Longevity: Ten Foods that will surely help you to live a longer Life.

Everyone, young or old likes to live a healthy and a long life. Research has concluded that the rate of shortening of telomeres of chromosomes is related to life span of humans. Telomeres are the tips of chromosomes. In laymen’s terms chromosomes carry genetic information in humans and other living beings. They are present in cell nucleus. A Research conducted by a group of scientists comprising Maria A. Blasco, Director of Spanish Cancer Research Centre, Kurt Whittemore, Elsa Vera and two others has concluded that telomere shortening rate of species is correlated to their life span. So the lower the rate of your telomere shortening rate the longer you can live. So For longevity, these ten foods, mentioned in this article will surely help you to live a longer life.

Omega 3

According to Dr AP Wang Xue Ying of Yong Loo Lin School of Medicine, National University of Singapore, omega 3 fatty acids affect the length of telomeres positively. This means the higher the intake of omega 3 the lower the rate of shortening of telomeres and consequently you can live longer. So eating omega 3 rich foods will definitely lengthen your life.

Foods That Will Lengthen your life.

1.Fish

Fish such as tuna, salmon, catfish and Pollock are rich in omega 3 fatty acids. The American Heart Association recommends eating 2 servings of fish (particularly fatty fish) per week. A serving is 3.5 ounce cooked, or about ¾ cup of flaked fish. According to them fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.

2. Nuts

Many nuts are rich in omega 3 fatty acids. The American Heart Association recommends eating about four servings of unsalted nuts a week. Choose raw or dry-roasted nuts rather than nuts cooked in oil. One serving is a small handful (1.5 ounces) of whole nuts or 2 tablespoons of nut butter. Walnuts contain a lot of omega 3 fatty acids. Almonds, macadamia nuts, hazelnuts and pecans also appear to be quite heart healthy. And peanuts which are technically not a nut, but a legume, like beans, seem to be relatively healthy. Cashews are a good source of omega 3 fatty acids too.

3. Spinach

Spinach is rich in omega 3 fatty acids. Omega-3 fat consumption has been linked to helping to prevent lupus, eczema, rheumatoid arthritis, stroke and cancer, but the strongest evidence to date has to do with heart disease.

Omega-3 fats have been showed to help maintain the heart beat at a steady, regular rhythm. This is very important. The Harvard T.H. Chan School of Public Health states that erratic heartbeats (also known as arrhythmias) are the leading cause of the 500,000-plus yearly cardiac deaths in America. Omega-3 fats also lower blood pressure and improve blood vessel function, two other factors that play a major role in heart disease.

4. Dark Chocolate

The rich, dark chocolate is formulated with 70% cocoa for maximum antioxidant benefit. The product’s purified omega-3 is micro-encapsulated, making it odourless and tasteless. The microencapsulated process means that the omega-3 will not oxidize or lose potency, which can happen to omega-3 in capsule form if it is exposed to air or not used promptly. The Institute of Medicine recommends at least 160 milligrams per day, yet most consume only a small portion of this recommended amount.

“This is a very exciting product as it provides a sweet alternative to other omega-3 foods and supplements and can provide many health benefits for the body,” says Joseph Maroon, M.D., advisor to Maramor Chocolates and author of Fish Oil, the Natural Anti-Inflammatory. “Chocolate is a particularly good food enriched with omega-3 and it contains compounds that aid in its absorption. And dark chocolate is a natural source of antioxidants which help reduce cell damage.”

In addition to omega 3 fatty acids, cocoa powder which is the main constituent of dark chocolate acts as a rich source of poly phenols. According to the Journal of Medicinal Food these polyphenols also play a vital role in cardio protection.

5. Green Tea

Researchers in China have carried out a study involving more than 100,000 Chinese adults. They have found out that those who drank green tea at least three times a week is less likely to suffer a heart attack or a stroke over the next seven years. Their analysis found that regular tea drinkers had a 20% lower risk of having heart disease and stroke, and a 22% lower risk of dying from heart disease and stroke. Specifically, they found that regular tea drinkers could expect to live 1.26 years longer at age 50 than those who did not regularly enjoy a cup of tea. They have concluded that people who drink green tea has a slightly higher life expectancy than those who don’t consume green tea.

6. Broccoli

Medical consultant Dr Sarah Brewer and dietician Juliette Kellow in their book, ‘’Eat Better Live Longer’’ recommends broccoli as a green leafy vegetable that contributes significantly to longevity. Vegetables such as broccoli are packed with nutrients and help protect against heart disease and cancer.

“Broccoli is a great all-rounder, providing vitamins C and E, as well as lutein and zeaxanthin.”

The book goes on to say that a large Chinese study has found that adults who consumed the most cruciferous vegetables such as broccoli had a 22% reduced risk of dying from any medical cause. Studies have confirmed higher intakes of cruciferous vegetables such as broccoli, brussels puts and kale are linked to a lower risk of many cancers, including those in the bladder, breast, bowel, stomach, lungs, ovaries, pancreas, prostate and kidneys. The duo explain: “These green vegetables are rich in unique compounds called glucosinolates, which break down to form cancer-busting compounds, and are packed with cancer-fighting flavonoids and carotenoids.”

Cruciferous vegetables like broccoli contains omega-3 and consequently increased intake of broccoli and other cruciferous vegetables such as brussels sprouts is associated with lower risk of heart disease and type 2 diaabetes.

One cup of raw broccoli florets provides 92mg of ALA O-3 and 27mg of O-6. Cooking increases the bioavailability. A cup of cooked broccoli can contain up to 270mg of ALA omega-3 fatty acids.

7. Avocado

Avocado is the fruit of the avocado tree scientifically known as Persea americana. These days, the avocado has become an incredibly popular food among health-conscious individuals. It’s often referred to as a superfood, which is not surprising given its health properties. There are many types of avocado that vary in shape and color — from pear-shaped to round and green to black. They can also weigh anywhere from 8 ounces (220 grams) to 3 pounds (1.4 kg). The most popular variety is the Hass avocado.

Avocado contains a considerable amount of heart healthy monounsaturated fatty acids. The majority of the fat in avocado is oleic acid — a monounsaturated fatty acid that is also the major component of olive oil and believed to be responsible for some of its health benefits. Oleic acid has been associated with reduced inflammation and shown to have beneficial effects on genes linked to cancer. This explains that eating avocado may contribute to longevity.

Eating avocado can reduce cholesterol and triglyceride levels. According to Pubmed central, a major research database developed by the National Center for Biotechnology Information(NCBI) eight controlled studies in people have examined the effects of avocado on several risk factors on heart disease. These studies have shown that avocados can

• Reduce total cholesterol levels significantly.
• Reduce blood triglycerides by up to 20%.
• Lower LDL cholesterol by up to 22%.
• Increase HDL (the good) cholesterol by up to 11%.

So avocados are an excellent fruit that offers many health benefits and contributes to longevity.

8. Garlic

“Let food be thy medicine, and medicine be thy food.’’ These are the famous words from the ancient Greek physician Hippocrates, regarded as the father of western medicine. He has actually prescribed garlic to treat a number of medical conditions.

Garlic is one of the most common cooking ingredients in the world. Many dishes in Europe, Asia, Africa and the Americas use this strong flavoured vegetable. It is closely related to onions, shallots and leeks. Each segment of a garlic bulb is called a clove. There are about 10–20 cloves in a single bulb, give or take. However, throughout ancient history, the main use of garlic was for its health and medicinal properties.  Its use was well documented by many major civilizations, including the Egyptians, Babylonians, Greeks, Romans and Chinese.

According to PubMed Central, a Chinese study that involved 27437 participants aged over 80 has found that the habit of garlic consumption has reduced mortality. People who consumed garlic more than 5 times a week had an 11% decrease in the risk of mortality consumed it with those who consumed it less than once a week.

High blood pressure, or hypertension, is one of the most important drivers of these diseases.

Human studies have found garlic supplements to have a significant impact on reducing blood pressure in people with high blood pressure. In one study, 600–1,500 mg of aged garlic extract was just as effective as the drug Atenolol at reducing blood pressure over a 24-week period.

So it is evident that high doses of garlic appear to improve blood pressure for those with known high blood pressure (hypertension). In some instances, supplements may be as effective as regular medications.

According to PubMed Central, garlic supplements appear to reduce total and/or LDL cholesterol by about 10–15%. But it has no reliable effect on HDL.

Oxidative damage from free radicals contributes to the aging process. Garlic contains antioxidants that support the body’s protective mechanisms against oxidative damage.

High doses of garlic supplements have been shown to increase antioxidant enzymes in humans, as well as significantly reduce oxidative stress in those with high blood pressure.

The combined effects on reducing cholesterol and blood pressure, as well as the antioxidant properties, may reduce the risk of common brain diseases like Alzheimer’s disease and dementia.

Garlic supplements are known to boost the function of the immune system. One large, 12-week study found that a daily garlic supplement reduced the number of colds by 63% compared to a placebo.

The average length of cold symptoms was also reduced by 70%, from 5 days in the placebo group to just 1.5 days in the garlic group.

Another study found that a high dose of aged garlic extract (2.56 grams per day) reduced the number of days sick with cold or flu by 61%.

The potential effects of garlic on longevity are basically impossible to prove in humans.

But given the beneficial effects on important risk factors like blood pressure, it makes sense that garlic could help you live longer.

The fact that it can fight infectious disease is also an important factor, because these are common causes of death, especially in the elderly or people with dysfunctional immune systems.

9. Tomato

Medical consultant Dr Sarah Brewer and dietician Juliette Keller endorses tomatoes as an essential food in everyone’s diet. In their book titled ‘Eat Better Live Longer’, the pair write: “An integral part of the Mediterranean diet, tomatoes are a great source of health-promoting vitamins A and C. It has been discovered that people living in Mediterranean regions such as Sardinia records the highest life expectancy in the world and research has shown that their Mediterranean diet is key to their longevity.

The book goes on to say that tomatoes contain a powerful antioxidant called lycopene which may improve heart health and protect against a number of cancers. They say a daily serving of tomatoes or tomato products is ideal, but consuming tomatoes only a few times a week can still offer many health benefits. Among tomatoes’ health benefits are boosting heart health and fighting cancer.

A number of studies have suggested tomatoes – particularly the lycopene they contain – help keep the heart healthy. The duo write: “Research shows higher intakes of tomatoes and tomato products reduce LDL (bad) cholesterol, increase HDL (good) cholesterol, and may lower blood pressure. “One review of studies also found lycopene decreased the risk of stroke by 19 per cent. ”And lycopene may also protect against many cancers”. The experts say: “The most compelling evidence is its effect on prostate cancer, the second most common cancer in men.” They cite: “A review of 26 studies found higher lycopene intakes are generally linked to lower incidence of this disease.”

10. Strawberries

Strawberries are rich in immune boosting vitamin C & manganese. Furthermore they are packed with folate, which helps to reduce tiredness and fatigue. According to PubMed Central, strawberries are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.

Strawberries mainly consist of water (91%) and carbohydrates (7.7%). They contain only minor amounts of fat (0.3%) and protein (0.7%).

According to the USDA food consumption data bases the nutrients in 3.5 ounces (100 grams) of raw strawberries are:

Calories: 32

Water: 91%

Protein: 0.7 grams

Carbs: 7.7 grams

Sugar: 4.9 grams

Fiber: 2 grams

Fat: 0.3 grams

Strawberries have a glycemic index (GI) score of 40, which is relatively low. This means that strawberries should not lead to big spikes in blood sugar levels and are considered safe for people with diabetes.

Fibre comprises around 26% of the carb content of strawberries. One 3.5-ounce (100-gram) serving of strawberries provides 2 grams of fibre — both soluble and insoluble. Dietary fibers are important to feed the friendly bacteria in your gut and improve digestive health. They are also useful for weight loss and can help prevent many diseases.

It is evident that strawberries are a good source of vitamin C, manganese, folate (vitamin B9), and potassium. They contain small amounts of several other vitamins and minerals.

As you can see clearly by incorporating these foods into your diet you will be able to lead a healthy and a long life. And as Lord Buddha preached health is the greatest gift.