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Best Foods for Longevity, According to Dietitians – New Orleans, Louisiana

New Orleans, Louisiana 2021-06-24 07:53:00 –

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Leguminosae

Beans, peas, lentils, peanuts, and chickpeas are excellent sources of fiber and plant-based protein to stabilize blood sugar levels and keep cravings away. They also help feed a healthy microbiome.

“A healthy gut flora is known to help regulate inflammation and lower blood lipids (“cholesterol) And regulate Immune function“Suzanne Dixon RD, a nutritionist at the Mesothelioma Center, explains. Asbestos.com.. She recommends that you include at least 5 servings of legumes in your diet each week.

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egg

on the other hand egg Studies show that high cholesterol content does not affect overall blood cholesterol as much as saturated fat.In fact, one Meta-analysis Was published in American College of Nutrition Journal, People with high egg intake (about 7 people per week) were found to have a 12% reduced risk of stroke compared to those with low egg intake (less than 2 people per week).

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Leafy vegetables

Leafy vegetables such as spinach, kale and Swiss chard are packed tightly Folic acid, This is essential for cell growth and red blood cell formation. It also backs up carotene (a pigment that acts as an antioxidant) that helps maintain healthy eyesight, bones, teeth and skin.

“Folic acid from natural food sources helps protect brain function as we grow older,” says Dixon. “Carotene provides an antioxidant boost that protects against DNA breakdown and cell destruction,” she adds. “This damage accumulates over time and can contribute to cancer and heart disease.”

Be sure to stick to all foods to get folic acid filled instead of supplements. Taking folic acid supplements may increase the risk of certain cancers, especially colon cancer, Dixon said.

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Brassicaceae vegetables

Cruciferous vegetables such as broccoli, cauliflower, Brussels sprouts and radishes support the body’s natural detoxification process. “We have” detoxifying “enzymes or chemical systems inside the cells (especially the liver), and the activity of these enzymes is enhanced by the presence of certain substances found only in cruciferous vegetables,” Dixon said. Says.

Cruciferous vegetables are especially beneficial to women because they help keep estrogen levels healthy and stop hormone-related cancers such as breast, ovarian, and endometrial cancers. Dixon proposes to sneak at least 5 servings of cruciferous vegetables into the diet each week.

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Extra virgin olive oil

Extra virgin olive oil has become a staple of cooking for many reasons, more than just delicious. According to Dixon, it has been shown to help reduce inflammation, lower blood pressure, and improve insulin sensitivity.

“Extra virgin olive oil has excellent research records demonstrating its cardiovascular benefits. This is especially important to note recently, given the following facts: Heart disease It’s the number one murderer in the United States, “says Dixon.

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Greasy fish

Make fatty fish such as wild salmon, herring, mackerel and sardines as part of your weekly diet. “Hundreds of studies support the use of small fat fish for brain health because it contains omega 3 fatty acids and DHA (docosahexaenoic acid), which nourishes the brain and prevents amnesia and depression. “We do,” said Susan Schenck of MOTM. , Author of Live food factors..

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sweet potato

Okinawan Known for living a long and healthy life, the population of people over 100 years old (people living up to 100 years old) is one of the largest countries in the world. What is the secret of their longevity? sweet potato, Vitamin A, potassium and dietary fiber are abundant.

“Ryukyus have less rice and more sweet potatoes than the typical Japanese. This important difference in the diets of these two groups influences why Okinawans live longer than other Japanese. Is believed, “says Dixon.

Dixon ideally recommends eating at least 3-5 servings a week instead of other starchy foods like rice, bread, and cold cereals.

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Fermented food

A diet rich in fermented foods provides good bacteria to maintain a healthy intestine. This is especially important as we grow older, as the microbiome tends to lose diversity and diversity.

“The more diverse microbiomes are associated with anti-obesity effects and appear to protect against infections and autoimmune diseases. This is one of the mechanisms believed to reduce health with age.” Says Dixon.

Kefir, sauerkraut, kimchi, Kelp tea And others Probiotic food To suppress your digestion. Ideally, you need at least one serving of fermented food daily.

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Leek

Onions, garlic, chives, leeks and shallot do more than just give the dish a flavorful boost. These flowering plants contain compounds known as organic sulfur that aid in the body’s detoxification process. 1 Research Was published in American Journal of Clinical NutritionSuggests that a diet containing onions and garlic can help reduce the risk of illness. Add chopped garlic and onions to stir-fries, salads and soups and enjoy the benefits of fighting illness.

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coffee

Good news: You don’t have to break your coffee habit. Enjoying coffee in moderation is actually good for your health.In fact, many studies have linked coffee consumption to reduced risk cancer, Cardiovascular disease, dementia, Liver disease And even Diabetes.. Dixon recommends adding a splash of milk or cream and a teaspoon of sugar to your daily brew.

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tea

All kinds of tea, including green, black and white, have long been welcomed Health benefitsThanks to its antioxidant and anti-inflammatory compounds.

“Tea consumption has improved Bone density Many studies have shown that green tea reduces the risk of breast and other cancers in older women, “says Dixon. The best way to assess the health benefits of drinking tea without drinking too much caffeine is to keep it below 2-3 cups a day.

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Greek yogurt

There is a good reason to make Greek yogurt Healthy breakfast.. Rich in protein, low in carbohydrates and sugars. In fact, one 170-gram container of fat-free Greek yogurt contains a whopping 17 grams of protein. This is about 40% of the recommended daily intake for women and about 30% for men. Deborah Malkoff-Cohen, RD, Founder and Owner City Kids Nutrition We recommend a combination of Greek yogurt, granola and fresh berries for breakfast. You can also replace it with creamy dip mayonnaise, mashed potatoes, soup, or sour cream in sauce.

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Plums and prunes

Dark-colored fruits such as plums and prunes are packed with powerful antioxidants that work to combat the damage caused by free radicals in the body.

“Free radicals in the environment can damage cells, change their appearance and function, and even cause cancer,” warns personal trainer and owner Dr. Roger E. Adams. I will. eatrightfitness.. “The protective effect of antioxidants can prevent cells in the body from rapidly breaking down and succumbing to the harmful effects of aging.” Chopped plums and prunes and put them in salads and smoothies to hint at their natural sweetness. I will.

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Avocado

This creamy, green fruit is rich in vitamins and minerals such as vitamins C, K, B, E and A, fiber and healthy fats. It also contains more potassium than bananas. “Potassium helps lower blood pressure by balancing the negative effects of salt in the diet. The more potassium you eat, the more sodium you lose in your urine,” says Malkoff-Cohen...

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Berry

Raspberries, strawberries, blackberries, and blueberries contain antioxidants called polyphenols that have been shown to reduce inflammation throughout the body. Dixon recommends that you aim to consume 3-5 servings of berries each week. “Frozen is as good for many as fresh and budget-friendly,” she says.

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Cacao

Chocolate lovers rejoice! Dark chocolate Made from over 70% cocoa, it naturally has less sugar than milk chocolate. Dark chocolate is also an excellent source of magnesium and iron to support a healthy immune system.

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Coconut oil

Moderate intake of coconut oil (about 1-2 tablespoons a day) can be good for your heart. Saturated fats in coconut oil have been shown to have some health benefits, unlike those of animal origin. Coconut oil is also an excellent source of vitamin E, making it an excellent natural moisturizer.

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oatmeal

When it comes to whole grains, it’s not as healthy as oats, which are associated with lower blood sugar and cholesterol. “If we can prevent these spikes in blood sugar in the long run, it’s much better for our heart,” says Largeman-Roth. “One cup of oatmeal every day is a great way to get this benefit, but I also like adding oatmeal to muffins and pancakes.”

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mushroom

Mushrooms are a great source of nutrients, especially vitamin D, that help maintain healthy bones. Eating mushrooms may also help keep your mind sharp. Whether you eat them raw or cooked, you are getting a healthy amount of anti-aging effects with mushrooms.

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