Photo by Nathan Cowley
Although the science is apparent in claiming that eating the right foods can lead to a longer and healthier life, and most people are aware of that fact, many of them cannot stick to the rules or simply don’t know what a healthy diet exactly is meant. Healthy food is a way of life. It implies a certain amount of calories (about 1800 calories per day) with all the needed nutrients. That amount should be split into several smaller meals that benefit every part of the body: protein for muscles, calcium for bones, and heart-healthy foods that include fruits and vegetables, low-fat dairy products, nuts, skinless poultry, etc. We introduce some foods you should eat daily for longer and healthier life.
Most people think of yoghurt when it comes to fermented food. Still, there are other tasty and beneficial fermented foods valuable for your microbiomes. This includes kefir, tempeh, miso, sauerkraut, pickles, etc. Wine, cider, and beer are also fermented but, due to alcohol, consume in smaller amounts.
“Eating the rainbow” means consuming colourful veggies, which include everything from green avocados, broccoli, and dark leafy greens to tomatoes, red peppers, purple cabbage, and orange carrots. Vegetables with bright colours are loaded with nutrients responsible for the proper functioning of your body. They also contain essential vitamins and minerals, phenolic compounds, unsaturated fat, lycopene as well as fibre.
Nuts are plant foods that have a vast range of benefits to human health. For example, they are excellent for the heart, reduce inflammations, and even prevent premature death. You can consume them processed or raw. All nuts are good in their way, but walnuts have an abundance of omega-3s, various vitamins, minerals, and fibre. They are the healthiest snack because they keep you feeling full for hours. In addition, nuts are not perishable, and you can buy them everywhere. Fortunately, finding quality health food online is not an issue. So, you can get a bunch of different nut snacks in your pocket, bag, car, and office. And the next time when you feel hungry, reach for them instead of junk food.
Berries are powerful means to prevent the potential cognitive decline that comes with ageing. In addition, those fruits can even enhance your memory to a certain extent. That is because they contain plenty of nutrients. For example, they are rich in vitamin C, fibre, manganese, and antioxidants like anthocyanins and ellagic acid. Moreover, berries can decrease the risk of cardiovascular disease, alleviate inflammation, and even help you fight cancer. You can eat them frozen or fresh; add them to your oatmeal or smoothie for extra flavour with some chia seeds and a few drops of honey. Besides, like nuts, they are a perfect snack when you feel hungry.
Fatty fish and free-range meat
Omega-3s are fats crucial for the correct functioning of your organism, especially the heart and brain. Because humans cannot produce them naturally, you have to get them from foods such as nuts, algae, and fatty fish like tuna or salmon. According to research, omega-3s may reduce the risk of dementia and heart disease, so if you are vegan or vegetarian, opt for omega-3 supplements for a similar effect. On the other hand, it is not a bad idea to decrease the intake of meat and choose a few vegetarian days in your week. If you often eat meat, pay attention to where it comes from. Therefore, opt for free-range food from animals that are not pumped with hormones, pesticides, and antibiotics.
It is essential to know that not all kinds of oils are the same. For example, mono-saturated fats in cold-pressed oils are good for your health. Olive oil is a magnificent source of these fats. In addition, it has antibacterial and anti-inflammatory features. Therefore, it can prevent conditions such as type 2 diabetes, heart disease, or stroke. Unfortunately, olive oil is not the best option for frying at high temperatures. Still, it can be used as an ingredient in numerous salads and as meat and vegetable dressing. It can provide a healthy Mediterranean touch to your meals, but it is important to know that the best one is cold-pressed extra virgin olive oil. Therefore, always read the label because it can be diluted with some lower-quality oils.
So, this is our list of food that you should consume if you want to live a long, healthy, and happy life. But remember the golden rule – reduce sugar intake and avoid processed food and refined plant oils.