Foods that prolong life: you should eat more often

It's no secret that there is no magic product that can help you stay young and healthy forever. But thanks to your diet, you can significantly improve your overall health and, as a result, stay healthy and young for a long time. Therefore, it is worth choosing a suitable set of healthy foods and getting into the habit of eating them regularly.

The American online publication Fox News has published a list of foods that contribute to longevity based on the recommendations of Mackenzie Burgess, a nutritionist and recipe author at Cheerful Choices, and Elena Paravantes, an expert on the Mediterranean diet.

The experts point out that you need to eat a wide variety of foods, which are also bright and colorful. After all, color is a sign that a product is rich in various nutrients.

1. Greens

Greens such as spinach and various types of cabbage are foods that are packed with a lot of nutrients. They are rich in vitamins and antioxidants that can reduce oxidative stress. Consuming at least one serving of greens a day helps improve memory and thinking.

2. Berries

Berries are a great way to start the day. They can be eaten on their own or added to cereal or smoothies. Berries such as blueberries, raspberries, and blackberries are filled with anthocyanins, which are responsible for the red, blue, and purple colors found in berries. These are the foods that prevent aging.

3. Sardines, anchovies and salmon

Fatty fish is especially beneficial for people over 50. It is an excellent source of omega-3 fatty acids, which have anti-inflammatory properties and can protect against heart disease and arthritis.

4. Cauliflower

This product has recently become a real trend in healthy eating. It is quite easy to explain this phenomenon - cauliflower is as low in calories as possible, but it is high in vitamin C and fiber. Cauliflower also contains a type of plant pigment called anthoxanthins, which have an anti-inflammatory effect on the body. Reducing inflammation helps protect our body's cells from damage and can help prolong life.

5. Tomatoes

They are a source of the antioxidant lycopene, which protects the skin from sun damage. Tomatoes are also a great source of potassium, which plays an important role in normalizing blood pressure.

6. Greek coffee

"Drinking coffee is associated with better endothelial function (blood vessels and heart function), and people who drink mostly brewed Greek coffee have better endothelial function than those who drink other coffees," explains Paravantes.

7. Herbal teas

If you are not a fan of coffee, herbal teas are ideal. Paravantes recommends drinking sage, fennel, and oregano drinks daily: "Consuming herbal teas, which are rich in antioxidants and polyphenols, promotes longevity. They should be drunk twice a day.

8. Dark chocolate

Polyphenols, a specific type of nutrient found in dark chocolate, reduce signs of inflammation and especially help protect blood vessels from damage as we age. Be sure to eat dark chocolate with a high percentage of cocoa (at least 70%).

9. Legumes

Legumes, such as beans and lentils, are great for diversifying your diet during a diet because they are rich in protein and fiber. For example, one cup of cooked lentils contains 18 grams of protein and 15 grams of fiber.

The text was checked by MedOboz project manager Viktor Lytvynenko.