Health

Eat these foods to live a long life, experts say

No single food is a magic bullet. However, eating a healthy, balanced diet along with other health-supportive activities such as regular exercise and abstaining from cigarettes and alcohol can be an important aspect of maintaining your health.

“As a dietitian, I always tell people to ‘eat the rainbow’ because all of those different colors represent different nutrients that help us stay healthy in the long term,” offers Mackenzie Burgess, registered dietitian and recipe developer at Cheerful Choices. “It’s key to achieving balance by finding foods that you enjoy and that nourish you for a healthy mind and body.”

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As Elena Paravantes, a registered dietitian and expert in the Mediterranean diet 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 specific foods.” dietary pattern, physical activity, social and community support, napping, and other practices play a role.”

Below, these RDs share their top picks for research-backed superfoods to support a long life.

1. Greens

“Greens like spinach, kale, kale, chard, and other nutrient-dense foods,” says registered dietitian Elena Parafants. “Research has shown that eating at least one serving of greens per day led to slower cognitive decline as measured on tests of memory and thinking skills.”
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“Greens like spinach, kale, kale, chard, etc. are nutrient-dense foods. They are rich in vitamins and antioxidants that can reduce oxidative stress,” says Paravantes. “Research has shown that eating at least one serving of greens per day led to slower cognitive decline as measured on tests of memory and thinking skills.”

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2. Raspberry

Start your day with some blueberries or berries on top of oatmeal or have them with smoothies, friends.

“Berries like blueberries, raspberries, and blackberries are full of ‘anthocyanins’ responsible for the red, blue, and purple colors found in berries. Anthocyanins have been studied in depth, and some research suggests they are a potential source of anti-aging agents,” says Burgess.

3. Sardines, anchovies and salmon

Sardines, anchovies, and salmon are especially great foods for people over 50.

Sardines, anchovies, and salmon are especially great foods for people over 50.
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Paravantes describes this fatty fish as being particularly great for those over 50.

“They are excellent sources of omega-3 fatty acids, which have anti-inflammatory properties and can protect against diseases like arthritis and heart disease,” she says.

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4. Cauliflower

Burgess says broccoli is the latest popular healthy food for a reason.

“It’s low in calories while still being high in important nutrients like vitamin C, folic acid, and fiber. Cauliflower also contains a type of plant pigment called anthoxanthin, which has anti-inflammatory effects in the body. Reducing inflammation helps protect the body’s cells. spoilage and may contribute to longevity.”

5. Tomato

Tomatoes are a source of antioxidants, lycopene, and potassium.

Tomatoes are a source of antioxidants, lycopene, and potassium.
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“It’s a source of the antioxidant lycopene, which can not only protect against certain types of cancer but is a carotenoid that can protect the skin from sun damage,” says Paravantes, citing this research on lycopene inversely linked to death. Tomatoes are also a great source of potassium, which plays a role in controlling blood pressure.

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6. Greek coffee

Paravantes points to a study published in the Journal of Vascular Medicine, which included 142 young adults, ages 66 to 91, from the Ikaria Study (larger study).

The researchers found that “higher coffee consumption was associated with better endothelial function, and that individuals who drank primarily boiled Greek coffee had better endothelial function than those who drank other types of coffee,” summarizes Paravantes. “While all types of coffee are a source of antioxidants, Greek coffee contains much higher amounts of cafestol and cohoyl, substances that appear to have anti-inflammatory and antioxidant properties. An older study found that Greek coffee consumption improved arterial elasticity in individuals with hypertension. the blood “.

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7. Herbal tea

Paravantes recommends drinking herbal teas such as sage, fennel and oregano every day.

Paravantes recommends drinking herbal teas such as sage, fennel and oregano every day.
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Not a fan of coffee? An herbal tea may be right for you.

Paravantes recommends drinking herbal teas like sage, fennel, and oregano every day: “Consumption of herbal teas rich in antioxidants and polyphenols is associated with longevity. They are drunk daily, usually twice a day,” she says.

8. Dark Chocolate

Polyphenols, a specific type of nutrients found in dark chocolate, have been found to reduce markers of inflammation and are especially helpful in protecting blood vessels from damage as you age. Make sure to eat dark chocolate with a high cocoa content (70% or higher) in order to get the most anti-inflammatory benefits,” says Burgess, who loves to add dark chocolate to her day by eating a handful of dark chocolate-covered almonds or enjoying chocolate Dark avocado truffles as a healthy dessert.

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9. Legumes

"Legumes such as beans and lentils are a great addition to the diet because they are full of protein and saturated fiber." says registered dietitian Mackenzie Burgess.

“Legumes like beans and lentils are a great addition to the diet because they are full of satiating protein and fiber,” says registered dietitian Mackenzie Burgess.
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“Legumes like beans and lentils are a great addition to the diet because they are full of satiating protein and fiber. For example, one cup of boiled lentils has 18 grams of protein and 15 grams of fiber,” says Burgess. “They’re also loaded with a class of nutrients called flavonoids. Recent research has proven that these flavonoids help maintain long-term brain health,” she continues, recommending people add beans and legumes to quinoa salads, mix them with healthy dips or stir into beans. curry;

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