• seomypassion12 posted an update 2 months, 1 week ago

    Healthy Food Your Key to Longevity

    Adopting a diet that’s rich in whole foods can massively impact longevity. This type of diet includes nutrient-dense plants, healthy fats and protein.

    Leafy greens are packed with anti-aging nutrients like folate, vitamin C and antioxidants, which have been linked to a lower risk of cancer, heart disease, diabetes and Alzheimer’s.
    Spinach

    This leafy green is loaded with vitamins and minerals that are crucial for health, reducing risk of disease and promoting longevity. It contains antioxidants like lutein and zeaxanthin, which reduce eye damage and help prevent macular degeneration as you age, as well as vitamin C, folate, vitamin K, calcium, potassium, magnesium, iron and a host of B vitamins.

    Spinach is also high in anti-inflammatory nutrients such as neoxanthin and violaxanthin, which help ease inflammatory conditions including migraines, asthma, arthritis and other joint issues. This green is also a natural anti-stress food, which helps in keeping the mind calm and stress free. It contains a good amount of iron, which plays an important role in boosting energy levels and carrying oxygen to all parts of the body, particularly during exercise.

    The vitamin A in spinach also protects against eye disease and keeps your skin healthy, as does the folic acid. It’s one of the most nutrient-dense foods around, offering lots of vitamins and minerals in a low-calorie package. It contains vitamin A, vitamin C, potassium, folate, calcium, iron, phosphorous and magnesium. Plus, it’s a good source of dietary fibre, which can aid digestion and balance blood sugar levels.

    Although kale gets most of the attention for its nutritional powerhouse status, spinach is a worthy rival and has several advantages over its more bitter cousin. It’s just as rich in vitamins A, C and K but is a little milder in flavour, and it’s a better source of iron. It’s also rich in plant compounds that improve health, such as lutein, kaempferol, nitrates and quercetin.

    These phytochemicals are thought to reduce oxidative stress, which can cause DNA damage, and positively influence gene expression in metabolism and inflammation. They’re also a great source of protein, which helps keep the muscles strong and bones dense. While meatless Mondays are an excellent idea, to optimise your diet for longevity, focus on building plant-based meals into your daily routine more than just once a week. Try mixing nut butter into your oatmeal, snacking on apple slices with nut butter or adding nuts to salads, stir fry dishes and grilled vegetables.
    Garlic

    A member of the lily family and close relative to leeks, onions and chives, garlic is considered a vegetable rather than an herb or spice. This bulb-shaped plant is packed with vital nutrients like flavonoids, oligosaccharides, amino acids and high amounts of health-promoting organosulfur compounds including allicin.

    One of the main reasons why eating garlic might help you live longer is because it contains a compound that kills countless microorganisms, including bacteria and viruses, including those that cause the common cold. In fact, one study found that people who consumed garlic supplements a few times per week were less likely to get sick and, if they did catch a cold, were able to recover faster than those who took a placebo.

    The anti-inflammatory properties of this superfood are also linked to improved heart health and a reduced risk of cancer. The allicin in garlic may help regulate blood pressure and lower cholesterol by preventing the buildup of plaque in your arteries. This food is also a rich source of prebiotics, which feed your gut’s healthy bacteria. A 2021 study found that those who ate high amounts of garlic – two to three cloves per day – had more diverse and healthier gut microbiomes than those who didn’t eat this tasty veggie regularly.

    Garlic may also support weight loss by helping the body burn fat more effectively. This may be due to its ability to increase the activity of certain enzymes. It’s also a great source of vitamin C, which can boost immunity and support healing.

    Eating garlic a few times a week can reduce your risk of diabetes. Studies have shown that its active organosulfur compounds improve glucose regulation in the blood and reduce oxidative stress. In particular, garlic may help protect against insulin resistance a key factor in diabetes development.

    Garlic is very easy to add to your diet and is available in a variety of forms, from whole cloves to smooth pastes, powders and liquid extracts. It can be used in savory dishes and salad dressings. Just make sure you aren’t allergic to it as it can trigger gastrointestinal symptoms and bad breath, or because it may interfere with the absorption of some medications. うなぎ 岐阜
    Hemp Seeds

    Hemp seeds, also called hemp hearts, are the seeds of the cannabis sativa plant. Unlike the marijuana plant, which contains psychoactive compounds, the hemp plant has no THC (tetrahydrocannabinol) and offers a wide range of healthy nutrients to keep you young and energetic. These seeds, which are high in protein and essential fatty acids, help promote heart health, digestive health and hair, skin and nail health. You can sprinkle them on salads or add them to smoothies for a healthy boost. Hemp seeds are a great source of polyunsaturated and omega-3 fatty acids. The oil from hemp seeds has an optimal 3:1 ratio of omega-3 to omega-6 fatty acids. This ratio is important to support both heart and cognitive health. Hemp seeds are also a source of amino acids. These essential proteins are important to maintain muscle mass and help prevent aging by building lean muscle.

    Another healthy nutrient found in hemp seeds is zinc. This mineral supports bone health and is also an important part of the immune system. It may help reduce the risk of cancer, especially prostate and breast cancer. Zinc is also an antioxidant that can protect your cells against damage from free radicals.

    A study found that a high intake of magnesium may reduce the risk of heart disease and high blood pressure. It may also improve symptoms of gout and improve blood circulation. Magnesium is found in many foods, including bananas, beans, broccoli, nuts and avocados.

    Garlic is another powerhouse vegetable that can offer an array of health benefits. It works to strengthen your heart and blood vessels and can help prevent diabetes and cardiovascular disease – all important factors for longevity. Garlic contains sulfur-containing compounds that act as an antioxidant, which can help prevent oxidation of fats and lower cholesterol levels. Garlic also offers a variety of other important vitamins and minerals, including vitamin C, potassium and folate.

    Hemp seed protein is a vegan-friendly option that can provide the essential amino acids needed by your body to stay healthy. It is also a high-fiber food, which promotes healthy digestion and helps curb excess hunger. Adding hemp seeds and other high-fiber foods to your diet can also aid in weight loss by helping you feel full longer and reducing sugar cravings.
    Plums & Prunes

    Plums and prunes are a delicious, nutritious addition to any diet. They are rich in antioxidants, vitamins and minerals that help to maintain a healthy weight and reduce the risk of heart disease and other chronic diseases. Plums and prunes are also an excellent source of fiber, which can aid in digestive health and promote feelings of fullness. Both plums and prunes are also a good source of vitamin C.

    Plum extract has been shown to inhibit the growth of certain types of cancer cells in laboratory tests. The phenolic compounds found in plums are thought to work together with other nutrients, such as vitamin E, to protect against some types of cancer, including colon and breast cancers.

    Dried plums, more commonly known as prunes, have long been associated with achieving regularity in bowel movements and preventing constipation. They are a very good source of fiber, which helps to promote digestive health and is essential for maintaining a healthy weight and lowering the risk of high blood cholesterol and diabetes. Prunes are also rich in potassium, which can be helpful in promoting cardiovascular health and normalizing blood pressure.

    Both plums and prunes are a good source of vitamin A, which can help to improve vision and prevent cataracts. They are also an excellent source of vitamin K, which can support the normal development and function of your bones. Eating foods rich in vitamin K, such as dark leafy greens, arugula, Swiss chard and spinach, can help reduce your risk of osteoporosis later in life.

    In addition to being a great source of vitamin A and potassium, both plums and prunes are also incredibly rich in carotenoid antioxidants. Diets that are rich in carotenoid-rich foods, such as those found in arugula, spinach, Swiss chard and kale, have been linked to lower rates of heart disease and cognitive decline.

    Both plums and prunes are incredibly versatile and can be used in many recipes. Add them to salads and sandwiches, use them to make a sauce for chicken or fish, or simply enjoy them on their own. They are also an easy addition to a smoothie or bowl of oatmeal. Try adding a handful of toasted walnuts or pecans to your fruit for an added nutritional punch.