To live a healthy and long life, it is needed to follow healthy habits. Healthy habits include regular physical activity, healthy eating and getting enough sleep. They are important at all ages, but the most important factor to live a long life is healthy eating habits. Your diet is a major contributor influencing the health and helps prevent chronic diseases. The following list of nutrient-dense foods can help boost your immune system and provide longevity.
Greens are a great source of vitamins and nutrients, moreover, they are extremely low in calories. This type of vegetables is a perfect weight-loss food as they have about 100 calories per pound that is why they can be eaten any time you want. Greens are very low in sugars and contain a lot of water, they actually help regulate your blood sugar level, promote good eyesight, take care of your bones and also lower your risk of cancer. It is very important to chew vegetables well to activate anti-cancer effects.
Beans are extremely useful product for our body. Beans are rich in complex carbohydrates, vitamins, minerals and antioxidants, they provide little to no fat and are cholesterol-free. Beans pack a lot of fiber, which help you feel full they also prevent food cravings. It means that you need to eat less in order to be sated. It is recommended to eat up to 3 cups of the legumes per week to prevent the cancer. This food is effective to prevent from different types of cancer. If you are afraid to eat beans because of indigestion, you need to start with very small portions and slowly build tolerance.
Such vegetables as onion, leek, garlic, chive and some others have a positive influence on the cardiovascular system. Moreover, they boost the immune system and reduce the risk of infection, virus disease and respiratory condition. They are also rich in a unique anti-inflammatory and antioxidant compounds. These vegetables have anti-cancer and anti-diabetes effects. Onions are a good source of vitamins, iron, folate, and potassium. Onions as well as greens should be chopped or chewed pretty well in order get their benefits. Onions can be used to prevent cancers. It works against head, neck and colon cancers.
Mushrooms are the most useful kind of food. This product is the most health-promoting food and should be eaten at list couple times a week. Mushrooms are low in calories and have high levels of vitamin D, A, E, PP. They contain carbohydrates, proteins and practically do not contain fats. This product also boosts your immune system have anti-inflammatory qualities, blocks the estrogen production and is an effective tool to prevent breast cancer. Also mushrooms are useful because they help clean out cholesterol from blood vessels and can prevent or delay atherosclerosis and its related diseases. Mushrooms must be cooked before eating. Raw product can cause problems with the gastrointestinal tract and also contain agaritine which is a potentially carcinogenic substance.
Colorful berries are the most useful food created by the nature. There are no more other products which contain a large proportion of biologically active substances. Berries are also called “super-food”, this is a perfect food for your health. Different scientists prove that berries contain substances that are comparable in activity with medications. They reduce cholesterol, protect vessels from atherosclerosis, help treat diabetes, reduce inflammation, prevent the development of cancer and kill some types of malignant cells. All these properties are proved in scientific researches.
6. Seeds and Nuts
Seeds and nuts are a storehouse of vitamins, minerals, unsaturated fats (useful), soluble fiber, and nutrients. These foods help prevent cardio visual disease and have strong anti-cancer properties. But all nuts have different properties, that is why it is needed to take into account all the peculiarities in order to get the maximum benefit from them. Seeds are loaded with healthy fats and contain more protein than nuts.