There isn’t a magic bullet or perfect diet for overall health, vitality and longevity. Every body is unique and, rather than a one-size-fits all solution to diet and nutrition, an optimal approach should focus on individual needs and preferences in an inclusive and integrated manner.
A healthy diet is not about deprivation, starvation or limitation. With a mindful and skillful approach, it should focus on promoting health and well-being without sacrifice of joy and pleasure of eating. There are many commonly agreed upon food categories that support balanced eating and nutrition, detoxification and healing, energy and vitality. Longevity suggests consumption of these 10 superfoods every day to feel better and live longer:
1. Cruciferous vegetables
»» Cruciferous vegetables include broccoli, cauliflower, cabbage and kale and offer powerful anti-cancer benefits against stomach, bladder, breast, prostate, lung, colon and skin cancers. They are also well known to reduce oxidative stress, support cardiovascular function, alleviate depression, provide pain relief, eliminate toxins, remove H. pylori, prevent Type 2 Diabetes, enhance cognitive abilities, and mitigate inflammatory responses.
2. Leafy greens
»»Dark leafy greens (e.g., spinach, collards, swiss chard, etc.) are densely rich in vitamins and minerals, and disease-fighting phytochemicals. They are also rich in fiber which lowers your risk of cardiovascular disease and type 2 diabetes – and your weight. Their potassium content help protect against osteoporosis and high blood-pressure. Antioxidants like vitamin C, lutein, and zeaxanthin protect the body against the risk of cataracts and macular degeneration. Vitamin C also promotes collagen which helps with joints, bones, skin and hair. Leafy greens also have Vitamin K which protects against blood clotting.
3. Non-starchy vegetables
»» A diet rich in vegetables provides abundant antioxidants and minerals that keep away diseases like cancer, cardiovascular problems, stroke and diabetes. Consuming these vegetables offer additional health protection deriving from their dietary fiber, water content, proteins and amino-acids. Garlic, onions, chives, leeks and scallions, in particular, help lower high blood pressure, protect the digestive tract and offer many anti-cancer benefits. Vegetables like radishes, celery, cucumbers, fresh green, lettuce, cherry tomatoes and mushrooms offer low calories while providing high nutrition content.
4. Nuts and seeds
»» Nuts and seeds are rich in omega-3 fatty acids and other antioxidants, and are known to reduce inflammation, protect the heart, improve the immune system, support digestion, regulate diabetes, strengthen the bones, lower anxiety and avoid chronic disease.
5. Berries
»» Berries offer superior antioxidant protection and are rich in fiber. Blueberries are rich in anthocyanins which support brain health, and raspberries contain ellagic acid which offer anticancer protection. These nutrients are part of a category of health-promoting plant compounds (polyphenols) which promote heart health and bone density, among other benefits.
6. Other fruits
»» Regular consumption of fresh fruits help avoid health complications such as stroke, high blood pressure, cancer, heart disease and diabetes. Fruits also support skin health and hair growth and they provide energy boost and keep our bodies free of disease due to their high fiber content. They also support proper digestion and are extremely nutritious for overall health benefit and longevity.
7. Healthy fats
»» Healthy fats like avocados, coconut oil, extra virgin olive oil, raw nuts, organic eggs and salmon provide a good source of Omega-3 fatty acids. Healthy fats can help us provide building blocks for cell membranes, provide optimal fuel for the brain and heart, help lower cholesterol, act as carriers for fat soluble vitamins and help prevent cancer.
8. Herbs
»» Herbs eliminate the nutritional deficiencies that may exist in the body and restore its proper functions. They help address health issues by providing corrective measures to heal, rather than suppress symptoms. In general, herbs help strengthen the immune system, provide anti-inflammatory protection, reduce blood sugar levels and cholesterol, avoid risk of Alzheimer’s disease and cancer, help treat arthritis and promote healthy skin and hair. Herbs like dill, chives, rosemary and peppermint are commonly used both for culinary purposes and for their medicinal properties.
9. Spices
»» The health benefits of spices are countless, covering many ailments in the human body: fight infection, boost the immune system, reduce inflammation, prevent cancer, improve heart health, regulate metabolism, detoxify the body, lose weight, increase appetite, strengthen bones, reduce stress, increase digestion, balance hormones, etc., besides adding taste and colour to food. Ginger, rosemary, turmeric, oregano, cayenne, cinnamon, cloves and nutmeg, for example, possess anti-inflammatory compounds that avoid the inflammation process.
10. Beans and legumes
»» As an excellent source of complex carbohydrates, protein and fiber, beans and legumes are high on providing satiety, helping with weight loss by enabling feeling full for longer periods. Their regular consumption promotes bowel regularity and helps keep blood sugar levels stable. They also contain a significant amount of antioxidant activity, compared to that of berries. Examples include lentils, alfalfa, edamame, chicpeas, black-eyed peas, bean sprouts, green beans, kidney beans, and mung beans.
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