9 super foods that can help you live longer

A balanced diet helps maintain a healthy weight, strengthens your immune system, increases energy levels, and significantly reduces the risk of chronic diseases like heart disease, type 2 diabetes, and some cancers. Additionally, proper nutrition positively impacts mental health by improving mood and brain function.

Key Roles of Food in Your Health:

• Energy and metabolism: Food provides carbohydrates, proteins, and fats, which are macronutrients that fuel your body's daily activities.
• Growth and repair: Nutrients like proteins, vitamins, and minerals are essential for building and repairing body tissues.
• Disease prevention: A healthy diet can reduce your risk of developing chronic conditions such as heart disease, stroke, type 2 diabetes, and certain cancers.
• Immune function: A diet rich in vitamins and minerals helps support a robust immune system, which is crucial for fighting off infections.
• Weight management: A balanced diet helps you maintain a healthy body weight, which is important for overall health and reduces the risk of obesity-related issues.
• Mental and cognitive health: Food provides the nutrients necessary for proper brain function, and a healthy diet can improve mood, reduce stress, and enhance cognitive performance.  

Dr Rivane Chybar Virgo, medical doctor and health and wellness coach, speaking at a bi-weekly 'Health Talk Sunday Series’ said there are nine superfoods that can help you live longer including berries, nuts, dark leafy greens, cruciferous vegetables, legumes, fish, olive oil, pomegranates, and green tea. 

These foods are rich in antioxidants, vitamins, minerals, and healthy fats that protect against chronic diseases and support overall health: 

• Berries: Packed with antioxidants, vitamins, and fibre that can reduce the risk of heart disease and certain cancers. These include blueberries, strawberries, and raspberries. As we age, the risk for conditions like heart disease, arthritis, neurological disorders, diabetes, and cancer increases, largely due to inflammatory processes and oxidative stress. Antioxidants contained in blueberries, like vitamins C and K and minerals like manganese, help fight inflammation and can actually slow the aging process.
• Nuts and Seeds: Provide healthy fats, protein, and fibre that support heart health and reduce inflammation. These include walnuts, almonds, and flaxseeds that are great options. Nuts have antioxidant and anti-inflammatory properties. Eating them has been shown to help lower cholesterol and blood pressure while reducing the prevalence of diabetes.
• Dark Leafy Greens: Nutrient-dense and rich in vitamins A, C, and K, as well as antioxidants. They may slow cognitive decline and help prevent chronic diseases like cancer and heart disease. These include kale, spinach, and Swiss chard. Leafy greens contain antioxidants and other brain-protective compounds, like lutein, folate, and beta-carotene.
• Cruciferous Vegetables: These vegetables may activate the body's detoxification system and inhibit cancer cell growth. Examples include broccoli, Brussels sprouts, and cabbage.
• Legumes: A staple in long-living populations, these are rich in fibre, protein, and nutrients. They can help lower cholesterol and regulate blood sugar. Includes beans, lentils, and peas.
• Fish: Omega-3-rich fish-like salmon, tuna, and sardines may reduce the risk of heart disease and inflammation.
• Extra Virgin Olive Oil: Rich in polyphenols and healthy fats that protect against heart disease. Olive oil is also known for its antioxidant and anti-inflammatory properties, which can support healthy aging. Research has shown that olive oil may benefit your liver, immune, kidney, digestive, and brain health. Olive oil can be enjoyed in many ways, and people often use it to cook and dress their dishes.
• Pomegranates: Provide anti-inflammatory compounds that support blood vessel health. Pomegranate juice and seeds are good sources.
• Green Tea: Contains catechins that improve heart health and protect against age-related decline. Green tea possess antioxidant, anti-inflammatory, antimicrobial, and neuroprotective properties. Research suggests that those who regularly drink herbal teas may be less likely to experience chronic diseases like certain cancers, diabetes, arthritis, and cardiovascular disease. 

Key Take Aways:

• Whole, nutrient-dense plant foods can help prevent chronic diseases and support healthy aging.
• Cooking methods, food pairings, and variety are key to maximizing nutrient absorption and health impact.
• A balanced diet with a variety of foods, including non-superfoods, is key for overall well-being and longevity.

For More Information Contact:  Keisha A. Hill JP, Media Practitioner/Communications Consultant: EM: keisha.hillconsultancy@gmail.com