The foods that you eat can have a significant impact on overall health and quality of life. For instance, unhealthy foods like red meat and artificially sweetened beverages heighten the risk of metabolic disorders that take a toll on longevity. Poor nutrition can also cause cardiovascular disease and certain types of cancer including that of the bladder, colon and breast.

Fortunately, regular consumption of nutritious foods can not only nourish the body but also prevent ailments and chronic diseases. If you want to live a long and healthy life, you have to eat nutrient-dense foods that support body functions like immunity and metabolism.

Here are 10 incredibly healthy foods that promote longevity.

Cruciferous vegetables

Cruciferous vegetables like broccoli, cauliflower, cabbage and Brussels sprouts contain sulfur-rich plant compounds that enhance immunity and protect against chronic diseases. Cruciferous vegetables also have anti-cancer properties that can inhibit the growth of tumors and induce programmed cell death of cancer cells.

Leafy greens

Leafy green vegetables are excellent sources of immune-boosting antioxidants and nutrients. Regular consumption of leafy greens is known to improve cardiovascular health and lower the risk of disorders like obesity, fatty liver disease and Type 2 diabetes. Leafy greens also contain essential B complex vitamins that protect cognitive health and support cell development. Meanwhile, high amounts of carotenoids prevent vision loss.

Nuts

Nuts contain heart-healthy omega-3 fatty acids that regulate glucose levels and blood pressure. As low-glycemic foods, nuts are best consumed to avoid high glucose levels without sacrificing calorie count. Additionally, nuts can reduce cholesterol and promote weight loss.

Seeds

Like nuts, seeds also contain a generous amount of omega-3 fatty acids. However, seeds also double as plant-based sources of high-quality protein. Protein is an essential macronutrient that boosts metabolism, improves immunity and promotes cell development. Common nutritious seeds include chia seeds, flaxseeds, sesame seeds, sunflower seeds and pumpkin seeds.

Berries

Most varieties of berries are excellent sources of natural sugar, antioxidants, dietary fiber and micronutrients. Berries also have anti-cancer properties that can slow the growth of cancer cells. Additionally, berries are known to improve blood pressure and cholesterol levels.

Pomegranate

The tart pomegranate fruit contains high concentrations of punicalagin, a phytochemical that has antioxidant and anti-cancer activities. As a natural brain-booster, the pomegranate can also lower the risk of dementia and degenerative cognitive decline.?

Beans

Like seeds, beans contain high-quality proteins that support muscle development. As plant-based foods, beans also contain antioxidants and dietary fiber that promote digestion and metabolism. Regular consumption of beans is also commonly linked to stable glucose and cholesterol levels. Additionally, beans can protect against colon cancer, breast cancer and prostate cancer.

Mushrooms

Different varieties of mushrooms, such as shiitake, oyster, button and portobello, have anti-inflammatory and anti-carcinogenic effects against breast cancer. Mushrooms are also known to strengthen immune cells, prevent cellular damage and treat inflamed arteries caused by cholesterol buildup.

Onions and garlic

Bulb vegetables like onions and garlic are known to have active compounds that possess antioxidant, antibacterial and anti-inflammatory properties. Onions also contain high concentrations of flavonoid, an antioxidant that can protect against certain types of cancer. Meanwhile, regular garlic consumption is linked to a reduced risk of bacterial and viral infections.

Tomatoes

Tomatoes are chock-full of health-promoting antioxidants including lycopene, beta-carotene and vitamins C and E. High levels of lycopene are commonly linked to a reduced risk of prostate cancer and cardiovascular disease, while beta carotene is known to protect against vision loss caused by macular degeneration. Vitamin C, on the other hand, generally enhances immune responses to pathogens, while vitamin E maintains bright and blemish-free skin.

Eating a balanced diet that contains a variety of nutrient-dense foods can improve longevity. Regularly consume fruits, vegetables, beans and seeds to improve overall health, avoid chronic diseases and increase life expectancy.

Sources:

LiveStrong.com

VeryWellHealth.com