For a long a healthy life one must eat well, but what are the best foods to help achieve this? The top countries in the world with the highest life expectancy are Singapore, Japan, and the Principality of Monaco. These are places where the inhabitants experience a high quality of life to which a key factor in this element is consuming healthful meals.
The phrase superfoods is talked of often and it refers to foods that are so high in nutritional value that they are seen as somewhat of a dietary superhero. Nutritionists are not overly keen on the term as it is a buzzword that can influence people into placing too high of an expectation on a limited range of foods, when in actuality a balanced diet and healthy lifestyle require a bit more effort than eating your 5 square a day. That being said there are certain foods that are more nutritious than others. Research has shown that some foods have a protective effect against a variety of diseases and can provide a wide range of benefits.
Edamame or fresh soybeans are a staple in Asian cuisine. They are rich in isoflavones which are known to have anticancer, antimicrobial, anti-inflammatory, and antioxidant properties. They can help to regulate inflammatory responses to slow down cellular aging, fight microbes, and may even protect against some cancers.
Tofu or soybean curd is often found in Eastern Asia and is a good source of protein and contains all of the essential amino acids the body needs to synthesize protein. It is a white cheese like product that has been linked to variety of health benefits as it is a high source of isoflavones and rich in minerals the body needs to keep bones and teeth healthy and strong and to derive energy. It is a great source of iron, manganese, calcium, zinc, selenium, magnesium, copper, and phosphorous. Tofu can make you feel full for longer and may help overeating.
Carrots are a very common culinary ingredient recommended for its high levels of beta carotene which the body can convert into vitamin A and is involved in vision, immune function, cellular communication, and reproduction. Carrots also have antioxidant properties that can help protect the cells in the body from the aging damage caused by free radicals. They are also rich in carotenoids which can protect against age related macular degeneration. They also provide the anticancer effects of falcarinol as another benefit.
Cruciferous vegetables or brassica vegetables include an assortment of green foods including broccoli, cauliflower, cabbage, bok choy, kale, radish, collard greens, and brussel sprouts. These kinds of vegetables are extremely high in nutrient content in things such as vitamins C, E, K, and folate, minerals, calcium, selenium, potassium, and carotenoids, zeaxanthin, lutein, and beta carotene. They also contain glucosinolates that have been shown to bring diverse health benefits such as regulating the body’s stress and inflammation responses, antimicrobial properties, and anticancer potential. They are a great source of soluble fiber which helps to regulate blood sugar levels and diminishing the absorption of fat helping prevent weight gain.
Salmon is a good alternative source of protein other than red meat that affords many nutritional benefits. It is packed full of protein and omega-3 fatty acids which are beneficial to eyesight, and is associated with overall brain health staving off cognitive decline that is age related. Salmon is high in potassium which can prevent the onset on heart disease. It is also rich in selenium which contributes to thyroid gland health.
Citrus fruits can been seen as the unsung heroes of any healthy diet which include any number of fruits available worldwide such as lemons, mandarins, oranges, tangerines, limes, grapefruit, and clementines. They are high in vitamin C which has antioxidant properties with an array of health benefits including decreasing inflammatory damage and fending off infections. Citrus fruits are plentiful in macronutrients such as sugars, folate, dietary fiber, potassium, copper, thiamin, niacin, phosphorus, pantothenic acid, vitamin B-6, riboflavin, and calcium. They are also a good source of flavonoids, coumarins, and carotenoids which can help protect against the effects of cancer, neurodegenerative and cardiovascular diseases. Flavonoids found in them have anticancer properties, and have been associated with a significantly prolonged lifespan.
Studies suggest that genetic makeup may have an important impact on which foods work best for an individual’s health. The foods mentioned above are associated as well as appreciated for their significant health benefits. It should not go without mention that longevity and well being can not be successfully achieved without a balanced diet and a healthy lifestyle. Eating healthy does not have to be bland and boring, the choices are plentiful to mix it up with. Fruits and vegetables are not just tasty, they supply a wide range of benefits while filling you up, how perfect is that.
