Топ-5 продуктов, которые продлевают жизнь

We eat what we eat. This truth, which has come down to us from ancient times, has already been repeatedly confirmed in the course of many studies, but with small clarifications. And today the main criterion is the quality of what we have on the plate and "vital power" food — processed and "refined" foods can be called "dead" and unhealthy.

But in during the study of the diet of modern man, something interesting was revealed: there are products that prolong life, and do it in a very tasty way.

Foods that prolong life: top 5 foods for longevity

If we distribute our "five"  in descending order — from the most useful products to the less valuable, the rating will look like this.

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# 1: Seafood

This includes crustaceans, molluscs and, of course fish. Preferably fatty varieties — halibut, chum salmon, mackerel, sturgeon. Their benefit is in high content of omega-3 fatty acids, which are of great value for the health of the heart blood vessels.

# 2: Nuts and seeds

Walnuts and pine nuts, sunflower and flax seeds — all these products have one thing in common: they are the "embryos" of plants and, accordingly, contain all the substances in order to grow and develop into an adult specimen. Nuts and seeds are rich in healthy fats, antioxidants and organic acids, which provide the body with a high level of energy and help it fight  free radicals — the main destroyers of healthy cells. Beans — in addition to all of the above, they contain a large amount of easily digestible protein.

# 3: Colorful vegetables

The word "colorful" used here not accidentally —  depending on the pigments included in composition of vegetables, the content of other substances — vitamins, minerals, enzymes. Accordingly, constantly alternating the colors of vegetables in your menu, or arranging "multi-colored dinners" you ensure that the organism receives the maximum variety of necessary substances.

Read also: 5 basic habits that cause our brain to age

# 4: Fruit

But not just fruits, but eaten before the main meal. Yes, this is not a mistake, despite the fact that fruit is considered to be a dessert. These gifts of nature contain a large amount of organic acids and enzymes, which, getting into the stomach and intestines before the main dish, significantly improve its digestion and, accordingly, the extraction of all useful substances.

# 5: Whole grains

Their value lies in a large amount of fiber, which helps to eliminate toxins from the intestines, and in mineral composition — a serving of oatmeal or dark rice contains 2/3 of the daily value of potassium and magnesium — essential substances for heart health and "calm" nervous system.

Which foods should be excluded from the menu or reduced consumption

But the presence of healthy foods in  — only half the job. As scientists have found, observing a large group of volunteers, the benefits of healthy foods are reduced to zero if the menu is supplemented with harmful foods.

So we returning to necessity to watch every bite in the fridge and throw ruthlessly  """bad"?

Read also: Balanced nutrition: official dietitian recommendations

Scientists and the results of their research again come to help. In fact, it only takes minimize your consumption of just 4 foods for healthy food to make you a long-liver:

  • Dark meat. Pork, lamb, beef, and other red meats should be consumed no more than once per week.

  • Processed foods. This list includes canned and pickled vegetables and fruits, sausages and smoked meats. It is recommended to exclude such products from the diet altogether, since they contain a large amount of preservatives, stabilizers, flavor enhancers and other substances that "wear out" the food. immune system.

  • Sugar. WHO recommends eating no more than 25g of sugar per day. That's 6 teaspoons, and the total amount of sugar in the diet includes the sugar that comprises the composition of any food or drink, and not just          the the one you put in tea. But if you not sweet tooth and calmly endure the lack of sweets   — — you can stop  sugar completely, it will benefit your health.

  • Salt. Today, the norm of salt consumption (not more than 2g per day) is sometimes exceeded ten times. As a result — swelling, problems with  pressure, interruptions in the work of the heart and salt deposits in joints. Reduce your salt intake to  2g (or give it up altogether, replacing it with greens and spices), and after 2-3 weeks you will notice significant improvements in your health.

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As you can see, the centenarians menu — it is not a half-starved existence or insipid and tasteless dishes. Just a small correction in the diet will allow you to maintain health for many years and prolong your active life.

Read also: What vitamins are needed for healthy hair

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