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The 3 Healthiest Foods for a Long Life, a Strong Heart, and Healthy Joints

In the quest for better health and disease prevention, people are increasingly looking to the quality of the food they eat. Fast food, fried foods, sweets, and foods made with genetically modified organisms (GMOs) are being replaced by healthier options. Research studies show that food is more than just nutrition to fill the stomach: it can prevent specific diseases and lengthen life.

The first of the three healthiest foods are almonds. A recent study published in the European Journal of Clinical Nutrition found that eating 1.5 ounces of lightly salted, dry-roasted almonds every day (about 35 almonds) reduces overall hunger, does not affect body weight, and helps people achieve your daily ideal. vitamin E intake.

Another study that was published on the consumption of walnuts appeared in the New England Journal of Medicine. It showed that people who eat nuts live longer than those who don’t. The study included 76,464 women and 42,498 men and found that the more times per week walnuts were eaten, the greater the reduction in the risk of death. Those who ate the most nuts had 29% fewer deaths from heart disease.

Wild salmon is one of the healthiest foods in the world. A Swedish study showed that fatty fish such as salmon, sardines and mackerel prevent the development of arthritis. Women in the study who ate just one serving of oily fish per week reduced their risk of arthritis by 52%. Fish and fish oils have also been shown to be a good arthritis remedy for sufferers.

An Oxford University study found that children who took fish oil supplements slept better at night, waking up less often and sleeping nearly an hour longer each night.

Regarding the use of fish oil for heart and artery health, a study was conducted at Columbia University Medical Center in New York. The researchers found that a diet rich in fish oils can prevent the buildup of fat in the aorta, the main artery leading from the heart. The beneficial actions of fish oil in blocking cholesterol buildup in the arteries were found even with very high fat intakes.

Broccoli contains a potent rainbow of vitamins, minerals, and plant nutrients. It is a cruciferous vegetable, which means that it belongs to the cabbage family. A key ingredient in broccoli known as “sulforaphane” has been shown to have anti-cancer benefits. The International Journal of Cancer featured a study of men diagnosed with prostate cancer. Those who ate cruciferous vegetables had a statistically significant 59% lower risk of prostate cancer progression.

Broccoli also contains a nutrient called indoles that can balance hormones by blocking excess estrogen in the body. This is important for women at the time of menopause when the level of progesterone drops to almost zero, while estrogen is still present. An imbalance of hormones can contribute to menopausal symptoms such as insomnia, hot flashes, irritability, night sweats, leg cramps, and mental depression. Eating a little raw broccoli several times a week can help reduce symptoms.

Broccoli should be eaten raw or lightly steamed to retain its highest levels of sulforaphane and provide the most health benefits. A study from the Netherlands showed that consumption of raw broccoli results in faster absorption and higher peak levels of sulforaphane in the blood compared to cooked broccoli.

Make good use of healthy foods for good health and long life.