Eat Better, Live Longer? Small Food Changes Make a Difference

To stay young for as long as possible you need to eat foods rich in nutrients and do physical activity, regularly. Fruit, vegetables and cold pressed olive oil are just a few of those foods that help you live longer.

Change the way you eat

Include in your daily diet fruits and vegetables colored in red, yellow, orange, green, purple, and blue and provide the body with a large amount of vitamins, minerals and essential fatty acids. Without these, imbalances may occur.

Consuming as many citrus fruits, all kinds of peppers, vegetables, fruits, and fruits such as blueberries and grapes, in order for you to prevent premature aging.

Healthy food

A healthy diet should include a large amount of fiber that is found in whole grains, such as beans, oats, peas, carrots, apples, and citrus. They regulate the blood pressure, reduce the “bad” cholesterol level in the blood, ease the intestinal transit, and prevent constipation.

In addition to fibers, beans and peas also contain essential carbohydrates. They balance the level of glucose in the body, being recommended to people with diabetes.

Also, include sunflower seeds, linseed, pumpkin, sesame, chia. Scientific studies have shown that if you eat fiber and seeds, you are better off from the risk of death by over 20% because they protect you from heart disease, diabetes, obesity, and cancer.

Fish contains essential fatty acids. The inhabitants of Okinawa, a small island in the Japanese archipelago, are considered to be the longevity in the world. Among them, there are the most centenarians, because in their diet there are high quality foods such as fish and seafood, which contain substances which are essential for health.

Fish is a source of Omega 3 fatty acid which is important for the development of the nervous system of the brain.

When eating fish and seafood, make sure that they are as little heat-treated or cooked as healthily as possible, for example on a steam bath or on a grill.

It is recommended to consume fish at least twice a week to keep the brain healthy and avoid the aging of the brain. You can choose salmon and tuna because they are rich in Omega 3.

Fruits and vegetables, the elixirs of youth. Antioxidants that are found in fruits and vegetables protect the body from disease and act as a shield against aging. Phytochemicals, the substances that give their color, are antioxidants that play an important role in maintaining the body's health.

Anthocyanins and proanthocyanidins found in cranberries and eggplants help the brain function normally.

Resveratrol, the antioxidant found in grapes, postpones cellular aging and is an effective cardiac protector. Some studies recommend having a glass of red wine daily to take advantage of the resveratrol properties.

Cold-pressed grape seed oil contains procyanidine, an anti-aging compound ten times stronger than vitamin E and C.

Red-colored vegetables and fruits, such as tomatoes and peppers, contain lycopene, a substance that helps prevent breast and prostate cancer.

Orange vegetables are rich in beta-carotene, a photochemical that protects the health of the eyes, bones, and the immune system. Verbs detoxify the body and are rich in iron and vitamin C.

The olive oil protects memory. A key element in healthy eating is the olive oil. It can only be consumed if it is cold pressed.

Essential fatty acids in the oil help the brain function normally and inhibit the development of carcinogenic cells.

Researchers who studied the olive oil composition claim that it lowers the ‘bad' cholesterol and cleanses the blood vessels from fat deposits, protecting the heart.

Also, olive oil acts as an anti-inflammatory, due to the compound called oleacantall, a kind of natural ibuprofen.

Conclusions

Generally, the diet should be combined with foods of all colors. For example, vegetables and fruits colored in red, yellow and orange have beta-carotene and green ones have Vitamin C.

Violet and blue foods contain a lot of antioxidants such as pomegranate and grapes. Resveratrol in grapes increases the life span.

It is important to consume as much as possible raw, living food, such as vegetables and fruits. Also, the cold pressed oils are too on the list of longevity-enhancing foods.

Moreover, broccoli, cauliflower, cabbage and Brussels sprouts are very good when it comes to long life.