The greatest foods for longevity and mental health have been identified
A balanced diet plays a crucial role in maintaining good health, with certain foods being particularly rich in essential nutrients. CNBC highlights five food categories that medical professionals and nutrition experts regularly consume to promote brain and heart health, longevity, and overall wellness.
1. Leafy greens
Their advantages are invaluable – specialists consistently endorse them. Consuming leafy greens such as spinach and kale promotes brain health, while foods high in fiber are linked to a reduced risk of depression.
Additionally, they are packed with essential nutrients like vitamin A, folic acid, vitamin C, iron, vitamin K, potassium, and calcium. Incorporating green leafy vegetables into a salad with other veggies is a simple way to enjoy their benefits.
2. Berries
It is recommended by experts to consume fruit daily whenever feasible. Among all fruits, berries stand out as the most dominant group.
Blueberries, as stated by longevity researcher Neil Polvin, are considered the top food for promoting longevity. They also offer advantages for eye and brain health, muscle recovery, and cell fortification.
Furthermore, berries contain lower sugar content compared to fruits like bananas and mangoes.
3. Fish and other lean proteins
Dr. Uma Naidu, a psychiatrist-nutritionist, emphasizes the importance of consuming salmon due to its high content of B vitamins, which are beneficial for brain health.
Cardiologist Elizabeth Klodas suggests opting for fish and shellfish over red meat as they have lower cholesterol levels, making them a healthier choice for heart health. She particularly recommends white-fleshed fish like tilapia, cod, snapper, and halibut as sources of lean protein.
4. Legumes
Legumes are an “underrated” longevity food that nutritionist Samantha Heller eats daily to boost her immune system. They’re rich in protein, fiber, antioxidants and minerals like magnesium and iron, Heller said.
Here are some legumes you can add to your diet:
- Lentils
- Black beans
- Nut
- Soya beans
- Edamame
- Lima beans
- Beans.
The high fiber content of legumes also makes them an excellent choice for brain health.
5. Nuts and seeds
Naidoo emphasizes that sunflower seeds are among the top plant-based sources of vitamin B5. Consuming just one ounce of these seeds can provide you with 20% of the recommended daily value of this vitamin, according to her.
Additionally, Naidoo highlights that nuts, particularly hazelnuts and pecans, are abundant in polyphenols. She explains that foods rich in polyphenols are crucial due to their anti-inflammatory and antioxidant properties, as well as their fiber content and essential micronutrients that the body requires.
