Top 10 Foods To Help You Live Longer*

Monday, 3 September 2018, By Alex Allegrini and Ben Kayser

Top 10 foods to help you live longer

Cruciferous Vegetables

  • A vegetable with the ability to modify human hormones, activate the body's natural detoxification system, and inhibit the growth of cancerous cells. Cruciferous vegetables should be chewed thoroughly or eaten shredded, chopped, juiced or blended in order to release their potent anti-cancer properties.
  • They are the most nutrient-dense of all the foods. Eat a variety in both raw and cooked form daily. Try broccoli, cauliflower, Brussels sprouts, kale, or cabbage!

 Salad Greens

  • These will reduce risk of heart attack, stroke, diabetes, and several cancers. Leafy greens are also rich in the essential B-vitamin folate, plus lutein and carotenoids that protect the eyes from light damage. Try kale, collard greens, mustard greens, spinach, or lettuce.

Nuts

  • A high-nutrient source of healthy fats, plant protein, fibre, antioxidants, phytosterols, and minerals, nuts are a low-glycemic food that also helps to reduce the glycemic load of an entire meal, making them an important component for an anti-diabetes diet.

Seeds

  • The nutritional profile of seeds is very similar to nuts in that they provide healthy fats, minerals, and antioxidants, but seeds have more protein and are abundant in trace minerals. Flax, chia, and hemp seeds are rich in omega-3 fats.
  • Flax, chia, and sesame seeds are also rich lignans, breast cancer-fighting phytoestrogens. Sesame seeds are rich in calcium and vitamin E, and pumpkin seeds are especially rich in zinc.

Berries

  • These are antioxidant-rich fruits.
  • Studies in which participants ate blueberries or strawberries daily for several weeks reported improvements in blood pressure, signs of oxidative stress and total and LDL cholesterol.

Pomegranate

  • Pomegranate phytochemicals have a variety of anti-cancer, cardio protective and brain-healthy actions. Most notably - a study of patients with severe carotid artery blockages who drank one ounce of pomegranate juice daily for one year found a 30 percent reduction in atherosclerotic plaque; in the control group, atherosclerotic plaque increased by 9 percent.

Beans

  • Daily consumption of beans and other legumes help to stabilize blood sugar, reduce your appetite, and protect against colon cancer
  • They are an anti-diabetes and weight-loss food because they are digested slowly, which blunts the rise in blood glucose after a meal and helps to prevent food cravings by promoting satiety. They also contain lots of soluble fibre which helps to lower cholesterol
  • Red beans, black beans, chickpeas, lentils, split peas

Mushrooms

  • Mushrooms have quite an array of beneficial properties: Studies on different types of mushrooms have found anti-inflammatory effects, enhanced immune cell activity, prevention of DNA damage, slowed cancer cell growth.
  • They should always be cooked; raw mushrooms contain a potentially carcinogenic substance called agaritine that is significantly reduced by cooking

Onion and Garlic

  • anti-diabetic and anti-cancer effects. Increased consumption of allium vegetables is associated with a lower risk of gastric and prostate cancers.
  • compounds are released when they are chopped, crushed, or chewed. Onions also contain high concentrations of health-promoting flavonoid antioxidants, which have anti-inflammatory effects that may contribute to cancer prevention

Tomatoes

  • Tomatoes have lycopene, vitamins C and E, beta-carotene, and flavanol antioxidants, to name but a few. Lycopene, in particular, protects against prostate cancer, UV skin damage, and​ cardiovascular disease
  • Lycopene is more absorbable when tomatoes are cooked

 

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