Healthy life goal: 15 foods to stay healthy longer

Integral rice

Brown rice is a food low in sodium and rich in potassium, which helps to normalize blood pressure and prevent hypertension. Its fiber content reduces cholesterol, since it absorbs its excess and eliminates it through the intestine. It also speeds up transit and prevents constipation. In addition, it contains selenium, a mineral that delays the action of free radicals, responsible for cell aging.

Apples

With apples all are virtues: they fight fatigue, stress and depressive states. Its flavonoids prevent cholesterol from being deposited in the arteries, thus preventing heart attacks. Also, raw and with skin, it fights constipation; peeled and grated (once the pulp has darkened) is effective against diarrhea. And if you want a good morning energy kick and you don't feel like coffee, an apple will get your body activated. Why? The fruit contains fructose, which is slowly transformed into energy and manages to activate us throughout the day. It only contributes 48 kcal per 100 g.

Kiwi

Kiwi is a food very rich in vitamin C. In fact, it is 50% more than orange, did you know? This fruit behaves as an antioxidant. According to the US National Institutes of Health (NIH), taking large amounts of vitamin C helps reduce the risk of lung, breast and colon cancer. Its vitamin C also helps reduce stress and anxiety, making it a great ally for our body.

Discover the foods with the most vitamin C.

Mussels

Mussels have more iron than meat, making it an excellent food to prevent anemia. They are also rich in magnesium, which fights decay. Its caloric intake is very low, as well as its fat and cholesterol content.

Lemon

Lemon enhances the protective action of the foods it accompanies. For example, a study from the University of Lucknow (India) found that adding lemon juice to green tea increased the antioxidant power of the drink. On the other hand, with milk it decreased. This antioxidant power is explained by its richness in limonene, with anticancer properties and with a great capacity to reduce the risk of degenerative diseases.

Beet

A study from Wake Forest University (USA) found that eating beets every day helps improve brain health in older people. In addition, it is a food rich in anthocyanins and flavonoids, which prevent the appearance and growth of tumors. Raw is delicious, although if you are looking for alternatives, try it as a smoothie too.

Salmon

Being rich in vitamin B12, salmon helps the proper functioning of the central nervous system and fights fatigue, making it ideal in times of fatigue. Its omega 3 fatty acids increase the production of serotonin (the hormone of happiness), which improves mood and prevents stress and cognitive decline.

See recipes with salmon.

Lentils

Lentils contain a lot of iron (100 g provides 8.2 mg), so they help fight anemia. If you also combine them with foods that contain vitamin C, such as a tomato salad or a little parsley, the iron will be better absorbed. They are also very satiating, and avoid constant snacking, which encourages overweight. They contain folic acid, a vitamin that reduces levels of homocysteine, a cardiovascular risk factor.

Dates

Dates have nutritional properties similar to wine, as they contain tannins, antioxidants that help prevent degenerative diseases. They also reduce bad cholesterol because they prevent its absorption and reduce inflammation of the intestinal mucosa.

Quinoa

This pseudocereal is rich in essential amino acids such as tyrosine and glycine, which have a sedative effect on the nervous system and therefore help you relax. It is also very rich in kaempferol. According to a review by the University of Seville, a diet rich in this substance reduces the risk of cancer and heart disease.

Oats

Oats stimulate the thyroid, which participates in the metabolism of fats and helps burn them. It is also rich in phytosterols, such as avenasterol or beta-sitosterol, which lower cholesterol and protect the heart, as well as prevent breast, colon or prostate cancer.

Almonds

They strengthen the immune system thanks to vitamin E and zinc. They also stand out in group B vitamins, specifically riboflavin or vitamin B2, which provides energy, promotes the formation of antibodies and red blood cells, and improves the condition of the skin, nails and hair.

Onion

Contains quercetin, a natural antihistamine against allergies. Studies have shown that regular onion consumers have greater protection against cancer thanks to its sulfur compounds and flavonoids, with antioxidant properties.

Curd

It has less calcium than aged cheeses, but it is better assimilated because it is less fatty. This lower proportion of saturated fat prevents overweight and cardiovascular problems. In addition, it is a food very rich in protein, since it is a dairy derivative.

Parsley

It is a very diuretic plant, so it improves kidney health. This function is due to the action of apiol, a substance that helps eliminate fluids, toxins and grit from the kidneys. It also whets the appetite and can be used as a booster to help treat eating disorders. In addition, it is one of the vegetables with the most iron and vitamin C. And, as it is rich in chlorophyll, chewing its fresh leaves prevents bad breath.

Discover the other foods that will help you live better

The list of essential foods does not end here. Discover the other 15 that will complement your diet and make you have iron health.

No single food can improve health. But there are foods that improve cholesterol, hypertension, prevent inflammation or calm nerves, a cardiovascular risk factor. They are not extraordinary. They are common foods, but they work like a shield that keeps you safe from disease. If you are in good health now, it is time to take your diet seriously, because a good selection of foods will help you stay away from diseases.

Diet is decisive

Diet is more decisive than genetics or luck. Scientists have discovered genes that make people more vulnerable to high cholesterol, and if they are sedentary and do not watch their diet they are much more likely to develop the problem. However, if the diet is made up of healthy foods, genes don't matter. The same can be said for hypertension, diabetes, cancer and many other diseases.

Now you are on time

Most disorders are due to relatively long processes. That we are now healthy does not mean that our way of eating is correct. Effects can take years to come to light. As stated by Professor Jose María Ordovás, a pioneer in nutrigenomics, a science that studies the relationships between food and genetics, "almost all diseases are conditioned by nutrition, and the sooner you correct the diet, the better."

Super healthy foods

In southern Europe we enjoy one of the healthiest traditional eating patterns, the Mediterranean diet. And in it we can enhance certain ingredients based on age or personal weaknesses. We all know if we tend to catch colds or gain kilos, for example. We already present 15 super healthy foods and the disorders they prevent. But if you thought that this list was limited only to those foods … you still don't know us well! So that you can enjoy a varied and healthy diet, we have prepared this second part, which includes other foods that will help you live longer and better.

Easy to incorporate into your diet

These are the 15 new allies for your health. It will be very easy for you to include them in your daily diet. And we have selected very common foods, such as brown rice, parsley, lemon or lentils, which are very important for the proper functioning of the body. And others, not so common, but very "fashionable", so it will be very easy to find them, such as quinoa or oatmeal.

You may find it difficult to include new “characters” in your weekly menus, since you may not know how to prepare them. Don't worry, because in our recipe section you can discover a multitude of ways to cook and serve these foods.

Do not forget to consult our gallery and discover what foods to include in your day to day. And if these 15 allies have known you little, discover the other 15 and complete your list of foods that will help you live longer and better .