Main points:
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Your diet and your overall lifestyle play a key role for your health for life.
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Omega-3 fatty acids, antioxidants, fiber, vitamins and minerals support healthy aging.
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Some of these comfortable and accessible healthy aging staples are probably on your pantry shelves.
Pantry foods can prepare food and plan more comfortable, economical and nutritious (when you have the right ingredients). What you eat on a regular basis has a big impact on your health. Qianzhi Jiang, RD, Ph.D., says: “Nutritional density eating plan, which emphasizes plant food sources, is associated with lower mortality and healthier longevity.”
Choosing a diet directly and indirectly affects the quality of your life. “Good nutrition maintains constant energy, mood, digestion and sleep quality – all things that contribute to the better quality of life, especially with aging,” says Amy Shapiro, MS, RD, CDN.
Eating longevity means choosing foods that improve your life expectancy and “health duration”. Jiang says, “As a health expert, I look at a year spent in good health and high quality quality of life.”
As we grow older, we have some control of our health, which can be very enabled. Maggie Moon, MS, RD, says: “About 75% of our health duration is determined by the choice of our lifestyle, not our genetics.” Try not to have this and focus on the start; Several corrections of your pantry can only be the right place to start.
Read on and learn about the 11th pantry items of these best nutritionists and other important lifestyle tips on how to increase your life length and quality.
1. Walnuts
Perhaps it is not a coincidence that walnuts are formed as a mini brain. “Studies have linked regular use of walnuts with less inflammation and better cognitive aging,” says Shapiro.
Moon adds: “Clinical trial has found that eating one to two handfuls of walnuts a day, older adults, especially those with limited healthy food, can slow down cognitive decline.” The moon also says that eating walnuts in the middle can help prevent early brain changes that cause Alzheimer’s disease.
Start your day using Trail Mix energy bites made of black beans, walnuts and dates.
2. Seaweed
Jiang always stores seaweed in its pantry for snacks or cooking. “Small calories, but packed with fiber, vitamins, minerals, phytochemicals and polysaccharides, seaweed can help reduce the risk of diabetes and cardiovascular disease,” she says.
The Moon notes that seaweed is a vegetarian choice to use omega-3: “Those omega-3 are anti-inflammatory and literally part of the structure of healthy brain cells that face greater challenges in aging.”
3. Canned or dried beans
Beans contain a variety of nutrients that grow health, including vegetable proteins, fiber and vitamins and minerals. They also contain polyphenols, plant compounds with both anti -inflammatory and antioxidant properties.
“Canned or dried beans (such as black beans, chickpeas or lenses) are packed with fibers, vegetable proteins and minerals such as magnesium and potassium. Beans are tufts in areas such as blue areas;
Snack on carrots or whole grain crackers with this lightly homemade garlic humm. Or try these “one cup” lentils and rice with spinach to make a simple weekly meal of the week.
4. Exhibition olive oil
The used olive oil is the main ingredient in the Mediterranean diet. Naturally, it is rich in monounsaturated fat and polyphenols. Shapiro notes: “The combination of healthy fats and polyphenols maintains healthy cholesterol and reduces inflammation.” The Food and Drug Administration supports the eating of 1.5 tablespoons (20 grams) of olive oil every day to help reduce the risk of coronary heart disease.
Roasting vegetables with extra olive oil or making a simple citrus vinaigrette that can be used to marinate protein or as a salad sauce.
5. Chia seeds
Chia seeds are a plant based omega-3 fatty acid and soluble fiber. “Clinical studies show that eating chia seeds improves high cholesterol and high blood pressure, both of which contribute to accelerated signs of aging in the middle and older adult,” says Moon.
We love this bruise almond chia pudding.
6. Plums
The divisive contains the necessary nutrients to make the bones strong, including vitamin K, boron, calcium, magnesium and phenol compounds. The Moon says, “Cragians provide some nutrients that create strong bones, which is especially important for mobility and independence later in life; they have fiber and intestinal microbial side products that help the bones absorb calcium.” In addition, fiber fiber can maintain regular intestinal movements and contribute to digestive health, shapiro notes.
7. Nutrition yeast
The vegetable source of vitamin B12, nutrition yeast gives a natural cheese flavor without extra fat or sodium. With a low level of B12, you can speed up cellular aging, and the older people have a higher percentage of deficiency. Shapiro recommends adding nutrition yeast to corn, salad sauces and grains, how to replace foods high in saturated fat such as cheese.
8. Green tea
Sharing a conversation with a cup of tea is a great way to contact your friends. Drinking tea can also be a great means of relaxing. But it is not just a drink act; Green tea contains nutrients that can reduce stress and maintain cognitive health. The Moon says, “Green tea gives bioactive individuals who are known to stimulate blood flow to the part of the brain that helps us control stress. It also has a mixture of caffeine and l-theanin to help the brain remain alert but calm.”
9. Herbs and spices
Small but capable of herbs and spices give the taste and color of any dish. We love turmeric and parsley because of their components that support brain and heart health. The moon says, “The ingredient of the active turmeric, the curcumin, is part of the brain cleansing crew, which breaks the extra protein clumps that can cause cognitive downturn. Turmeric is associated with reduced cortisol and increased cerebral neurotrophic
The Moon also notes that the use of parsley as part of a common healthy eating plan can provide flavonoids associated with a decrease in stroke risk, a common factor in cognitive decline.
Find your favorite turmeric recipes: 20 turmeric recipes for anti -inflammatory enlargement
10. Canned fish
The preserved fish are packed with omega-3 fatty acids, essential fatty acids that play in reducing inflammation and maintaining brain health. “Eating canned fish once a week checks one of the Mind Diet guidelines that were generally associated with a 53% decreased Alzheimer’s disease and 7.5 years younger brain, as well as slowing down cognitive downturn to aging.”
Shapiro points out that smaller fish, such as sardines, contain calcium in bones. Calcium is an important aging nutrient because it maintains bone health. She also loves them for convenience, cost and powerful anti -inflammatory properties. Add to your salad, sandwiches or cereals in canned fish, a universal, stuffed and nutrients in a dense dish.
We love this Greek salad with sardines and these simple sardines on crackers.
11. Small grains
USDA Diet Guidelines recommend At least Half of the grain you consume daily, be healthy grain. All grains contain vitamins, minerals and fiber. Shapiro’s favorites are oats, Quinoa and Farro: “It gives fiber to intestinal health, B vitamins and constant release carbohydrates to stabilize blood sugar and maintain long -term metabolic health.”
Never tried Farro or Quinoa? Try this beetroot, tangerine and Farro salad, or these quinoa stuffed peppers.
Other tips to increase longevity
In addition to a nutritious diet, “a healthy lifestyle can help you extend your life expectancy from 8 to 10 years,” says Jiang. Everyday movement is extremely important for maintaining lean body mass, bone health and balance. With aging, with strong muscles and bones, you can prevent falls. Shapiro says, “Include normal movement and activities in your day. Especially walking, strength training and movement that supports muscle mass, heart health and mental well -being.”
Social connection can prevent loneliness and is another important lifestyle habit that can improve and increase your health. “Priority for communication and relationships. It is shown that strong social relationships and a sense of goal are stimulated by longevity,” says Shapiro.
Stress management, sleeping well, not smoking and limiting alcohol is another strategy for a longer and healthier life.
The essence
“Longevity means long life and enjoy the quality of life throughout the year, including good health, independence and vitality. It is not just adding your life years, but adding your life,” says Shapiro.
Start by accumulating your pantry with easy -to -use, comfortable and accessible ingredients. Consuming storage items rich in fiber, antioxidants and omega-3 fatty acids can contribute to overall health. Other useful strategies include daily movement, social connection, quality sleep and search for stress management.
Read the original article about Eatingwell