Which Foods we can add in our diet for a longer life?
Many of you are becoming more health conscious, wellness conscious today, and that’s a very good thing because you are recognizing the value of your body. So today let’s see these five categories of food which will help you help you live a longer, healthier life. Let’s see Top 5 healthy food to live longer.
What Is Most Nutrient Rich Vegetable?
The first category we have is green leafy vegetables like spinach, broccoli, kale moringa leaves, turnip greens and methi leaves are nutrient power houses. They are full of vitamins, minerals and antioxidants, which help your body to fight against inflammation and oxidative stress. These two things are the major causes of aging even some studies have proven that diet rich in leafy greens reduce the risk of chronic diseases like heart disease and cancer. To use green leafy vegetables, you can use this recipe, the ingredients you need is:
- 2 cup up of kale or spinach chopped
- Dressing two tablespoon of olive oil
- 1 tablespoon lemon juice
- 1/4 avocado slice
- 2 table spoon sunflower Seeds – optional
- 1 teaspoon spoon black pepper
- Salt to taste
To make this super leaf bowl, massage kale or spinach with little olive oil and lemon juice until tender. Arrange the greens in a bowl and top avocado and sunflower seed. Prepare accordingly and serve fresh.
What Are Benefits Of Eating Berries? Is Berry Healthy Food To Live Longer?
The second category is berries such as blueberries, strawberries, raspberry contain anthocyanins. The anthocyanins are anti-oxident, which helps protect cells from damaging and reduce inflammation there is also research that says that berries can improve brain health and lower the risk of age related disease like Alzheimer. Let’s make a delicious, healthy berry chia pudding. The ingredients you need are:
- ½ cup of almond milk or plant based milk of your choice
- 3 tablespoons Chia seeds
- half cup mixed berries, blueberries, raspberries, etc
- 1 teaspoon Honey or maple syrup-optional
To make this berry chia pudding. Mix almond milk and chia seed in a bowl. Let it sit for 10 minutes, stirring occasionally Refrigerate it at least for 3 hours or overnight till thickens. Layer the Chia pudding with berry ina har or bowl and drizzle with honey or syrup if desired.
Benefits Of Eating Nuts For Skin.
The next food category that will make you live longer are nuts. Whether it is Almonds, walnut, or pistachios, nut’s are full of healthy fats, fiber, and proteins. Including the small portion of nuts can give you so many benefits like good skin health, strong hair, and even improve your cardiovascular health. Make this unique nut and herb pesto with whole green pasta to include nuts in your diet. The ingredients you need are:
- Half cup of Walnuts or almonds
- Two cup of fresh Basil or spinach
- one fourth cup of olive oil
- Juice of half lemon
- Salt and Pepper to taste
- Whole grain pasta
Start by blending walnut basils or spinach, olive oil, lemon juice, salt and paper into a pesto consistency. Cook whole grain pasta according to the package instruction and toss with the pesto serve warm with a sprinkle of crushed nuts on top.
What Is The Healthiest Plant-Based Food? Is Plant Based Food Is Healthy Food To Live Longer?
The Fourth category is legumes like beans, lentils, and chickpeas. Plant based proteins are completely rich in fibre. This supports gut health and help regulate blood sugar level. Legumes can also help your body weight control, reducing cholesterol and risk of heart disease. Now let’s make legume and veggies stir fry. Your ingredients could be:
- One cup chickpeas or lentil cooked
- One cup broccoli florets
- One bellpaper sliced
- One carrot sliced thinly
- Two tablespoon soya sauce
- 1 Table spoon sesame oil
- Half a teaspoon of Ginger mince
Start by heating sesame oil in a pan and saute ginger until fragrant. Add broccoli, bellpaper, and carrot. Stir fry for 5 to 7 minutes. Toss in chickpeas or lentils and soya sauce. Cook for an additional two minutes.
Is Whole Grain Food Good For Growth?
And finally we have whole grain like oats, quinoa and brown rice. Whole grain are fantastic source of fiber, B vitamins, and antioxidant. They have been linked with the lower risk of heart disease. Diabetes and even certain cancer, incorporating whole grains into your meals is simple and can make a good amount of different in your overall health. Now let us make whole grain parfait. For this dish you will need:
- Half cup cooked oats or quinoa cool.
- Half cup curd.
- One fourth cup mixed berries.
- Two tablespoon crushed nuts, almonds or walnuts.
- One teaspoon honey.
Start by layering oats or quinoa, curd and berry in a glass or bowl. Sprinkle it with crushed nuts and drizzle with honey or syrup always serve immediately for healthy breakfast or snack.
These are 5 categories of food that can help you live longer. Add this foods into your diet to get whole range of wellness and benefits. Remember your health will thank you for making these powerful healthy changes.
