Eating For A Long Life

1 Antioxidants and Aging

Eat foods rich in antioxidants to help fight free radicals - unstable oxygen molecules that contribute to the aging process. Antioxidants can be found in colourful vegetables and fruits like berries, beets, and tomatoes. For a balance diet and to help you reduce your risk of developing cancer and heart disease, add at least five to nine serving of fruits and vegetables to your diet each day.

2. Berries

Berries are a great source of antioxidants: strawberries, blueberries, and acaiberries are just some examples of polyphenol - rich berries. They may help combat cancers and degenerative disease of the brain. Frozen berries contain polyphenols too.

3. Fish is Brain Food

Fish has been called "brain food" because its fatty acids, DHA and EPA, are important to brain and nervous system development. Eating fish one to two times a week may also lower the risk of demetia. Omega-3 fats found in fatty fish can lower cholesterol and trighycerides. It can also help ease the inflammation that leads to atheroslerosis.

4. Beans for fibre

Eating a diet high in fibre can help you lose weight. Use beans in place of meat in soups. Beans contain complex carbohydrates to help regulate glucose levels, which is important for people with diabetes. Add fibre-rich beans to your diet three to four times a week.

5. Vegetables

Vegetables contains a lot of vitamins and minerals that may helps protect you from chronic diseases. Dark, leafy greens contain vitamin k for strong bones. Sweets Potatoes and carrots contain vitamin A, which helps keep eyes and skin healthy and protects against infection. One study shows men eating 10 or more servings of tomato products per week, saw a 35% decrease in their risk of prostate cancer.

6. Nuts

Whether eaten whole or ground into paste, nuts are packed with cholesterol free, protein and other nutrients.  Almonds are rich in vitamin E, which can help lower risks of stroke women. Pecans contain antioxidants. The unsaturated fats in walnuts can help reduce LDL and raise HDL cholesterol. Know that nuts are not fat free, when eating let it be in moderation.

7. Diary

Drinking vitamin D-fortified beverages like milk helps increase calcium absorption. Vitamin D may also help reduce the risk of colon, breast, and prostate cancers. Eat yogurt  with live cultures to aid digestion.

8. Whole-Grain

Eating whole grains can reduce your risk of certain cancers, type 2 diabetes, and heart disease. Choose whole-grain breads and pastas and brown or wild rice instead of white. Drop barley into soup or add plain oatmeal to meatloaf. The fiber in whole-grains help prevent digestive problems such as constipation and diverticular disease.

9. Lose Weight

Select proteins like lean meats, tuna, or beans. Include vegetables, whole grains, and fruits. It takes more energy for your body to break down complex carbohydrates, and the added fiber will help you feel fuller. Keeping off extra weight puts less pressure on your joints, less strain on your heart, and can reduce your risk of certain cancers.

10. Maintain A Healthy Weight

You may have a harder time recovering from illness or injury if you're underweight. Eat three meals a day, with healthy snacks in between. Try whole milk instead of skim, but limit your overall saturated to fat avoid high cholesterol.

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