the flesh).
Tea, Broccoli, Blueberries
Consume - one cup of each product a day - to increase your intake of flavonoids to the required daily level. If you consume all of these foods - and don't forget oranges and apples - your flavonoid levels will be about 500 mg per day. That's the number you need to maintain in order to prevent cancer as well as increase your life expectancy.
Avoid the temptation to eat only one of these foods that you like best. It is through combination and variety that the desired effect is achieved.
Eat - about 40-50 g a day - to reduce the development of hearing loss. Fish is the best source for omega-3 acids. This fatty acid has the best tissue-protective and anti-inflammatory properties (this is what will help you keep your hearing).
Fatty varieties of fish may be high in omega-3 acids, but eating any fish will reduce the likelihood of hearing loss. If you don't want to eat fish every day, there's no need to feel bad. You can eat 150 grams of fish at least twice a week - and the effect will be exactly the same.
Consume - five times a day - to protect yourself from losing bone mass (it is the loss of bone mass that increases the chances of developing osteoporosis). Prunes strengthen all your bones. As we age, the development of new bones slows down and the breakdown becomes faster. It is prunes that contain essential nutrients (which include vitamin K and potassium) that improve the strength and density of your bones, as well as maintain a balance of calcium.
Dried fruits like prunes contain quite a lot of sugar - which can seriously affect your tooth enamel because of its acidic properties.
To reduce the risk of tooth deformation, chew a piece of sugar-free chewing gum (about 20 minutes) after consuming prunes. Your mouth will then begin to produce more saliva, and the effects of the acid will be neutralized.
Consume - once a day - to reduce your risk of developing diabetes by almost 40 percent. Type 2 diabetes usually becomes a serious risk as you age, and with it come unpleasant complications like kidney failure, heart attacks, blindness and limb amputation.
Scientists can't quite figure out what it is about eggs that helps protect against type 2 diabetes, but the link has been proven. Buy quality eggs that are high in nutrients. These are eggs that will be raised freely, not in cages.
Consume - three to four spoonfuls a day - to improve the speed and efficiency of your brain (memory, reasoning and thinking) after age 55. Scientists in South Australia say that eating nuts gives you an extra 2 years of life with a strong mind without a drop in your intellectual skills.
Let walnuts be your primary type of nut. They are the ones that are rich in the right amount of antioxidants and fats that help fight the oxidative stress and inflammation that cause your mental abilities to decline.
Consume - More than half a cup a day - to keep your weight down, or to lose weight. This is important because even a few extra pounds in your old age can seriously affect your health. Legumes are quite hearty, and eating them will take away your hunger faster.
Canned beans are very convenient to eat (beans, chickpeas, lentils), but read the label before buying. It is important to know how much sodium is in this product. If you must, get another can with less sodium in it. It is desirable to have less than 120 mg of sodium per 100 g of product. Usually they write "reduced salt content" or "no salt" on such products.
Avoiding carbohydrates? Take your time
A low-carb, high-protein diet is gaining popularity, but the real secret to proper and healthy aging can seriously conflict with such a diet.
A high-carbohydrate, low-protein diet can increase levels of the hormone FGF21, which is responsible for fighting aging. It's the hormone that turns off some of the natural mechanisms that make us age faster.
By the way, this diet is similar to the dietary style followed by people on the island of Okinawa, who are some of the healthiest and longest-living people on the planet.
Before you start putting cookies and various cakes on your plate, understand that the main thing is to combine a large amount of "right" carbohydrates with a small amount of protein. "Healthy" carbohydrates are whole grains, and vegetables - they suppress your appetite, and boost your gut health.
5 Habits that contribute to rapid aging
Smoking - in addition to risking heart and lung disease also causes our bodies to age faster.
2. Excessive alcohol consumption
Reduce the amount of alcohol you consume if you want to keep your body from speeding up the aging process.
3. Too much sodium
Don't abuse too much salt in your food, and cut back on foods that have too much sodium - sauces, processed meats, or take-out foods.
4. Burnt food
Frying food at high temperatures (over 250 degrees) usually causes it to produce dangerous compounds that are what make the aging mechanisms in our bodies work.
5. Not eating enough fruits and vegetables
Fresh produce should be your most important option. Have half of your plate always filled with fresh vegetables at the time you choose to eat. Also, don't forget to snack on fruit.
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