There’s no magic pill to boost your life expectancy; at least, not yet. However, we all want to live as long as possible. There are numerous factors involved in life expectancy including but not limited to the quality of life. Stress management, discipline, diet, and environment, etc. all have an impact on how long you’re likely to live. An interesting part of this equation is diet. Food choice is highly correlated to one’s overall health and life expectancy. The right diet will ensure a longer lifespan. While there’s no golden rule for the perfect diet, there are some key points we know so far. Let’s check them out.
Foods To Increase Life Expectancy.
Including a wide range of healthy foods is a key component of having a good diet. Your diet should be compatible with your overall health; it should help to fight against diseases while providing every part of the body with required nutrition. There’s still no single cure-all food. However, various researches show that some food offers superior disease-fighting elements and critical nutrition to keep you healthier. It’s recommended you include them in your regular diet.
According to Chinese research, adding spice to the food is likely to add more years to your life. The study was performed on 500,000 people who took spicey foods at least once a day. The spice in the food cut the risk of death by 10%! The researcher especially credited the capsaicin found in spicy foods. It also offers other features like anti-inflammatory, antioxidant and anti-obesity!
Brightly Colored Fruits and Vegetables:
Fruits and veggies are always on the list of top healthy foods. It’s shown that people who consume more of them tend to live longer and healthier. It’s because these foods are supercharged with the necessary nutrition that our body needs to keep itself healthy. There’s no denying that fruits and vegetables of all sorts are quite useful for individuals. However, the bright colored ones tend to offer the most.
It’s because the pigmentation of those vegetables and fruits are related to their nutrition deposit. Thus, regular consumption of fruits and vegetables also helps to fight against diseases, even cancer! If you want to live longer, it’s time to include some fruits and veggies back into the menu.
Choose Fats Wisely:
You may have heard that fat is bad for your health. This is a dangerous statement because it’s partly true and prevents people from learning the whole picture. Fat is a critical part of our body. It’s a part of our cell membrane. The function of immune cells is dependent on fat. Fat offers more energy per gram than carbohydrates or protein. The brain itself is partly fatty. It’s hard to get rid of fat.
However, it’s the good fat we want. There are different types of fats and we have to make sure that we are getting the right one from our diet. For example, Monounsaturated and polyunsaturated fats are the most beneficial for the body. Avoid trans fats completely; they will cause serious issues to the body. Limit how much-saturated fat you take.
The amount of fat you take should offer 20% to 30% of your daily calorie needs. As of the source, fish oil is an excellent source of useful fats. The omega-3 fats are the most important of all. According to research, a high level of omega-3 fatty acids in the bloodstream translated into 27% less death! Fish oil is the most important fat you should focus on. Try to include fatty fishes in your diet, like salmon, herring, sardines, tuna, mackerel and lake trout, etc.
Choosing Protein Wisely:
Protein is another ultimate ingredient for staying in shape. Protein is the building block of the human body. Every single function of our body is performed by protein. Add healthy protein sources to your diet. Eggs are rich in protein but low in calories. You could also try plant-based protein sources like nuts, beans, and grains. However, animal protein is the most effective for keeping your body in shape. Try to avoid protein sources that come up with a high amount of saturated fat. If needed, you could also take a supplement but I would recommend consulting with an expert first.
Fiber is another important element to keep the gut in shape. Our gut possesses a tremendous influence on ourselves. It’s the gut bacteria that are behind all of these. A sufficient amount of fiber is important for healthy gut microbes to flourish and thrive. Regular fiber intake can reduce inflammation throughout the body. A healthy gut will also keep dangerous diseases like colon cancer in check. Include fiber-rich foods like fruits and vegetables. Foods like oatmeal and whole wheat cereal are also an excellent source of fiber.
The benefits of honey require its section! It’s considered a superfood. It’s rich in various natural minerals and enzymes that can fortify the immune system. It’s also rich in healthy calories to charge your body with strength and vigor. Just take a teaspoon of honey regularly and feel the change!
Don’t forget to check your lifestyle. A healthy lifestyle is another important factor in increasing lifespan. Avoid smoking, drugs, and alcohol. Do exercise regularly and have at least 7 hours of sleep. Last of all, Smile!
Getting the right food is necessary to live longer. Hopefully, this guide was helpful to you in guiding you to decide your diet plan. Foods not only impact your body; they impact your mood, your look, and overall well-being. Foods help to build up immunity. Eat healthily and stay happy to live longer. Enjoy!