Healthful dietary choices can help you stave off longevity-threatening health problems by reducing inflammation in your body.
There’s no clear-cut path to longevity but removing certain health obstacles, such as inflammation, could be the first step. While not all inflammation is bad, the type dubbed “chronic” sticks around and can trigger further problems.
Once chronic inflammation is present, free radical production increases, boosting oxidative damage and even more inflammation. This harmful process can also lay the groundwork for new health conditions, including cancer.
Daniel Herman, a nutritionist and SAQ coach at Bio-Synergy, recommends eating the following anti-inflammatory foods [1].
“Eating these foods can boost longevity by providing the body with important nutrients and antioxidants that help to reduce inflammation and protect against cellular damage,” he stated.
5 longevity-enhancing foods with anti-inflammatory properties
Leafy greens
Packed with antioxidants, fiber and vitamins, the likes of spinach, kale and collard greens could cut harmful inflammation and prevent chronic disease.
What’s more, research, published in the journal Neurology, found that leafy greens could make your brain almost 19 years younger and consequently cut your risk of dementia – all of which can promote healthy aging [2].
Berries
High in fiber, vitamin C, and antioxidants, berries offer more than a tasty snack or a yogurt topping.
Herman said, “Berries like blueberries, raspberries and strawberries protect against cellular damage and oxidative stress, which can contribute to aging and chronic diseases.”
The small fruits offer many benefits, from keeping your cholesterol in check to reducing your blood sugar levels.
Nuts
Herman added that nuts like almonds, walnuts, and cashews are rich in healthy fats, fiber and antioxidants that help to lower inflammation, lower heart disease risk and improve brain function.
What’s more, just around a handful, which is the equivalent of 30 grams, a day should be enough to keep your cholesterol levels at bay.
Whole grains
Whole grains like quinoa, brown rice, and whole wheat are rich in fiber, vitamins and minerals that help to reduce inflammation, improve digestion and prevent chronic conditions such as diabetes and heart disease.
Both heart disease and diabetes can threaten a long, healthy life, making whole-grain foods a great choice.
Fatty fish
According to the expert, from salmon to mackerel, fish high in omega-3 fatty acids are good for your heart and brain health. Additionally, they may reduce the risk of chronic diseases like cancer and Alzheimer’s.
You can nourish your body and support optimal longevity with just a handful of these nutrient-packed foods daily [3].
So, why not take that first step towards a healthier, longer life by incorporating these anti-inflammatory powerhouses into your daily meals? Your future self will thank you .
[1] https://www.bio-synergy.uk/
[2] https://www.sciencedaily.com/releases/2023/03/230308201051.htm
[3] https://www.express.co.uk/life-style/health/1769056/how-to-live-longer-diet-foods
