Longevity isn't just about delaying death — it’s about enjoying extended years of health and vitality. Eating a healthy diet is one of the lifestyle choices we can make to slow down the aging process and delay the onset of age-related chronic illnesses.
Consuming foods which are super healthy, delicious, nutritious and can also make you live till a ripe old age. Choosing the right foods for longevity doesn't have to be difficult. A list of easily available 20 super foods that promises you a long life.
1. Apples:
Apples are an excellent source of antioxidants, which in-turn combat free radicals and the damaging substances generated in the body. Adult females who regularly eat apples have 13% to 22% lower risk of developing heart disease.
2. Almonds:
We love almonds for their vitamin E and healthy fats content. Almonds are rich in nutrients including iron, calcium, vitamin E, fiber, riboflavin, and magnesium. Almonds as a food can help maintain healthy cholesterol levels.
3. Oatmeal:
Oatmeal is a meal made from rolled or ground oats and whether slowly cooked and creamy or blended with fresh fruit in a smoothie, oats provide your body with many benefits, like fiber.
4. Broccoli:
Broccoli is rich in fiber, folate, potassium, calcium and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and cancer. Broccoli also contains beta-carotene which is an antioxidant as well as vitamin C.
5. Lemons:
Just one lemon has more than 100 percent of your daily intake of vitamin C which can help increase "good" HDL cholesterol levels and strengthen bones. Citrus flavonoid's found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.
6. Dark Chocolate:
Yes, you can treat yourself. Unlike milk or white chocolate, dark chocolate contains 70 per cent cocoa and is packed with flavonoid's. But don’t overdo it — a small square is all you need.
7. Garlic:
There are many reasons to enjoy this potent member of the onion family including its sulphur compounds that boost the immune system and prevents cancer. It’s also good for the heart because it prevents the formation of dangerous clots and also lowers cholesterol.
8. Avocados:
Many people avoid avocados because of its high fat content. Approximately 75% of the calories in an avocado come from fat; mostly mono saturated fat and it very good for health.
9. Green Tea:
Served hot or cold, this popular beverage contains catechins which fights inflammation and improves blood vessel functioning. Try drinking it hot (with lemon and honey), or iced with a shot of your favorite fruit juice.
10. Soybeans:
Unlike any other legumes, Soybeans are rich in nutrients but they’re also a “complete protein” — meaning they offer all the essential amino acids. They also offer isoflavones, which reduce the risk of breast and prostate cancer.
11. Coffee:
Coffee has several surprising health benefits. In addition to potentially lowering the risk of diabetes, drinking coffee may reduce the risk of age-related mental decline.
12. Blueberries and other Antioxidant-Rich Fruits:
Foods especially high in antioxidants like blueberries, grape juice and walnuts helps protect from the brain and prevent memory loss and even dementia.
13. Artichoke:
These small greenish-yellow veggies are filled with fiber and a diet sufficient in fiber helps to promote healthy weight, lower cholesterol levels and better digestive health.
14. Beans:
Beans are good for your heart because of its high fiber content. Their fibrous quality also makes them protect the body against certain cancers and it is a top-rated food for managing diabetes as well.
15. Bell Peppers:
Bell peppers are loaded with vitamin C. But unlike many other sources of the nutrient, bell peppers are relatively low in sugar but high in fiber content.
16. Brown Rice:
Fiber-packed and nutrient compressed brown rice fills you up while being relatively low in calories. It specifically helps to lower blood pressure.
17. Flax Seeds:
Flax seeds are high in fiber and lowers the risk of heart disease and possibly cancer. Plentiful amount of fiber in flax seed makes you feel full faster and keeps blood sugar stable.
18. Lentils:
Lentils have enough high quality protein which can act as a substitute for meat in your diet. Lentils provide valuable vitamins and minerals that helps in lowering bad cholesterol.
19. Red Wine:
Red Wine prevents the formation of blood clots (one glass a day for women and two for men -- anything beyond that can cause health problems). Along with red wine, alcohol consumption in moderation has been found to boost the good cholesterol level.
20. Mushroom:
Mushrooms have proved to lower cholesterol and improve the immune response. It has been found to have powerful anti-cancer properties.
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