There’s a reason the Mediterranean diet is called the diet of life. The findings show that people who follow a diet – which favors fresh food over recycled food – tend to not only live longer but live longer and healthier lives. At the same time, it is also the place most watched by people living in the blue zone, these five regions of the world have the highest interest in healthy centenarians.
“People living in the blue zone aren’t looking for the most remote diets or the magic catholic of sincerity,” says Kristin Kirkpatrick, registered dietitian at the Cleveland Clinic. “They eat food,” means fresh, whole foods with minimal reuse. She added: “They also eat at 80% fullness. “So instead of measuring their food intake, they tap into their hunger and satiety cues. “These seven green zone superfoods can help you stave off all the big trouble—cancer, heart problems, diabetes, insanity, roundness—and live well within the triplet of whole numbers.
- Nuts
It’s easy to see why nuts make their way to every superfood list. “They are a rich source of nutrients that can support our vulnerable systems and metabolism, balancing inflammation and inflammation,” says Stacy, a registered dietitian at Wellesley. gut health, promote brain and heart health, and offer cancer prevention packages.”, Massachusetts. No wonder they promote life. That being said, some studies have suggested that certain nutrients found in nuts may have potential benefits for sexual health with Vilitra 40 mg Vardenafil and Vilitra 60 mg Vardenafil.
In a study published in BMC Drug, researchers recruited more than 7,000 adults between the ages of 55 and 80 at high risk for cardiovascular problems and asked them to follow one of three diets, Mediterranean diet supplemented with excess nuts, a similar diet. but with olive oil paint fresh and leftover alphabet rather than nuts, or low-fat diet. After five servings, those who ate more than three one-ounce servings of nuts per week had a 39 percent lower overall mortality risk than those who didn’t eat nuts. In fact, during the study, those who ate nuts had the lowest risk of death. “Walnuts provide us with fiber, protein, healthy fats, and essential vitamins and minerals like omega-3s, vitamin E, calcium, and selenium,” says Kennedy.
- Olive oil painting
Wondering why olive oil painting is the star of the Mediterranean diet? The experimenters speculated that the heart-healthy monounsaturated fat in olive oil paint — especially the primer, the extra virgin variety — was a major factor. Olive oil paint is also high in polyphenols, powerful antioxidants that may help mask several age-related conditions, including Alzheimer’s disease, Parkinson’s disease, cardiovascular disease, and cancer. Olive oil paint and nuts are high in calories. How to enjoy the benefits of these superfoods without gaining weight? “You don’t have to eat large amounts of nuts or paint with olive oil to reap the benefits,” says Kennedy. She suggests adding a teaspoon of olive oil paint to dressings or salad dressings, or having a small pinch of nuts as a fruit snack or sprinkled on salads or in oatmeal.
- Dark leaf flora
Not that you need another reason to fill your plate with lush greens, but then eating spinach, kale, turnips, collard greens, and lettuce, according to a study in the journal Neurology. and the like regularly can slow age-related cognitive decline. The experimenters compared study actors who ate about 1 ½ servings of plants per day with those who ate less than one serving per day and found that rates of cognitive decline in those who ate the most were 11 times younger (in terms of brain health).
- Whole grains
According to a large review of studies published in the journal Rotation, eating more whole grains — say brown rice, bran, oatmeal, popcorn, couscous, and quinoa — can reduce the risk of death. early. The experimenters determined that people who ate about four servings of whole grains per day were 40 times less likely to die during the study period, compared with those who ate little or nothing at all. The health benefits are thought to result from the high fiber content in whole grain foods, which can lower cholesterol. Additionally, Kirkpatrick says, “Whole grains can replace refined white grains, negatively impacting insulin, blood sugar, and satisfaction.” ”
- Fruits
There’s nothing like bad fruit (unless it’s soaked in sugar, of course, and comes in a box). They all offer a variety of proven, anti-inflammatory, and anti-aging packages like vitamin C, potassium, and phytochemicals — your healthy compounds available in foods, says Kennedy. shop. But “berries are especially healthy because they’re low in sugar, high in fiber, and packed with nutrients,” she adds. “Vibrant colors are a way of saying they’re good for you. The Blue-Boy group of nutrients, like in many berries, has unique properties for immunity, brain health, and heart health. In a study published in Applied Psychology, Nutrition, and Metabolism, healthy individuals between the ages of 6 6, and 7 0 who drank concentrated blueberry juice daily showed improvements in brain activity. Research shows that their memory also improves.
- Legumes
People living in the Green Zone – whether in Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Icaria, Greece; or Loma Linda, California has a preference for factory-prepared foods, especially a variety of peas, resins, and lentils in the legume family. These centenarians eat at least four times more tree sap than the average American.
“Beans are low in fat and rich in protein, folate, iron, potassium, and magnesium,” says Kirkpatrick. That’s not all. A review published in the journal Critical Review in Food Science and Nutrition determined that tree sap is roughly associated with a reduced risk of common diseases such as cardiovascular disease, cancer, and cardiovascular disease. diabetes.
- Green tea
However, you might assume that the secret to turning back the time of aging might lie in a pot of green tea if you didn’t know more. You won’t be far. Research has linked green tea with a reduced risk of heart disease, cancer, type 2 diabetes, Alzheimer’s disease, and obesity. It is also not surprising that a study of older adults in Japan found that those who drank the most green tea – five or more cups a day – had a 26 lower risk of dying during pregnancy. % compared to the study seven times more than those who drank it. one cup a day. What about green tea? Nutrient-rich foods high in antioxidants, such as green tea, have been linked to lengthening telomeres. Like the plastic ends of shoelaces, telomeres can attach to the ends of chromosomes and coat DNA. They dock naturally as we progress, but this process can be accelerated by influences such as smoking, stress, and a poor diet.