In a world where more and more people seek to live more and better, the key could be much closer than we think: In what we eat every day. Science has been investigating how certain habits and foods can directly influence the quality and duration of our life.
In fact, various studies agree that incorporating certain food groups into daily food not only improves general health, but also You can also extend life expectancy significantly.
The key to having a long and healthy life is here
The search for well -being led to science to investigate which habits and foods can be key to living more and better. Different studies revealed that there are certain meals that, if you regularly incorporate them into your diet, can contribute a lot to a longer and more healthy life. In this note we tell you what are the four food groups that should be added every day to take care of your health and increase your life expectancy.
Fruit
Fruits are fundamental in diets known to improve longevity, such as Mediterranean or Planetary Health. These diets show that eating fruits regularly provides key nutrients, such as vitamins C and A, antioxidants and fiber. These nutrients are essential to strengthen the immune system, reduce inflammation and protect damage cells.
Experts such as Dr. Mercedes Sotos Prieto of the Autonomous University of Madrid claim that following these diets is related to a lower mortality for various causes. On the other hand, nutritionist Liz Weinandy of the Wexner Medical Center points out that choosing fruits such as snack instead of processed options It helps reduce stress and protect the brain Thanks to vitamin C. it is recommended to consume between two and three portions of fruits per day to take advantage of all these benefits.
Dairy
Although they are not the main component of diets for longevity, dairy products are also important. According to studies from the Autonomous University of Madrid, products such as cheeses and low -fat yogurts are related to greater life expectancy. Dairy products are an excellent source of calcium and vitamin D, essential to maintain strong bones.
In addition, consuming yogurt and other fermented dairy products such as kefir, rich in probiotics, helps take care of intestinal health. To avoid health problems, it is key to choose dairy without sugar. FAO recommends incorporating three daily portions of dairy in the diet.
Nuts
Nuts are a rich snack and an important source of healthy fats that benefit the health of the heart. Omega-3 fatty acids, especially in nuts, help reduce inflammation and improve circulation. According to the American heart association, a diet rich in nuts can reduce the risk of heart disease and reduce bad cholesterol.
Dr. Mercedes Sotos Prieto also points out that nuts are key in plants -based diets, which are also good for the environment. However, it is important to eat them in moderation for their high caloric value. May Clinic recommends a portion of 43 grams, which is equivalent to a little handful.
Unsaturated oils
Unsaturated oils, such as Oliva, are key in the Mediterranean diet. They help maintain healthy cholesterol levels and, according to the American heart association, extra virgin olive oil can eliminate excess cholesterol from arteries and keep blood vessels in good condition.
These oils, rich in monounsaturated fats, are essential to reduce the risks of heart disease and take care of brain health. Incorporating unsaturated oils, such as Oliva, every day is one of the most recommended advice to maintain a healthy heart, according to Mayo Clinic.
Source: Ambito
I am an author and journalist who has worked in the entertainment industry for over a decade. I currently work as a news editor at a major news website, and my focus is on covering the latest trends in entertainment. I also write occasional pieces for other outlets, and have authored two books about the entertainment industry.
