Healthy eating prolongs life. According to a study published in the "International Journal of Epidemiology," daily consumption of 10 servings of fruits and vegetables may protect against premature death to 7.8 million people in the world. Recommendations of the World Health Organization a little more modest: 5 servings of fruits and vegetables (400 grams) a day is enough to increase the likelihood of good health in elderly age.
To be effective in the prevention of cancer, scientists recommend, first of all, there are green leafy vegetables and cruciferous such as cabbage or broccoli. In turn, the development of heart disease prevent apples, citrus fruits and leafy vegetables mentioned above.
However, health and longevity contribute not only fruits and vegetables, but other foods. Thus, an important role is played by cereals, dairy products and animal products. Some are better to eat rarely and in moderation, the other due to their positive effects on the body should eat regularly.
Here are 10 foods that protect against chronic diseases and prolong life.
1. Olive oil
"The protagonist of" Mediterranean diet, thanks to which the inhabitants of the countries of southern Europe, such as France, Spain or Italy, the lead in the ranking of life expectancy.
Useful properties of olive oil is usually explained by the content of omega-3 and omega-9 oleic acid. Further, oil and other substance comprises a strong health promoting properties: oleokantal. According to a study published in 2015 in the «Journal of Molecular and Cellular Oncology» magazine, cancerous cells exposed to this compound are dying in record time from 30 minutes to one hour. For comparison, apoptosis (programmed cell death) lasts from 16 to 24 hours. In addition to the proven anti-cancer properties, olive oil also has a protective effect on the cardiovascular and nervous systems.
2. Linen
When it comes to the unsaturated fatty acids omega-3 as the main source is often referred olive oil. Meanwhile, the content of these valuable compounds linen is unmatched, but still less popular.
Flax has long been known as a fibrous plant, but it is now appreciated for the beneficial properties for health: how in the form of seeds, and in the form of flaxseed oil. Flax seeds are better to buy in raw form and consuming pre-chopped bay and warm water. So one is checked out the maximum number of valuable substances. In turn, flaxseed oil is better to buy at the pharmacy, where, unlike most stores, it is kept chilled and without access to light - such conditions are important for the protection of the omega-3 from oxidation. In addition to fatty acids flax contains mineral salts, phytosterols and vitamin E.
3. Millet
Millet is one of the healthiest cereals. As it does not contain gluten, so it can be used without restrictions as part of a gluten-free diet. Millet porridge easier to digest than other cereals. This is the only cereal, possessing alkaline properties - most of the foods in our diet, in addition to fruits and vegetables, have an acidifying effect.
In addition, the millet is rich in B vitamins: B1, B2 and B6, are responsible for the effective functioning of the nervous, circulatory and immune systems, as well as the view. Grains are a source of trace elements such as zinc, copper, iron and silicon, the latter of which is rare in food and affects the condition of blood vessels and appearance of the skin, as well as antioxidants, which play an important role in the prevention cancer. With such reserves of nutrients more servings per week of millet extended the years of his life.
4. Spicy pepper
Experts say than hot pepper, so it is useful. This is because it is present in the capsaicin - the compound with a very strong anti-tumor effect. According to some studies, capsaicin can prevent the development of vascular diseases, diabetes, obesity and other diseases.
The content of capsaicin in some varieties of pepper describes the so-called Scoville. According to this separation, pure capsaicin has 15-16 million "focus units." For example, the concentration of the pepper spray is 5 million, and in the most acute pepper - Carolina Riper - 1.5 million. A well-known habanero contain up to 350,000 Scoville units, while jalapeno spicy, from which the Tabasco sauce, a total of about 8,000.
In addition to capsaicin, hot pepper contains very large amounts of vitamin C, which also has anti-cancer properties and beneficial effect on the immune system. But do not overdo it with the chilli and his "family" - they can seriously irritate the mucous membrane of the gastrointestinal tract.
5. Cabbage
The fixed component of any kitchen, and, incidentally, one of the most useful. Cabbage is a rich source of folic acid (B9 vitamin). Most of us suffer from a deficiency of this compound, and it performs a very important function in the body. First of all, involved in the formation of nucleic acids - the "bricks" from which the DNA chain is constructed. Folic acid is also involved in the formation of blood cells (erythrocytes), regulates the concentration of homocysteine - amino acids, excessive levels that can damage blood vessels.
Cabbage also contains glucosinolates - compounds which are converted during digestion in substance with anticancer activity (including indoles, nitriles, thiocyanates).
Even more useful than conventional fresh cabbage is sauerkraut, which provides valuable lactic acid bacteria contributing to the development of the normal intestinal microflora, and vitamin C. If you want to enjoy the health for many years, it is necessary to include cabbage in your menu.
6. eggs
More recently, around the eggs were disputes: whether they are beneficial or harmful to health. The reason for hysteria - cholesterol. Today there is no doubt that the eggs - a valuable product for the health and the greatest benefit from them when they are consumed boiled.
The eggs are the source of most of the nutrients needed by the human body. They contain all the essential amino acids (protein components), that is, those that the body can not produce on their own. In fact, an egg (in particular, in the yolk) contains a lot of fat (about 10% by weight), including cholesterol. However, they also provide us with the necessary unsaturated fatty acids omega-3 and lecithin, which reduce the concentration of "bad" cholesterol in the blood serum. These compounds protect the circulatory system, counteract the development of atherosclerosis, strengthen the immune system of the body and play an important role in cancer prevention. In addition, egg yolk also gives us valuable fat-soluble vitamins A, D, E, and water-soluble vitamins of group B.
7. Fish
Fish - one of the products that are leaders in the rating of a healthy diet. Unfortunately, the fish often appear in the ranking of junk food. That's because bred fish such as panga, tilapia or salmon grows in waters polluted toxins, feces, harmful microorganisms and additionally "stuffed" huge amount antibiotics. Furthermore, large marine predators such as tuna accumulate toxins (including mercury) present in a small fish, which they feed.
In turn, the fish from the clear waters is an excellent source of nutrients, namely, omega-3, vitamins A, E, D, B and trace elements such as iron, magnesium, copper, zinc, phosphorus. Such a fish out toxins healthy. This is evidenced by the fact that the Icelandic diet based on fish from clean seas, considered one of the healthiest in the world, and Icelanders - one of the most long-lived nations.
8. Walnuts
The name itself indicates the southern European origin, but grow them in other regions. And it is worth to take advantage of. This is because walnuts - is a treasure trove of useful properties. According to a study by researchers from the University of Scranton in Pennsylvania, walnuts contain more antioxidants than the nuts belonging to nine other popular species. Therefore, it is difficult to do without them, hoping for longevity. Antioxidants neutralize free radicals that contribute to the development of civilization diseases as well as slow down the aging process.
Walnuts are also a valuable source of omega-3 fatty acids, vitamin E and L-arginine - an amino acid that is responsible for a number of important functions in the body, including the healing of wounds, removing toxins, proper functioning of the immune and endocrine systems, elasticity vessels. Regular consumption of walnuts reduces the risk of cardiovascular disease, diabetes and cancer - in other words, increases the prospects for a healthy, peaceful old age.
9. calais
It is kind of vegetable sprouts grown since ancient times. In fact, feces attracts attention for its unusual texture: long wrinkled around the edges of the leaves, which makes it easy to distinguish it from other green vegetables.
The most commonly found in the feces of Asian cuisine, including in Japan - the country with the highest life expectancy, where the juice of this vegetable is widely used as a food additive. Advantages of feces also appreciate the Dutch, Danes and Swedes who use green leaves in their traditional dishes.
Further diversity of trace elements and vitamins, feces contains sulforaphane - a compound with a strong anticancer effect and cleansing the body of toxins.
10 Red wine
Although the "main character" of the Mediterranean diet, providing longevity and health, is olive oil, red wine may play an equally important role in extending the life of (necessarily dry). The skin of red grapes is the largest source of resveratrol, which remains in the wine after fermentation of fruit. Resveratrol performs in plants fungicidal and bactericidal function, and on the human body has a much wider range of influences. First of all, it inhibits platelet aggregation, reduces blood pressure and the concentration of "bad" cholesterol, helps to fight with metabolic disorders. And that's not all. Resveratrol affects the expression of genes responsible for longevity.
However, this does not mean that red wine should be consumed liters. Surpluses can bring the opposite result.
A source kobieta.onet.pl
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