What are the foods for healthy brain and long life?

Monitoring Desk

ISLAMABAD: A balanced diet is hailed as a cornerstone of a vibrant and successful lifestyle, yet amidst the myriad of food choices, certain options emerge as nutritional powerhouses.

According to experts, there exists a selection of foods renowned for their exceptional health benefits, particularly in bolstering brain function, supporting heart health, promoting longevity, and enhancing overall well-being.

There are five categories of foods that medical professionals and nutrition experts incorporate into their daily regimens to achieve optimal health outcomes.

In a quest for robust cognitive function, cardiovascular vitality, and extended longevity, health specialists advocate for a dietary regimen enriched with select superfoods.

These nutrient-dense culinary delights not only fuel the body but also serve as potent allies in the pursuit of holistic wellness.

Experts laud the consumption of these foods as an essential component of a wholesome diet, urging individuals to consider integrating them into their daily eating habits for sustained health and vitality.

Leafy Greens

The significance of incorporating leafy green vegetables into your daily meals cannot be emphasized enough, as consistently recommended by experts.

Consuming varieties such as spinach and kale contributes to brain health, while a diet abundant in fiber-rich foods has been linked to a reduced risk of depression.

Moreover, these greens are densely packed with vital nutrients like vitamin A, folate, vitamin C, iron, vitamin K, potassium, and calcium.

Incorporating green leafy vegetables into salads alongside other nutritious vegetables and fruits is a convenient way to enjoy their benefits.

Berries

Experts recommend including fruits in your daily diet whenever possible, with one group standing out for its numerous health benefits: berries.

Blueberries, in particular, are hailed by longevity researcher as the “holy grail” of longevity foods due to their rich vitamin and antioxidant content, which he likens to protective armor against infections.

Blueberries are touted for their contributions to eye health, muscle recovery, brain function, and cellular strength. Compared to fruits like bananas and mangos, berries typically contain lower sugar levels.

Berries, renowned for their vibrant hues, owe their colors to flavonoids, a group of phytonutrients associated with enhanced brain health and reduced cognitive decline.

Proteins

Lean proteins, such as fish, are encouraged by medical professionals and nutritionists as healthier alternatives to red meat. Salmon, in particular, is favored for its abundance of B vitamins, known for their positive impact on brain health.

Fish and shellfish also offer lower cholesterol levels than red meat, making them preferable for heart health, according to cardiologist Dr. Elizabeth Klodas.

Legumes

Legumes, often overlooked but dubbed as “underrated” longevity foods by nutritionist Samantha Heller, are praised for their immune-boosting properties.

Rich in protein, fiber, antioxidants, and minerals like magnesium and iron, legumes like lentils, black beans, and chickpeas are favored choices. Their high fiber content also contributes to a healthy brain.

Nuts and Seeds

Nuts and seeds, despite their small size, pack a powerful nutritional punch, particularly with their omega-3 fatty acids, crucial for maintaining healthy brain cells and reducing inflammation.

Sunflower seeds, in particular, stand out as an excellent plant source of vitamin B5, according to Naidoo, providing 20% of the recommended daily value in just one ounce.

Incorporating these nutrient-rich foods into your daily meals can significantly contribute to overall health and well-being.