Foods for a long life

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Antioxidants and aging

You should eat foods rich in antioxidants to help fight free radicals (unstable oxygen molecules that contribute to the aging process).

Antioxidants can be found in colorful fruits and vegetables such as berries, beets, tomatoes, etc. For a balanced diet and to help reduce the risk of developing cancer or heart disease, add in your diet from 5 to 9 servings of fruits and vegetables.


1. Antioxidants and aging
2. Olive oil benefits for health
3. Benefits of berries
4. The importance of fish for brain health
5. Beans and fiber
6. The importance of vegetable consumption
7. Nuts and nutrition
8. Why are dairy recommended?

Olive oil benefits for health

Olive oil is a tasty monounsaturated fat that can positively influence memory. Extra-virgin olive oil has a compound called oleocanthol, a natural anti-inflammatory that produces similar effects with ibuprofen and other NSAIDs.

A recent study found that subjects who consumed extra-virgin olive oil registered an increase in the HDL, the good cholesterol that cleans grease from the walls of blood vessels – a condition known as atherosclerosis.

Benefits of berries

Berries are a good source of antioxidants. Strawberries, blueberries and acai fruit are just some examples of fruits rich in polyphenols.

Even in the frozen state they contain polyphenols. Buy these fruits in stores and include them in your diet throughout the year.

The importance of fish for brain health

Add in composition of salads tuna or salmon instead of chicken. Fish is brain food because of its fatty acids, DHA and EPA, important for brain’s nervous system development.

Eating fish at least twice a week reduces the risk of dementia. Omega-3 fats from fatty fish may lower cholesterol and triglycerides and may help reduce the inflammation that causes atherosclerosis.

Beans and fiber

Add beans, which are rich in fiber, to your daily diet. Fiber helps to lower blood pressure, improve the cholesterol levels, prevent constipation and aids digestion.

Add chickpeas to salads and meat substitute in soups with beans. Beans contain complex carbohydrates which help regulate glucose levels, which is important for people with diabetes.

The importance of vegetable consumption

Vegetables contain fiber, phytonutrients and plenty of vitamins and minerals that protect against chronic disease. Dark green leaves contain vitamin K, recommended for strong bones.

Sweet potatoes and carrots contain vitamin A, which helps maintain healthy eyes and skin and reduce the risk of infection.

Nuts and nutrition

Eaten whole or as paste, nuts are rich in vegetable protein with no cholesterol, which are other important nutrients for the body. Almonds are high in vitamin E, which may help lower the risk of stroke in women.

Unsaturated fats in nuts can help reduce LDL and increase HDL cholesterol.

Why are dairy recommended?

Consumption of beverages fortified with vitamin D such as milk, helps increase calcium absorption. This is especially important for those at risk for osteoporosis or thinning bones. Vitamin D may also help to reduce the risk of colon, breast and prostate cancer.



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