Longevity Foods: Eating Your Way to Better Health
We all know that eating wholesome, locally produced foods tastes better and generally makes us feel better – about ourselves, our community, and our footprint. But how often do you really equate the food you eat with improved health, vitality and energy? So many of us don’t realize that the powerful benefits of food extend far beyond the obvious. In fact, current trends are showing that healthcare providers, medical schools, non-profits, and others are starting to recognize the beneficial connection between eating nutrient-packed foods and preventing, or even treating, many diseases as well as less serious illnesses.
“The idea of using food as medicine isn’t new. But increasingly, doctors, health care centers, and programs such as Community Servings (a Boston non-profit) are looking to cement the role of healthy food in medical care,” says Megan Thielking from a recent article in StatNews. “Medically tailored meal delivery is one such approach. Other programs, such as BrightBites, focus on school lunches as a way to stave off obesity and other health problems among kids. At San Francisco General Hospital, providers can prescribe fresh fruits to patients, who can get their scripts filled at the hospital’s Therapeutic Food Pantry. Some medical schools have added “culinary medicine” to their course list.”
For those of us fortunate enough to be able to buy and eat the right foods regularly, this is a healthy prescription we can fill ourselves, today, without even visiting a physician! Which would you prefer anyway, a visit to your drugstore or to your local green market?
Longevity foods: These bites can help you live to 100
Tapping into the power of food can increase your energy, boost your mood and protect against a laundry list of diseases, from stroke and cancer to heart disease and Alzheimer’s. The result: a longer, healthier, more vibrant life. Check out the top foods that can help promote longevity, according to cutting-edge research.
|
Leafy greens and cruciferous vegetables
There are lots of reasons to love leafy greens—they’re loaded with fiber, vitamins and antioxidants. No wonder they’re such a popular pick in the five regions of the world where people live the longest (these areas are referred to as Blue Zones). The folks here eat a significant amount of veggies, particularly leafy greens and cruciferous vegetables (like Brussels sprouts, cauliflower and cabbage). To increase your intake, start your lunch and dinner with a giant salad or add these veggies to soups, stir-fries and stews. Or take another approach and create a delicious vegetable snack like Kale Chips!
Fatty fish
Go fish! People with high levels of omega-3 fatty acids in their blood reduced their overall risk of premature death by as much as 27 percent, researchers at Harvard University found. Good sources of omega-3s include salmon, sardines, Atlantic mackerel and Arctic char. Try grilling and baking these delicious options or tossing them into other dishes, like pasta and salads, at least twice a week.
Try this quick and easy Wild Salmon & Chickpea Salad.
Nuts and seeds
Nuts are another commonly consumed ingredient in Blue Zones. People who enjoy nuts every day live longer, healthier lives compared to those who don’t, according to recent research. Seeds (think sunflower and pumpkin!) are another stellar pick, shown to protect against heart disease and diabetes. Snack on a handful or mix them with whole grain cereal and dried fruit to create your own tasty trail mix.
Try this Savory Almonds recipe!
Beans
Beans—all kinds, including black, kidney, white—are a diet staple for Blue Zone residents. Check out these bean benefits: improved gut health, lower cholesterol, a reduced risk for certain cancers and heart disease. And they’re so easy to use! Add them to soups, stews and salads. You can even use them to make dips and replace meat in chili or tacos.
This Lentil Bean Salad is both nutritious and delicious.
Berries
Berries, which are rich in both fiber and antioxidants, provide a brain and body boost. You can enjoy them on their own as a snack—fresh or frozen. You can also add them to yogurt, oatmeal, whole-grain pancakes or muffin batter, or smoothies.
Start your day with this protein- and fiber-rich Berry Granola Power Parfait recipe.
Coffee and tea
Worried about your coffee habit? Worry no more! Coffee has been shown to have a number of health perks. In fact, in three of the five Blue Zones, people drink copious amounts of coffee. And all the Blue Zones regularly enjoy tea. So, go ahead—pour yourself a cup of soothing longevity and sip, sip away.
Elevate your tea with this Ginger Turmeric Cherry Tea recipe or start your day with Joy's Longevity Smoothie (which includes tea!).
Photos courtesy of joybauer.com and Lucy Schaeffer
