New York :
There are four foods that are not lacking in the pantry of the longest and healthiest people on the planet. It’s about food tasty that the inhabitants of the Blue Zones where people live for a long time enjoy every day, eighty, ninety and one hundred years.
The centenarians of Barbaglia (Sardinia, Italy), Okinawa (Japan), Ikaria (Greece), Loma Linda (California) and the Nicoya Peninsula (Costa Rica) do not count calories, do not take vitamins, do not weigh grams of protein or read the labels. They don’t restrict your food intake; in fact, they celebrate with food.
What is not missing in the pantry of the oldest people?
Go for beans, lentils, chickpeas, and lima beans. Beans are a staple in the Blue Zones diet; they eat half a cup per day on average. It is a very nutritious that has been underestimated. Are hearty, versatile, satisfying and healthy.
Legumes provide vegetable protein, are a source of fiber, iron and folic acid. They have a low glycemic index, are low in fat, without cholesterol and with a low calorie content (260-360 kcal / 100 g of dried legumes), according to data from the Food and Agriculture Organization of the United Nations (FAO ).
In addition to being nutritious, beans are probiotics, they favor your intestinal microbiota and with it your immune system.
2. Fruits and vegetables
Another key to long-lived health in the Blue Zones is that people eat an impressive variety of vegetables in season, then keep the surplus to enjoy in the off-season.
Consuming fruits and vegetables not only reduces the risk of obesity but also cardiovascular disease, cancer and type 2 diabetes, according to the World Health Organization.
Keep your favorite fruits and vegetables on hand, even frozen or canned, avoiding syrup and high-sodium options. Cover half of your plate with vegetables, the recommended intake for adults is 1½ to 2 cups of fruit and 2 to 3 cups of vegetables.
Walnuts, almonds, and peanuts are an excellent addition to your diet. They have healthy fats like omega-3 proteins, fiber, vitamins, minerals, and antioxidants. Its good fats benefit your heart, they can improve blood cholesterol levels, relieve inflammation, stabilize the heart rate.
Peanuts, for example, stand out because they contain high levels of niacin and are a good source of vitamin E, two nutrients that protect against age-related cognitive decline. Including peanuts in your diet can help prevent Alzheimer’s, according to Harvard researchers.
A handful of walnuts is roughly two ounces, which appears to be the average amount that Blue Zone centenarians eat.
Whole grains such as oats, barley, brown rice, and ground corn. Whole grains offer a “complete package” of health benefits. Whole grains are an excellent source of fiber, they also provide B vitamins, minerals, antioxidants and phytochemicals.
Effects of cereals according to the Harvard Nutrition Source:
- They maintain a level of sugar in the blood rather than causing sharp spikes.
- They help lower cholesterol and to move waste through the digestive tract.
- They help prevent the formation of small blood clots that can trigger heart attacks or strokes.
- The phytochemicals and minerals essential like magnesium, selenium and copper can protect against some cancers.
Now you know them, the four basics that you cannot miss in your daily diet: cereals, replace white bread with 100% whole wheat bread; Beans, they are easy to cook, but you can make it easier with beans in cans low in sodium; walnuts, the perfect sandwich; and the fruits and vegetables, your favorites and of all colors.
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