There are several factors that affect longevity, including heredity, smoking, exercise and a balanced diet.
Although you cannot control some facts, however, you can improve your diet by consuming beneficial fruits and vegetables to increase your chances of living longer and slow down the aging of your body.
The specific fruits and vegetables you’ll read regarding below contain nutrients, antioxidants, and bioactive compounds that can help your body fight various age-related diseases, such as heart disease, cognitive decline, and cell damage or inflammation from oxidative stress.
Blueberries
Berries (blackberries, raspberries, blueberries) contain anthocyanins. Anthocyanins are polyphenolic (antioxidant) compounds that have dozens of health benefits. Laboratory research and clinical trials have shown that anthocyanins, among other things, neutralize free radicals that damage cells and accelerate the aging process.
Broccoli
Broccoli is a vegetable that has been associated with longevity. This particular vegetable is packed with fiber, vitamins C and K, iron and a host of other antioxidants that have been shown to reduce the risk of chronic diseases such as heart disease and cancer. It is also worth noting that it contains the compound sulforaphane, which contributes to the detoxification of the body, the prevention of oxidative stress and the treatment of inflammation, factors that play a role in the genesis and progression of many diseases.
Beets
Beets also enhance longevity, since they contain a number of nutrients, such as fiber, folate (vitamin B9), manganese, potassium, iron and vitamin C. At the same time, beetroot juice leads to improved blood flow, lowers blood pressure while increasing endurance performance thanks to its high nitrate content. These compounds are converted into nitric oxide in the body, enhancing the dilation of blood vessels, resulting in better oxygen circulation throughout the body. In addition, the color pigments (crimson color) known as betalains have strong anti-inflammatory and antioxidant properties, offering protection once morest oxidative stress and chronic diseases.
Mango
Mango is a tropical fruit that has a sweet taste and offers positive benefits for our body. This particular fruit contains vitamins A and C, which play a crucial role in the functioning of the immune system and the health of the skin. Additionally, the high levels of antioxidants found in mangoes (mangiferin, quercetin, gallic acid) help fight oxidative stress and inflammation, which are associated with aging and chronic diseases. It is also noted that the plant fibers of this fruit support the health of the digestive system and help maintain a healthy gut microbiome, which is a key component for overall health and longevity.
Spinach
Leafy and green vegetables (eg arugula, kale) contain a wealth of nutrients and bioactive compounds (lutein, beta-carotene, nitric and folic acid). In particular, however, spinach helps lower blood pressure due to its high potassium levels. Also, one study found that eating spinach leads to increased levels of lutein, a substance that can reduce the risk of developing macular degeneration – an age-related eye condition.
Avocado
Avocados are considered a superfood, offering multiple health benefits and anti-aging in general. In particular, avocados are rich in fiber, which can help reduce the risk of heart disease as well as improve gut health. Research has also shown that avocados can help reduce “bad” cholesterol (LDL) which is implicated in the onset of heart disease. Finally, avocados are rich in antioxidants that can help reduce the risk of neurodegenerative diseases such as Parkinson’s, Alzheimer’s and dementia.
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