Experts agree the best diet for preventing age-related damage and disease starts with whole, natural foods. “A healthy diet includes fewer processed foods without added sugars, fats, and salt,” Dr. Epstein says. Avoiding unhealthy sugar and fats can help prevent inflammation, diabetes, and heart disease. Among the foods anti-aging experts eat every day—here’s a list—he recommends “whole grains, such as whole wheat and brown rice; lean meats and fish, poultry, and eggs; beans, peas, and legumes; and five or more servings of fruits and vegetables a day.” Studies reveal that eating whole foods boosts your body’s supply of nutrients that keep cells healthy, reduce inflammation, and reduce the risk of major chronic diseases associated with age, as previously noted. Here Joanne Washburn, Food.news, reflects on foods and drinks for a long healthy life:

“Want to live a long, healthy life? Pay attention to what you eat. Foods like fruits and vegetables are packed with essential vitamins, minerals and compounds that help reduce your risk of conditions that may negatively impact your quality of life and life expectancy.

Here are 12 foods and drinks to add to your diet to improve overall health and longevity:

1. Cruciferous vegetables

Broccoli, Brussels sprout, cauliflower and other cruciferous vegetables are rich in fiber, antioxidants and vitamins A, C and K, all of which are associated with healthy aging.

These vegetables are also rich in an antioxidant called sulforaphane, which is known to have tremendous anti-cancer potential. Sulforaphane can also lower your risk of heart disease by protecting blood vessels from inflammation.

Take care not to cook these vegetables for too long as doing so can affect their nutrient content.

2. Green leafy vegetables

Raw green leafy vegetables, such as kale, lettuce and spinach, are usually low in calories, making them ideal foods for weight management. Aside from keeping your weight down, the consumption of green leafy vegetables has been linked to a lower risk of cardiovascular disease, diabetes and certain cancers.

Green leafy vegetables are also rich in antioxidants that protect cells from damage, such as lutein and zeaxanthin. Antioxidants are also some of your most powerful weapons against aging.

Green leafy vegetables are best enjoyed raw so you can reap their nutritional benefits.”

Read More … Article Source: https://www.food.news/2021-08-28-12-foods-and-drinks-for-long-life.html

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