How to live longer: Five foods to increase life expectancy

Long life expectancy can be attributed to healthy eating. As a general rule, a healthy, balanced diet should consist of at least five portions of a variety of fruit and vegetables every day. It is also highly recommended to get enough exercise and the recommended amount is at least 150 minutes per week. When it comes to the particular food one should eat, what are five of the best?

Add some spice

According to Chinese research, adding spice to your food may add years to your life.

A study of nearly 500,000 people who ate spicy foods at lease once a day, cut their risk of dying by 10 per cent.

The researchers credit the capsaicin found in spicy foods and noted that it also has anti-obesity, antioxidant, anti-inflammation, and anticancer properties.

Eggs

Eggs are rich in protein and low in calories which makes them a healthy choice for those wanting to boost life longevity.

According to research by the National Institutes of Health, protein add longevity to life due to it’s satiating properties.

Eggs have a positive effect on weight loss, memory, and eye and bone health.

Leafty green vegetables

Numerous studies have declared that leafy, green vegetables will improve one’s health and lengthen their life.

Leafy, green vegetables, particularly dark, leafy greens, are the most nutrient-dense foods on the planet.

They contain minimal calories and pack a powerful nutritional punch.

Fibre

For a long and healthy life, stock up on oatmeal, whole wheat cereal, and any other whole grains.

According to a study by the National Institutes of Health, people who ate a fibre-rich diet, particularly from whole grains, had a significantly lower risk of dying than those who did not eat them.

This is due to the fibre’s ability to regulate blood sugar and bowel movements.

Fish

Researchers found that people who ate the most fish had the highest levels of omega-3 fatty acids in their blood, which translated to a 27 per cent lower risk of death.

The best kind of fish for boosting life longevity is the fatty fish such as salmon, mackerel, herring, lake trout, sardines, and tuna.

Medical experts advise at least one serving per week.

Studies show that diets based mainly on plants help with a reduction in mortality, and from cardiovascular disease

Doctor Sarah Brewer

Doctor Sarah Brewer added: “Studies show that diets based mainly on plants help with a reduction in mortality, and from cardiovascular disease.

“And you don’t need to be 100 per cent vegetarian to benefit.

“Good intakes of fruit and vegetables seem to help lower the risk of many other conditions too, such as respiratory problems, arthritis and age-related macular degeneration.

“Only plants contain fibre, which plays an important role in keeping us full and regular.

“When we eat fibre-rich foods we are less likely to overeat, making it easier to stay a healthy weight.”

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