Top 5 best foods for a long and healthy life

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IO – We all want to fight aging – especially women – from anti-aging drinks to expensive beauty treatments; we want to enjoy a long life. But did you know that we do not need such things to live long? Simply by eating these 5 foods regularly in the right amount, and also restricting yourself from sleeping late, eating junk food, smoking or drinking alcohol, you can achieve your goal to a happy long life.

Data from the Central Intelligence Agency (CIA) indicates that currently the top 3 countries in the world with the longest life expectancy are Monaco, Japan, and Singapore. These are countries where inhabitants experience a high quality of life, and an important element of that is eating healthy meals. We used to think that the “superfoods” were so high in nutritional value that they were seen as dietary number one go-to – but you replace foods with ones like chia seeds, flaxseed, buckwheat, goji berry, etc.

Still, replacing “true” foods with “superfood” will not advance your anti-aging goal; instead you will experience a lack of other important nutrients. Research has shown that certain foods are more nutritious than others and have a protective effect against a range of diseases. Here, I am giving you the top 5 foods that you may want to consider including in your diet in your quest for a long, nutritious and healthy life.

Salmon.
Recent studies from Duke-NUS Medical School in Singapore confirm that consumption of meat—mostly red meat, but also some kinds of poultry meat—could be harmful to our health over the long run. A good alternative for protein in this case is fish, and salmon, in particular: it affords many other nutritional benefits such as high-protein and rich in omega-3 fatty acids, which are said to be beneficial for eyesight. Moreover, omega-3 fatty acids have been associated with brain health, and research suggests that they can stave off the cognitive decline naturally associated with aging. Additionally, this type of fish is rich in mineral Selenium, which contributes to the health of the thyroid gland, the organ that regulates hormonal activity and is involved in metabolic processes.

Cruciferous Veggies.
Broccoli, cabbage, brussels sprout, cauliflower, bok choy, radish, and kale are categorized as cruciferous vegetables. These vegetables are rich in vitamins like vitamin C, E, K, and folate, minerals like potassium, calcium, and selenium, and carotenoids. One recent study from the US National Library of medicine National Institutes of Health (NCBI) found that leafy greens, including some cruciferous veggies such as kale and collard greens, helped to slow down cognitive decline. Consequently, the study researchers suggest that adding a daily serving of green, leafy veggies to your diet may be a simple way to foster your brain health. It is also a great source of soluble fiber, which plays a role in a regulating blood sugar levels and diminishing the absorption of fat, thus helping to prevent excess weight gain.

Carrots.
It is famously recommended for its high content of beta-carotene, a pigment that gives the widespread version of this root vegetables its color. Beta-carotene can be converted by our bodies into vitamin A, which according to the National Institutes of Health (NIH) is involved in immune function, vision, reproduction, and cellular communication. Our bodies cannot produce vitamin A on their own, so it must be derived from our diet. This pigment is also an antioxidant that can protect the cells in our bodies from the aging damage caused by free radicals.

TOFU.
Tofu is curd made from soybeans and has been linked to a wealth of health benefits. Usually in Eastern Asian dishes, tofu is often found cooked. But it can also be fired, baked, or boiled. A soy product, it is rich in essential amino acids that our bodies need to synthesize protein. Moreover, it is also rich in minerals, which our bodies need to keep our teeth and bones strong and healthy, and to derive energy, tofu is a source of calcium, iron, selenium, magnesium, and zinc. By eating tofu, you can make yourself feel fuller for longer and you can prevent overeating by complimenting it on your diet.

Edamame (soybeans).
Fresh soybeans have been a staple of Asian cuisine for generations, but they have also been gaining popularity in the West lately. Soybeans are often sold in snack packs, but they are also added to a variety dishes from soups to rice meals, though they are served as cooked and seasoned on their own too. In the Japanese restaurant, soybeans are offered as their appetizer, steamed or boiled and seasoned, with or without salt. The beans are rich in isoflavones, plant-derived, estrogen-like substances. Soy is known to have very great anti-inflammatory, antioxidant, anti-cancer, and antimicrobial properties. Those function to regulate the inflammatory response of the body, slow down cellular aging, fight microbes, as well as reportedly protecting against certain types of cancer.

By implementing these five foods into your diet, you may achieve your goal in having a long and healthy life. These five foods are not hard to find or hard to cook, and remember to have plenty of water, enough sleep, and less stress to help achieve your goal. (Annissa Munaf)