Everyone wants to live a long healthy life but very few people manage to live over 75 to 80 years in a healthy physical and mental state. The increase of unhealthy foods in our diet over the last few decades, the increasingly high levels of mental stress and the rise in levels of various types of pollution has corresponded to a lower life expectancy as compared to a century back when people were eating clean and living in a fresh healthy atmosphere.
But still all is not lost and there are ways backed by research through which you can increase your life expectancy and add years to your life.One of the ways to raise the years in your life is through consuming foods which have longevity-boosting effects on your body.Here is a list of 8 such science-backed foods which will help increase your life expectancy if consumed on a regular basis.
1. Leafy greens
Leafy green vegetables are one of the most nutrient-rich foods that exist in nature. So the fact that they have been backed by multiple research studies to increase life expectancy and boost health isn’t something out of the blue.
A recent research study discovered that consuming just a single serving of leafy green vegetables per day not only reduced the participants’ risk of death by 15 percent but also protected their brains from the effects of aging, ensuring a healthy long life.
A 2013 Spanish study found that people who ate berries several times a week had a 30 percent lower risk of dying. Researchers complement this longevity to the high concentration of polyphenols in berries, an antioxidant that is known to prevent degenerative diseases.
All varieties of berries contain concentrated amounts of disease-combating phytochemicals which protect your heart, prevent cancer and enhance your immunity.
According to research, consuming oily fish like salmon once or twice a week may increase your lifespan by more than two years, and decrease your risk of dying from cardiovascular disease by around 35 percent. Especially wild salmon has the most health benefits as it has more omega-3 fatty acids and less saturated fat than farmed salmon.
A research study from the famed Harvard University in the U.S. of over 2 lakh people, for up to 28 years discovered that those people who drank 3-5 servings of coffee a day were less prone to dying from diabetes, heart disease, Parkinson’s disease and had lower suicidal rates. Essentially, the study found that coffee drinking was linked with a lower risk of total mortality.
It is possible that certain compounds present in coffee could have multiple health benefits which leads to its longevity-boosting effects. For instance, the compound chlorogenic acid found in coffee acts as an antioxidant which aids in fighting against cell injury.
5. Dark Chocolate
The gut bacteria present in dark chocolate breaks down and ferments its components, turning them into anti-inflammatory compounds that benefit your health. Research has associated consumption of dark chocolate to more than 40 distinct health benefits including longevity.
A featured article on the research study conducted by the Harvard University on 8,000 men found that those people who ate chocolate as many as three times a month lived a year longer than those who didn’t. The more the concentration of cocoa in your dark chocolate(at least more than 70%), the better it is in terms of health benefits.
A research study conducted by the Harvard Medical School found that eating just a handful of nuts daily can add many days to your life. People who treated themselves to walnuts, almonds, pistachios and other tasty nuts were 20 percent less likely to die from any cause. The reason behind these positive studies could be courtesy of nuts being a rich source of vital minerals like magnesium as well as fiber and protein, all of which are associated with a longer life.
Whole wheat cereal, oatmeal, and other whole grains could be beneficial in increasing your life expectancy as a study done by the NIH(National Institute of Health) discovered that people who consumed a fiber-abundant diet, especially from whole grains had a substantially lower risk of dying. The researchers think that the health boost is because of the way fiber helps regulate blood sugar and bowel movements.
Quinoa is a complete protein(contains all 9 essential amino acids) and has high amounts of antioxidants and healthy fats in it. A 14-year long Harvard study discovered that eating a bowl of quinoa a day may lower your risk of premature death from diseases like diabetes, cancer, respiratory disease and heart disease by around 17 percent.
All these healthy foods mentioned above are backed by their longevity-boosting effects by research studies conducted by reputed institutions like Harvard. So there is absolutely no doubt about them being capable of increasing your life if consumed on a consistent basis in coordination with a healthy diet. So start consuming these foods daily in appropriate portion sizes and let their beneficial effects lead you to a healthy, longer life.