8 Superfoods Diet to Stay Long And Have a Healthy Life

A well-balanced diet along with regular exercise can go a long way. To have a healthy life, it is important to keep alcohol and smoking at bay.Read also – 5 healthy ways to improve gut health and boost immunity

According to Fox News, there are some superfoods that you can consume to live a long and healthy life. “As a dietitian, I always tell people to ‘eat the rainbow’ because all those different colors represent different nutrients that help us stay healthy long-term,” offered Mackenzie Burgess, registered dietitian nutritionist and recipe developer at Cheerful Choices. Read also – Food Tips: These are the 10 best winter superfoods to promote bone health and immunity

“Creating balance by finding foods you enjoy and that nourishes you is key to a healthy mind and body,” added Burgess. As Elena Paravantes, registered dietitian, Mediterranean diet expert, and author of ‘The Mediterranean Diet Cookbook for Beginners,’ says, “It’s important to note that a combination of lifestyle factors contribute to longevity, not foods. specific. A dietary pattern, physical activity, social and community support, naps and other practices all play a role.” Read also – From citrus fruits to eggs, 9 foods to include in your diet to improve brain function

Let’s take a look at the different foods you can have to live a long and healthy life:

1. Vegetables: Vegetables like spinach, collard greens, collard greens, Swiss chard, etc. They are nutrient-dense foods. They are rich in vitamins and antioxidants that can reduce oxidative stress. “Research has shown that consuming at least one serving of vegetables per day resulted in slower cognitive decline as measured by tests of memory and thinking skills,” Paravantes said.

1. berries: You can always start your day with a smoothie filled with berries or add them to your oatmeal. “Berries like blueberries, raspberries and blackberries are full of ‘anthocyanins’ which are responsible for the red, blue and purple colors found in berries. Anthocyanins have been studied extensively, and some research points to them as a potential source of anti-aging agents,” said Burgess.
2. Sardines, anchovies and salmon: “They are excellent sources of omega-3 fatty acids, which have anti-inflammatory properties and may protect against conditions such as arthritis and heart disease,” Paravantes said.
3. Cauliflower: It is low in calories and high in important nutrients like vitamin C, folate, and fiber. Cauliflower also contains a type of plant pigment called anthoxanthins, which have anti-inflammatory effects in the body. “Reducing inflammation helps protect our body’s cells from damage and may contribute to longevity,” Burgess said.
4. Tomatoes: They are a source of the antioxidant lycopene, which may not only protect against certain types of cancer, but is a carotenoid that can protect skin from sun damage, Paravantes said, citing research published in the British Journal of Nutrition on lycopene being inversely associated with death. “Tomatoes are also a great source of potassium, which plays a role in blood pressure control,” added Paravantes.
5. Greek-style coffee: The researchers found “that higher coffee consumption was associated with better endothelial function, and people who drank mainly boiled Greek coffee had better endothelial function than those who consumed other types of coffee,” Paravantes summarized. “While all types of coffee are a source of antioxidants, Greek coffee contains much higher amounts of cafestol and kahweol, substances that appear to have anti-inflammatory and antioxidant properties. A previous study had found that the consumption of Greek coffee improved the elasticity of the arteries in people with high blood pressure”, added Paravantes.
6. Herbal teas: Paravantes recommends adding herbal tea to your diet if you’re not a fan of coffee. “Consumption of herbal teas rich in antioxidants and polyphenols is associated with longevity. They are drunk daily, usually twice a day,” he said.
7. Dark chocolate: Polyphenols, a specific type of nutrient found in dark chocolate, have been found to reduce signs of inflammation and are especially helpful in protecting your blood vessels from damage as you age. “Make sure you consume dark chocolate with a high percentage of cocoa (70 percent or more) to get the most anti-inflammatory benefits,” said Burgess, who likes to add dark chocolate to her day by eating a handful of dark chocolate. chocolate covered almonds or enjoy dark chocolate avocado truffles as a healthy dessert.
8. Vegetables: Legumes like beans and lentils are a great addition to the diet because they are full of protein and fiber that fill you up.
   For example, a cup of boiled lentils contains 18 grams of protein and 15 grams of fiber, Burgess said. “They are also loaded with a class of nutrients called flavonoids. Recent research has shown that these flavonoids help support our long-term brain health,” she continued, recommending that people add beans and legumes to quinoa salads, mix them into healthier sauces, or mix them into bean curries.

(With ANI inputs)