A nutritious diet is one of the keys to a healthy lifestyle, but experts agree that there are some healthier foods that contain more nutrients. UNINAN.
Here are five types of foods that doctors and nutritionists eat every day for excellent brain and heart health, longevity and overall well-being.
1. Leafy greens
Their benefits cannot be overestimated – experts recommend them again and again. Eating leafy greens like spinach and kale supports brain health, and fiber-rich foods are associated with a lower risk of depression.
They are also rich in nutrients, including vitamin A, folic acid, vitamin C, iron, vitamin K, potassium and calcium. Green leafy vegetables can easily be added to a salad with other vegetables.
2. Berries
Experts advise eating fruit every day if possible. And of all the fruits, one group dominates – berries.
Blueberries, according to longevity researcher Neil Polvin, are the number one food for longevity. It is also beneficial for eye and brain health, muscle recovery, and cell strengthening.
Berries also have less sugar than fruits such as bananas and mangoes.
3. Fish and other lean proteins
Doctors and nutritionists recommend limiting your consumption of red meat and replacing it with lean proteins such as salmon, eggs, tuna and tofu.
According to Dr. Uma Naidu, a psychiatrist-nutritionist, salmon is popular among experts because it contains many B vitamins, which are great for brain health.
Fish and shellfish also have lower cholesterol levels than red meat and are better choices for heart health, said cardiologist Elizabeth Klodas. She prefers to eat lean protein foods such as white-fleshed fish, including tilapia and cod, snapper and halibut.
4. Legumes
Legumes are an “underrated” longevity food that nutritionist Samantha Heller eats daily to boost her immune system. They’re rich in protein, fiber, antioxidants and minerals like magnesium and iron, Heller said.
Here are some legumes you can add to your diet:
– Lentils;
— Black beans;
— Nut;
– Soya beans;
— Edamame;
– Lima beans;
– Beans.
The high fiber content of legumes also makes them an excellent choice for brain health.
5. Nuts and seeds
These tiny foods are rich in omega-3 fatty acids, which help keep brain cells healthy and reduce inflammation.
According to Naidu, sunflower seeds are also “one of the best plant sources of vitamin B5.” Just one ounce of the seeds can give you 20% of the vitamin’s recommended daily value, she says.
Nuts, especially hazelnuts and pecans, are also rich in polyphenols, Naidoo said. Foods high in polyphenols are “extremely important,” she said, “because they have anti-inflammatory properties, antioxidant properties, fiber, and a lot of the micronutrients the body needs.”
2024-03-09 19:51:33
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