There are many aspects of our health that we are unable to control due to genetic predispositions and environmental influences. However, we can take steps to influence how long we get to enjoy life through paying attention to when we eat, what we eat, and how we eat.
We continually hear from doctors and nutritionist that fruits and vegetables are an essential piece to a healthy diet. But, if you are making a lifestyle change to eat more fruits and veggies, which provide the most benefit? Salad, grapes, and broccoli are nutrient dense and low in calories and are always a smart, healthy choice.
Beyond fruits and vegetables, what are the other common foods that can help us live longer and healthier lives? I’ve created a list of 6 Superfoods that can help play a role in aging healthily:
- Do you have high cholesterol? Avocados can help you prevent heart disease by lowering your bad (LDL) cholesterol and raising your good (HDL) cholesterol. Avocados have also been proven to help your body absorb vitamins that are important for your heart’s health, like lycopene. Try replacing less healthy fats, like butter or oil, with avocado in some of your baking recipes.
- The second highest cause of death in the United States right now is cancer, and lycopene is an incredibly important vitamin in your body’s fight against cancer. Where to find more lycopene? Tomatoes. Mix chopped tomatoes with basil, olive oil (a monounsaturated good fat), and garlic (helps to halt the formation of carcinogenic chemicals in the body) to make bruschetta- delicious and nutritious!
- Beans, beans the magical fruit- the more you eat the longer you live (or more you toot)! Studies across the world have shown that diets rich in legumes helps increase the levels of butyrate in your body- a fatty acid that helps to prevent cancer growth.
- Searching for a way to get more antioxidants into your diet? Blueberries are full of antioxidants and vitamins like zinc, copper, iron, and B complex. They can help you gain energy, prevent infection, have a healthier brain, and they are high in fiber!
- If you don’t eat a lot of fish, it’s incredibly important to have a strong source of Omega 3 fatty acids. Chia seeds are full of Omega 3, which helps to regulate your blood sugar and keep you hydrated. They’re also rich in protein and fiber! Sprinkle some chia seeds into your favorite juice, or even water, to easily add this superfood into your diet.
- And of course we can’t talk about Superfoods without talking about kale. The carotenoids in kale help prevent heart disease, infection, and cancer. Kale is also dense in fiber, vitamin K (supports bone health), Vitamin C, and Calcium. Even better, kale is available year-round, so you can marinate a summer kale salad, or throw some in your winter soup!
In Good Health,