by More vegetables and fewer cakes – that’s the secret of life at 100, isn’t it?
Yes, to a certain extent. The number of sugar -containing treats that we consume increases and restrict the absorption of fresh products is an essential part of it.
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However, there is growing evidence that some foods could be better in terms of longevity than others.
From breakfast clips to family meals, we take a look at seven of them.
1. Corn
Longevity guru Dan Buettner has closely examined five regions all over the world in which the residents regularly live 100.
These are referred to as “Blue Zones” and include Sardinia in Italy, Okinawa in Japan, the Nicoya Peninsula in Costa Rica, Ikaria in Greece and Loma Linda in California.
A meal that is large in all places, but especially Nicoya, is corn.
In his Netflix series Live to 100, Buettner said that the locals process the corn by soaking Kernel in wooden ash before taking them in tortillas.
Corn is rich in antioxidants, plant compounds and fiber, which, according to Healthline, can help prevent eye problems, heart problems and intestinal inflammation.
2. Beans
Beans, beans are good for your heart, they say.
But Buettner believes that the history of the old Wive is actually true.
“If you want to take a addition, take about 80 black beans a day,” he said.
He pointed out a study from 2004 in which hundreds of older people in Japan, Sweden, Greece and Australia were interviewed.
Scientists found that people who ate more beans lived longer.
“We found that people who actually manage to take a cup of beans every day,” said Buettner.
He also welcomed a three-bean minestrone soup that enjoyed daily from a Sardinian family that depends on a Guinness World Record for the longevity.
In 2012, the Melis family took the title for the highest combined age for nine living siblings – amazing 818 years and 205 days.
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3. Walnuts
The research of Buettner also shows that people who eat between 15 and 30 walnuts a day live about three years longer than those who do not.
And other studies have found the same.
A study conducted by Harvard showed that daily nut-eaters die 20 percent less of cancer, heart disease and respiratory diseases than those who avoid nuts.
And the more people ate crazy, the lower their risk of premature death.
Separate research published in the Nature Food magazine found that the food of nuts as well as wholemeal feed and fruit could increase life expectancy by up to 10 years.
And a study by the Chan School of Public Health in Boston showed that the consumption of at least 35 walnuts per week was associated with around a year of additional life expectancy.
For all additional three and a half walnuts that were eaten per day, the participants had a lower risk of nine percent early death.
4. Olive oil
What do you use to cook most of your meal? Butter? Rapese oil? Lard?
It could be time to switch to olive oil.
A study published in the journal of the American College of Cardiology showed that participants who consumed olive oil (more than half a tablespoon per day) consumed less than those who rarely or never had 19 percent.
This included heart diseases, stroke, cancer, lung diseases and neurodegenerative diseases such as Alzheimer’s.
Further investigations showed that every increase in olive oil consumption outside the olive oil was associated with extravires per day with a seven percent reduced risk of early death.
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5. Oats
Oats are often advertised out there as one of the healthiest breakfasts.
And for good reason. Studies have shown that you can increase weight loss and lower blood sugar levels and reduce our risk of heart disease.
But the oldest family in the former world assumes that they should not only be for Brekkie.
The Donnellys, who had a combined age of 1,073 years in 2017, said they had porridge for breakfast at 7 a.m. and then at 10 p.m., shortly before they went to bed – both times with a dash of apple jam.
Experts agree that oats can be incredibly healthy.
According to Heart UK, oats are a great source of a soluble fiber called Beta-Glucan as well as protein, vitamins and minerals such as magnesium and selenium as well as antioxidants for health.
It has been proven to demonstrate that 3G beta -glucan reduces cholesterol levels as part of a healthy diet and a healthy lifestyle – an important risk factor for coronary heart disease, according to charity.
CHD is responsible for around 66,000 deaths per year in Great Britain. It is also the most common cause of a heart attack, says the British Heart Foundation.
6. Oilige fish
The NHS recommends that we eat at least two portions of fish every week, including one of oily fishing.
“This is because fish and shellfish are good sources for many vitamins and minerals,” says healthcare.
“Betting fish-like salmon and sardine is also particularly high in long-chain omega-3 fatty acids that can help keep your heart healthy.”
Researchers in Japan found that by 2050, 750,000 deaths would occur worldwide if people ate more feed fish – such as herring and anchovies – instead of red meat.
A study published in the Journal of Internal Medicine indicated that men who ate more fish had a nine percent lower risk of mortality than those who at least ate.
This increased especially for the death of cardiovascular diseases to 10 percent; 20 percent for respiratory diseases; and 37 percent for chronic liver diseases.
And a study that has stood after 96,000 Americans since 2002 found that people who lived the longest were not vegan or carnivores, but pescatarians – or vegetables that eat fish.
It is probably up to the presence of omega-3 fatty acids that have been proven that they can improve cholesterol and high blood pressure and possibly protect against dementia, autoimmune diseases and intestinal, breast and prostate cancer.
So why not try to exchange your usual chicken breast during dinner?
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7. Eggs
Eggs are one of the most nutritious foods on the planet.
According to nutritionist Rob Hobson, this is that the cheap and versatile food is the perfect all -rounder.
“What makes eggs unique is her diet profile,” he said before.
A portion of two eggs offers a source for almost every essential vitamin and mineral, with the exception of vitamin C and B3.
But that’s not it. Research published in the American College of Nutrition Journal found that eating an egg per day could reduce the risk of stroke by 12 percent.
The senior researcher Dr. Dominik Alexander from the Epidstat Institute in Michigan said: “Eggs have many positive nutrient attributes, including antioxidants that have been shown that they reduce oxidative stress and inflammation.
“They are also an excellent source of protein that is related to lower blood pressure.”
A large egg has 6 g protein and vitamins E, D and A as well as antioxidants lutein and zeaxanthin.
