04/09/2023 | 12:49 p.m.
Long life: Although there are many factors such as environment, family history and age that affect lifespan, several studies also support diet.
We all know that fruits and vegetables contain compounds that reduce the risk of heart disease and stroke, certain cancers, chronic respiratory diseases, diabetes and obesity. This is one of the reasons why health experts are constantly trying to encourage people to eat more.
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But fruits and vegetables aren’t the only foods you need for your health and longevity.
Legumes are excellent sources of fiber and plant-based protein that keep your blood sugar stable and increase satiety. They also contribute to the proper functioning of the intestine and the regulation of immune function. It’s a good idea to include at least five servings of legumes in your diet each week.
Although eggs are high in cholesterol, research shows that they do not affect total blood cholesterol in the same way as saturated fats. In fact, a meta-analysis published in the Journal of the American College of Nutrition found that people with high egg consumption (around seven per week) had a 12% lower risk of stroke than those with low egg consumption. low egg consumption (less than two per week). week).
Leafy green vegetables, such as spinach, are rich in folate which plays an important role in cell growth and the formation of red blood cells. They also contain antioxidants that protect against DNA degradation or cell damage.
Extra virgin olive oil helps reduce inflammation, blood pressure and improve insulin sensitivity. Consumption of olive oil also reduces the risk of cardiovascular disease, which is the leading cause of death in the United States.
Hundreds of studies support that eating fatty fish provides multiple benefits for brain health because they contain omega-3 fatty acids and DHA (docosahexaenoic acid).
Onions and garlic
Onion and garlic offer much more than flavored foods. A study published in the American Journal of Clinical Nutrition shows that a diet rich in onions and garlic can help reduce disease.
Good news: you don’t have to give up your coffee habit. Drinking a cup is really good for your health. In fact, numerous studies have linked coffee consumption to a reduced risk of cancer, cardiovascular disease, dementia, liver disease, and even diabetes.
Tea of all kinds – green, black, white – is known for its health benefits, thanks to its antioxidant and anti-inflammatory compounds. Black tea consumption has been linked to improved bone density in older women, and green tea has been shown to reduce the risk of breast and other cancers.
Chia seeds may be tiny, but their benefits are enormous. They are rich in omega-3 fatty acids which contribute to good brain health and improve skin health.
Avocados are rich in vitamins and minerals, including vitamins C, K, B, E, and A, as well as fiber and healthy fats. It is also rich in potassium – even more than a banana. Potassium helps lower blood pressure by balancing the negative effects of salt in the diet.
Oats have been linked to lower blood sugar and cholesterol levels. A bowl of oatmeal every day is a great way to improve health and well-being.
Mushrooms are an excellent source of nutrients, including vitamin D, which helps maintain healthy bones. Whether you eat them raw or cooked, you get valuable health nutrients.
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