10 Popular Foods for a Longer and Healthier Life

What do you believe is the secret to a long and happy life? Perhaps some magic anti-aging capsule or catholicon? Well, it turns out that the secret to living longer isn't a secret at all. Studies show that for living a long and healthy life, you should have a healthy lifestyle that includes active social life, exercise, maintaining a healthy weight, no smoking, and most importantly, eating right.

The food you put on your plate could make a big difference. In this post, I'll discuss  with you the 10 most popular foods that help you live longer by staving off chronic, life- threatening ailments.    

1. Nuts:

Nuts are one of the most nutritionally  compact foods on the earth; they're a great source of healthy fats, proteins, and natural oils. They're also rich in other nutrients, including antioxidants, fiber, vitamins, and minerals. A study on the link between nut consumption and health found that people who regularly eat nuts are significantly less likely to die from any cause or diseases like cancer, diabetes, and heart  disease.     

Moreover, study participants who ate nuts in place of other high- calorie snacks gained a significantly lower threat of developing type 2 diabetes. But be aware to choose the ones without any added salt, as high salt input increases the blood pressure and isn't good for the heart.

2. Cruciferous Vegetables:

For numerous people, the word" vegetable" is synonymous with "boring and tasteless." Who would like to eat bitter and pungent leaves every day?  Truly some people! This is exactly why we so  frequently overlook vegetables in our day-to-day diet. However, some real gems among them are extremely  beneficent for our health. Cruciferous vegetables, including broccoli, cauliflower, cabbage, kale and brussels sprouts are some of the utmost nutrient-rich foods on the earth.

A study published in the journal Frontiers in Pharmacology shows that consuming cruciferous vegetables lengthens a person's lifespan by lowering the threat of chronic diseases. They're an excellent source of vitamins, minerals, and other healthy  mixtures and reduce the threat of certain cancers, heart ailments, and other conditions.    

3. Whole Grains:

Whole grains, like oats, brown rice, and whole wheat, are a type of carbohydrate that has added vitamins, minerals and fiber than refined grains. Whole grains are also rich in antioxidants and other composites that have  numerous health benefits. In fact, a study published in the journal, Advances in Nutrition found that people who eat more whole grains tend to have a lower threat of dying from any cause.   

Another study found that eating three or some extra servings of whole grains each day was linked to a reduced threat of dying from cancer or heart disease. The good news is that eating whole grains rather than refined ones is easy as it just requires some simple tweaks to your diet. Rather than buying white bread, pasta, and other such things, go for the whole grain options.

4. Olive Oil:

While it's a popular view that all fats are bad for you, olive oil is one of the most  beneficial fats you can eat. It contains heart-healthy monounsaturated fats, vitamins, minerals, and antioxidants.

According to a study published in the journal, Advances in Experimental Medicine and Biology, antioxidants in olive oil reduce the  threat of Alzheimer's by neutralizing the free radicals and averting damage and inflammation. They also have a beneficial effect on Concentration and memory poverty and reversed age- related decline in mental condition. And not only cognitive health, but it also reduces the threat of cancer, one of the leading causes of death these days.

5. Dark Chocolate:

So you love chocolates, but you are concerned that eating it might be bad for you. After all, numerous people believe that chocolate is a not so good treat because it contains so much fat. However, new studies indicate that dark chocolate offers some significant health benefits. It's full of  illness- fighting antioxidants that reduce blood pressure, lower the  threat of heart  complaints, help better brain function and  relieve stress.

A study published in the journal, Aging shows that consumption of dark chocolate decreases the threat of untimely death. But remember, not all of its variations have the same benefits. In fact, eating the wrong type of chocolate can actually be harmful to your health. Avoid the ones containing a high  quantity of added sugar, trans fat, artificial flavor, and  lower than 70% cocoa.

6. Berries:

Blueberries, strawberries, and other berries are a fabulous addition to anyone's diet. These little fruits have plenty of health benefits. They contain high degrees of vitamins, minerals, fiber as well as antioxidants, which support the body against diseases.

A study published in the journal, Annals of Neurology shows that consumption of blueberries and strawberries is linked with slower cognitive decline as they're full of antioxidative and anti-inflammatory  composites which help prevent DNA damage and inflammation.

7. Salmon:

People generally believe that eating healthy is boring, uninteresting, and tasteless.  Though, that is not the case with eating salmon. Indeed though it's an oily fish, studies have shown that eating it two times per week can reduce your danger of death from any cause by 9% and increase your lifespan by nearly two years on an average. Research analysts claim that this is because salmon is high in omega- 3 fatty acids, vitamin D, selenium, potassium, and riboflavin.

Furthermore, it also contains lots of protein which will keep you feeling fuller for longer. For maximum benefits, try baking, boiling, or poaching your fish  rather than deep- frying, and use natural herbs and spices to enhance the flavor and nutrients.

8. Legumes:

Delicious and affordable, legumes are an excellent source of protein, fiber, vitamins, minerals, and phytonutrients. As they're rich in protein and fiber, they digest slowly, preventing the spike in blood sugar levels and reducing the threat of diabetes. The soluble fiber in legumes lowers cholesterol and reduces the threat of colon cancer.

A study published in the Asia Pacific Journal of Clinical Nutrition, shows that consumption of legumes is associated with a reduction in mortality from all causes. The Dietary Guidelines for Americans, recommend adding 3 cups of legumes per week to a vegetarian diet. You can add them to soup, stews, and salads or make dips or spread from them.

9. Chia seeds:

Chia seeds are very small in size and  powerful, and eating them regularly has  numerous health benefits. They're brimming with healthy nutrients like omega- 3 fatty acids, fiber, and antioxidants. Omega- 3s have been shown to reduce inflammation and help reduce the threat of heart  complaint, metabolic pattern, and other chronic diseases.

Antioxidants fight free radicals in the body that  bring about cell damage, accelerate aging, and increase the  threat for  varied  ailments. Fiber helps you feel fuller for longer and helps lower your cholesterol and blood sugar levels. Thinking about how to add them to your diet? Blend them in your smoothie or sprinkle over a bowl of cereal or use them while baking. They will add a nice crunch and great nutritious value to your food.

10. Turmeric:

Did you know that in India, where the  frequency of yellow-orange spices like turmeric and ginger is high, there are the fewest rates of cancer and Alzheimer's disease? That is because these spices are loaded with anti-inflammatory and antioxidative composites. 

In fact, study shows that curcumin, the active  component in turmeric, reduces the threat of chronic diseases. Eating foods rich in antioxidants  guard your body from free radicals (unstable molecules produced during normal cell functioning) by negating them.

So by guarding you against free radical damage, these foods can help avert or delay cellular changes that lead to cancer or other Chronic ailments. No doubt, aging is inevitable, but you can slow down pathological aging by taking care of your health and adding these nutritional foods to your day-to-day diet. In addition to healthy eating, some other factors like quitting smoking, an active lifestyle, and meditation also upgrade the quality and amount of your life. So are you ready to add these foods to your daily diet? It's time to slow down the signs of aging and enjoy a healthier, beautiful life even at old age.

10 Best Anti-Aging Foods To Boost Your Gut Health After 50

Top 10 best anti-aging foods you should eat every day. Pack your body with vibrant food loaded with antioxidants, healthy fats, water and essential nutrients and watch it reflect on your largest body organ your skin. The anti-aging industry is filled with products creams and supplements that market towards wrinkle-free collagen boosting youthful skin but did you know that when it comes to fighting the clock  what we put into our bodies is lot more critical. There are a variety of anti-aging foods that nature has provided us.

In this blog post, I will share with you the top 10 best anti-aging foods you should eat every day from Blueberries, Spinach, Nuts and more.

Number One Extra Virgin Olive Oil:

Studies have shown that extra virgin Olive Oil is one of the healthiest oils in the world. It contains healthy fats and antioxidants. This powerful combination can help to reduce inflammation and oxidative damage caused by an imbalance of free radicals in the body. Monounsaturated fats make up about 72% of Olive Oil. The journal of clinical and aesthetic dermatology showed that these healthy fats contain strong anti-inflammatory effects that may help reduce skin aging. Extra virgin Olive Oil is rich in  antioxidants like tocopherols and  beta-carotene as well as phenolic compounds.

People who consume a diet rich in  monounsaturated fats from Olive Oil have  a lower risk of severe skin aging. The ideal choice is cold pressed extra virgin Olive Oil due to its higher antioxidant content. Add a splash to any salad or dip of your choice. The anti-aging benefits of Olive Oil don't end with healthy skin but it can ward off cognitive decline making it an essential part of your daily diet.

Number Two Blueberries:

Blueberries are full of Vitamins A and C  and an age-defying antioxidant called  anthocyanin giving them their deep beautiful blue color. These powerful antioxidants may help the skin from damage due to the sun stress and pollution by moderating the inflammatory response.  Moreover, according to a study published  in june 2013 Blueberries also contain compounds that prevent collagen loss.

Blueberries are sweet with low sugar content so they do not have any adverse effects on blood sugar levels thanks to their high content of bioactive compounds. Eat a handful of Blueberries daily. You can use this delicious versatile fruit in numerous ways like toppings for oatmeal or waffles or mixed into smoothies or yogurt.

Number Three Spinach:

Spinach is a super hydrating food rich in antioxidants that help oxygenate and replenish the entire body. But that is not all this versatile leafy green is high in Vitamin C which enhances collagen production to keep skin firm and smooth. And Vitamin A promotes strong shiny hair. Furthermore, Spinach also contains Vitamin K which is known for reducing inflammation in cells.

Spinach is also rich in Vitamin E, magnesium, plant-based heme, iron and  lutein. The latter two are Spinach's main  active ingredients for anti-aging. These are commonly used in the beauty industry in age reversal products and you can find plenty of them in nature's velvety green. You can toss handfuls of Spinach into  smoothies, salads or even saute.

Number Four Broccoli:

This powerhouse is an anti-inflammatory, anti-aging loaded with many beneficial nutrients. It includes Vitamin C and K, fiber, lutein, folate, calcium and a variety of antioxidants. The key ingredient is lutein, a carotenoid that works like beta carotene. Lutein aids in keeping your skin protected from oxidative damage.

As we age, we reduce collagen production as a result the skin begins to wrinkle and sag. And guess what, Vitamin C abundantly present in Broccoli is perfect for collagen synthesis. Broccoli is excellent for a quick snack eaten raw or you could even gently steam or roast it for a few minutes for extra health benefits.

Number Five Papaya:

Papaya is a delicious superfood packed with numerous antioxidants, minerals and  vitamins. During a study conducted in September 2012, these compounds have shown to help improve skin elasticity and minimize the appearance of fine lines and wrinkles. The wide range of nutrients includes magnesium, potassium, phosphorus, calcium, Vitamin B complexes Vitamins A, E, C and K.

Furthermore, antioxidants play a role in fighting free radical damage and delay signs of aging. Papaya consists of an  enzyme called papayan which is also present in many exfoliating products. Papain provides additional anti-aging  benefits by working among nature's top anti-inflammatory agents. Consuming papaya regularly may help your body shed dead skin cells leaving you with glowing vibrant skin.

Number Six Avocado:

Avocados are packed with inflammation fighting fatty acids that promote smooth supple skin making them a great all-around age rewinder. The food science nutrition journal concluded that avocados also contain various essential nutrients that may prevent the adverse effects of aging. This versatile fruit is an excellent source of potassium, Vitamin B complexes, Vitamin A, C, E and K. The Vitamin A content plays a part in skin turnover, shedding dead skin cells and leaving glowing gorgeous skin.

Moreover, the carotenoid content also assists to some extent in blocking toxins and damage from sun rays. This characteristic also has cancer protective effects on the skin and improves skin elasticity. There are about 30 different ways to incorporate Avocados into your daily diet. The possibilities are endless.

Number Seven  Sweet Potatoes:

Sweet Potatoes are packed with antioxidants particularly beta carotene. This compound contributes to the orange color of the superfood and converts itself to Vitamin A as an end product. Research has shown that Vitamin A may help promote skin turnover, restore skin elasticity and ultimately contribute to soft youthful looking skin.

This all-around root vegetable is also rich in Vitamin C and E. These are renowned for protecting our skin from harmful free radicals and keeping our complexion radiant. Sweet Potatoes are a delicious snack for any age group from toddlers to the elderly.

Number Eight Nuts:

Most nuts are saturated with Vitamin E  which may help repair skin tissue, retain skin moisture and protect skin from damaging UV rays.  Walnuts and Almonds are top among the nuts that contain anti-inflammatory omega-3 fatty acids to help protect against skin damage, strengthen skin cell, membranes and give skin a beautiful glow by preserving its natural oil barrier.

You can add a handful of nuts to eat as a snack or sprinkle them onto salads. Additionally, do you know that eating nuts can reduce the risk of heart diseases, type 2 diabetes and cognitive decline in older adults.

Number Nine Green Tea:

Green Tea is full of antioxidants that can fight and stabilize free radicals in the body so they cannot cause damage. Free radicals are unstable molecules created as a byproduct of normal cell functioning and can cause damage if they are present at high levels. The primary antioxidants present in Green Tea are polyphenols, epigallocatechin, gallate, gallic acid and catechins.

Apart from fighting wrinkles, fine lines, dark spots and saggy skin, Green Tea also slows down premature aging because of its rich content of oligomeric proanthocyanidins. Green Tea extract is present in many skin care products due to its anti-aging properties. Drinking Green Tea frequently is a fantastic way to obtain more antioxidants in your body for healthy glowing skin.  

Number Ten Pomegranate:

Pomegranates are also full of plentiful  antioxidants like flavonols, tannins,  phenolic acids and lignins as well as fiber, potassium, and Vitamin K to support better heart health. These antioxidants  protect the skin's existing collagen and promote the skin to make new collagen.

According to a study published in the journal, nature medicine microbes transform specific molecules present in pomegranates in the gut to enable muscle cells to protect themselves against one of the significant causes of aging. You can sprinkle these sweet little jewels onto baby spinach, walnut or salad for a delectable anti-aging treat.

The food you put into your body reflects  strongly on your skin health. The most  beneficial foods for your skin are high in protein, healthy fats and antioxidants along with a good nutritious diet. Do not forget to protect your skin with healthy lifestyle habits such as avoiding smoking, wearing sunscreen, staying physically active and using your skin type appropriate care products. So add these delicious foods to your daily diet and live a healthy and happy life because you deserve it.