20 foods for health and longevity

(Extraído de The times of India)

By Renita Tisha Pinto

Good health is associated with what you eat and how you eat it. The same is true for longevity.

If you eat unhealthy food, it will have a deteriorating effect on your body and health, which in turn will certainly affect your lifespan. Dr. K.M. Sunesara says that you can enjoy robust energy and good health even when you reach old age. Today, Priya Kathpal - Nutritionist, Mumbai shares a list of best foods for overall health and longevity. Follow these foods and live better for longer...

Food for health and longevity # 1: Salmon

Salmon is a very good source of omega-3 fatty acids and vitamin D. Omega-3 fatty acids helps to prevent inflammation in your body and help keep your heart healthy. A healthy heart means a healthy individual. Priya says - it is beneficial if you have salmon with the bones, as it can be a good source of calcium, which can keep your bones in good health. Eat salmon at least 2-3 times a week, if you want to live a healthy life.

Food for health and longevity # 2: Almonds

Almonds are rich in essential minerals like potassium, folic acid, protein, monounsaturated fat and vitamin E. Vitamin E is an antioxidant and monounsaturated fat is an anti-inflammatory. Hence, eating at least a handful of almonds every day will significantly reduce your risk of various heart ailments and help you live longer.

Food for health and longevity # 3: Water

Your body is made up of water, thus to maintain good health, nourishing your body with adequate water is essential. Sufficient intake of water will help to keep you hydrated. A hydrated person is also a robust, energized person. Hence, make it mandatory to drink at least 10-12 glasses of water daily.

Food for health and longevity # 4: Black raspberries

If you want to eat healthy, then start eating these tiny, sweet berries as a snack every day. These berries are not only tasty and sweet but also loaded with super powers to fight against various diseases. Their richness in phytonutrients helps to keep dangerous diseases like cancer and other heart problems at bay. Start eating these yummy berries as a snack or as a dessert or morning breakfast, by mixing them with yogurt or cereals.

Food for health and longevity # 5: Olive oil

This oil is your gateway to good health and longevity. Loaded with health benefiting factors like monounsaturated fats and other beneficial compounds, olive oil is also devoid of trans fats and other saturated fats. Priya says - prefer extra virgin oil for maximum benefits, as it helps in increasing the good cholesterol and also possesses anti-inflammatory properties.

Food for health and longevity # 6: Broccoli

Broccoli is loaded with numerous healthy substances. It is rich in vitamin C, beta-carotene, calcium and iron. It also possesses antioxidants like sulforaphane, which helps to protect healthy cells from damage. Priya adds - to get maximum benefits from this vegetable, it should be eaten raw.

Food for health and longevity # 7: Eggs

To maintain the health of the muscle, muscles tissues and immune system, sufficient amount of protein is necessary. Eggs are one of the best sources to help us maintain good health especially of the immune system. Eggs are loaded with amino acids, which are the building blocks of protein. Hence, to keep your body going to complete your daily tasks, sufficient level of protein is needed. Priya says - eggs are also rich in cholesterol, especially the yellow part, so if you have an issue with regards to cholesterol then it is recommended that you speak to your doctor.

Food for health and longevity # 8: Pineapple

If you want to live a healthy lifestyle then include this fruit in your diet. Pineapples are juicy and delicious, and also very healthy and nourishing. It is packed with several essential vitamins and minerals, which help in speedy recovery, promote good joint health and reduce the risk of asthma and asthma inflammation.

Food for health and longevity # 9: Strawberries

These red, juicy fruits are also one of the healthiest foods. Their richness in antioxidants and other essential nutrients help in increasing your lifespan by decreasing your risk to various heart diseases, inflammatory ailments, and also manage your weight. So for a healthy heart and a healthy you, start eating this yummy fruit daily.

Food for health and longevity # 10: Beans

All types of beans are great for health. Consumption of beans helps in fulfilling your daily allowance of calories, fiber and protein. This is a good protein alternative for all the vegetarians. Due to their richness in soluble fiber, it helps in lowering cholesterol. Beans also promote the growth of healthy bacteria in your intestine, which further helps in swift functioning of your digestive system.

Food for health and longevity # 11: Avocados

Avocados are one of the healthiest foods available on the planet. Avocados possess almost 25 essential nutrients, which are needed to maintain good health. The fat present in avocado is mostly monounsaturated, which helps to lower bad cholesterol and boosts good cholesterol. Besides its richness in antioxidants also helps in preventing cell damage, due to the presence of folate which helps in repairing DNA in cells. Daily consumption of avocados helps in preventing cancer, protects breast health, and promotes a healthy heart.

Food for health and longevity # 12: Blueberries

Blueberries possess maximum number of anti-oxidants, vitamin C, vitamin K and loads of other macronutrients. Presence of these essential nutrients helps in boosting your immune system by raising the hemoglobin and oxygen concentration in your body. The presence of Anthocyanin - anti-oxidant helps in neutralizing the damages causing radicals and thus prevents ageing and combats various diseases.

Food for health and longevity # 13: Whole grains

Whole grains possess many anti-ageing properties like vitamin E, fiber and other wealthy antioxidants. Consume whole grains daily in the form of millet, oatmeal or pasta. Priya says - eating oats in the morning for breakfast, is the best tip to live a healthy long life. Whole grains help in preventing high cholesterol, regulate blood sugar and prevent diabetes.

Food for health and longevity # 14: Dark chocolate

Yes! Chocolate is good for you and it also helps in increasing your lifespan by promoting good health. As it is made from cacoa beans, it is a power house of various antioxidants. Their richness in antioxidants like flavonoids does good to your heart by reducing inflammation and preventing blood clots. As it has a low glycemic level, it also helps to manage your blood sugar level.

Food for health and longevity # 15: Sardines

This fish is the powerhouse of various vital nutrients like protein and omega-3 and omega-6 fatty acids. Besides its richness in amino acids, it is also loaded with calcium, magnesium and zinc which helps to promote good mental and bone health and thus prevents Alzheimer's and osteoporosis.

Food for health and longevity # 16: Spinach

Dark green leafy vegetables like spinach are populated with various essential nutrients and plus they are low in calories. Fresh spinach is high in antioxidants like flavonoid, which helps in preventing various types of cancer like ovarian cancer and prostate cancer. Daily consumption of spinach also improves the health of your heart, brain and prevents fast-ageing.

Food for health and longevity # 17: Flax seeds

These tiny, mighty seeds are one of the most nutritive foods available. They are loaded with magnesium, manganese, potassium, essential fatty acids and fiber. Presence of phytochemicals helps in fighting against diabetes. Besides, it also helps to combat high cholesterol, cancer, constipation and heart disease.

Food for health and longevity # 18: Yoghurt

Yoghurt is a balanced food. It contains a little bit of everything like carb and protein. Yoghurt helps in fueling your brain and also aids your digestion as it has probiotic properties. Priya says - include plain yogurt daily in your diet.

Food for health and longevity # 19: Beetroot

This dark red vegetable is loaded with various health promoting factors. It is loaded with potassium, magnesium, iron, vitamin A, folic acid, carbohydrates, proteins and powerful antioxidants. Daily consumption of beetroot helps in improving stamina, blood flow, lowers blood pressure, lowers cholesterol and stabilizes blood sugar.

Food for health and longevity # 20: Prunes

Their richness in various antioxidants helps in fighting against various diseases and prevents ageing. They are also loaded with fiber which helps in efficient bowel movement. Eat prunes as an evening snack for a healthy life.