10 Best Foods for Living a Long Productive Life
1.Olive oil
Rich in monounsaturated fatty acids, olive oil counts as a better choice than regular vegetable oils. It is said to be particularly good for the heart. Just make sure you buy extra virgin oil of high quality, pressed from olives using the traditional cold method.
Extra virgin olive oil is fairly nutritious. Apart from its beneficial fatty acids, it contains modest amounts of vitamins E and K. But olive oil is also loaded with powerful antioxidants.
These antioxidants are biologically active and may reduce your risk of chronic diseases.They also fight inflammation and help protect your blood cholesterol from oxidation — two benefits that may lower your risk of heart disease
2. Avocado
Creamy, buttery avocados are packed with valuable substances aiding the heart and the brain function, which is the key to longevity. One avocado contains about 33% of the recommended daily intake of fat. And it is ‘good’ fat we talk about, easily digested and metabolized.
These days, the avocado has become an incredibly popular food among health-conscious individuals. It’s often referred to as a superfood, which is not surprising given its health properties!
Studies showed that avocados can:
- Reduce total cholesterol levels significantly.
- Reduce blood triglycerides by up to 20%.
- Lower LDL cholesterol by up to 22%.
- Increase HDL (the “good”) cholesterol by up to 11%.
One of the studies found that including avocado in a low-fat, vegetarian diet significantly improved the cholesterol profile.
3. Spices
More often than not, we have been discouraged from eating strongly flavoured dishes for the sake of our health. However, spices do have numerous benefits – provided you do not suffer from a particular condition making spicy food a no-no. Curcumin, for instance, has antibacterial properties and can treat colds without side effects of medications.
Benefits include improbved blood pressure, prevents and treats nausea, blood sugar comtrol & much more!
4.Nuts
And who does not like nuts? They can be eaten as a snack to stave off hunger or added to salads, deserts, and casseroles. Consume them regularly, and you will feel better in mind and body. Nuts help to lower the ‘bad’ cholesterol and maintain the normal metabolic process.
In general, nuts are good sources of fat, fiber and protein. Most of the fat in nuts is monounsaturated fat, as well as omega-6 and omega-3 polyunsaturated fat. However, they do contain some saturated fat. Nuts also pack a number of vitamins and minerals, including magnesium and vitamin E.
5. Garlic
And do not overlook garlic. Highly valued by other cultures for its wholesome properties, garlic is one of the key foods in the diet of longevities. Garlic boosts our immunity during the cold and ‘flu season. Combined with lemons, it helps to keep the arteries clean!
6. Kale
An invaluable source of nutrients, minerals and vitamins, Kale has always ranked high on the scale of health-giving vegs. Filling yet light, kale helps to fight off cancer, is good the lungs, and promotes heart cell growth.
Kale is high in fiber and water. Both of these help prevent constipation and promote regularity and a healthy digestive tract. It also contains B vitamins, and vitamin C, which promotes iron absorption. These are essential for the release of energy from food.
7. Grapes
The vine has been cultivated by human race for more than 6000 years. Full of vital phytochemicals and vitamins, grapes should be a staple on the diet of any modern person. They reduce the risk of chronic heart deceases and prevent clogged arteries. Grapes have a low insulin response rate, so they are deemed safe for diabetics, the red and dark grapes in particular.
The nutrients in grapes may help protect against cancer, eye problems, cardiovascular disease, and other health conditions. Resveratrol is a key nutrient in grapes that may offer health benefits. Grapes are a good source of fiber, potassium, and a range of vitamins and other minerals.
8. Berries
The antioxidant effect of berries is well-known. They boost our immunity to illness. They also help people age more gracefull, reason enough to include berries in the diet. One serving of wild berries should be sufficient to ward off the cognitive decline associated with advanced age.
Berries are some of the healthiest foods you can eat, as they’re low in calories but high in fiber, vitamin C, and antioxidants. Many berries have proven benefits for heart health. These include lowering blood pressure and cholesterol, while reducing oxidative stress.
9. Legumes
Legumes are typically low in fat, contain no cholesterol, and are high in folate, potassium, iron and magnesium. They also contain beneficial fats and soluble and insoluble fiber. A good source of protein, legumes can be a healthy substitute for meat, which has more fat and cholesterol.
10. Okra
Okra tastes a bit like squashes and green beans, which makes it one of the best vegs to boost your diet with. Low on cals, okra is a powerhouse of valuable substances, great for the bones, the colon, the brain. Rich in high fiber, okra aids digestion, helps to flush out toxins and maintain a healthy blood sugar level.
Okra is a nutritious food with many health benefits. It’s rich in magnesium, folate, fiber, antioxidants, and vitamin C, K1, and A. Okra may benefit pregnant women, heart health, and blood sugar control. It may even have anticancer properties.