It is impossible to avoid all stressors as you go through life, but it is possible to minimize them. Stress, at times, can heighten your senses and better equip you for the situation at hand. Chronic stress, however, can negatively impact your mental and physical health in several ways, such as increasing your risk of anxiety, depression, and even heart disease. 

Believe it or not, the foods you eat have a powerful influence on your mental health. According to many studies, prioritizing foods with certain nutrients can help improve your mood and may even reduce stress, anxiety, and symptoms of depression. If you regularly battle with feelings of stress and need help regulating levels, focus on the following nutritious and stress-reducing foods. 

Berries

Rich in antioxidants and anti-inflammatory compounds, berries should be a mainstay in everyone’s diet. They contain essential vitamins and minerals, some of which are involved with mood regulation, stress response, and cognitive function. One study from 2022 monitored the mental health of participants in relation to their fruit intake. Compared to those with the lowest fruit intake, the participants with the highest fruit intake had 16%, 25%, and 27% lower odds for lack of joy, worries, and tension, respectively. Diets rich in berries have also been linked to higher levels of optimism. 

Leafy Greens

Leafy greens and cruciferous vegetables are loaded with stress-reducing plant compounds, including carotenoids, magnesium, and vitamin C. Great examples of these vegetables include Swiss chard, spinach, kale, broccoli, cauliflower, cabbage, arugula, romaine lettuce, and Brussels sprouts. Many dark, leafy greens contain magnesium, which plays an integral role in the body’s stress response. Insufficient amounts of magnesium in the body can impact your ability to deal with stress. Stress can actually increase magnesium loss via urine, which increases the risk of magnesium deficiency. Eating more magnesium-rich foods, such as leafy greens and cruciferous vegetables, can increase magnesium levels and may help reduce stress. 

Avocados

Speaking of magnesium, avocados are also great sources. They also contain a lot of fiber, which works to decrease inflammation in the body, which may help lower stress levels. According to research, people under high stress have exhibited higher levels of inflammatory markers. Eating more fiber-rich foods may help reduce inflammation in the body, which may alleviate stress. A 2021 study of over 3,000 people found that eating more fiber reduced the risk of psychological distress and anxiety. A seven-ounce avocado contains 13.5 grams of fiber, which fulfills 48% of the recommended daily intake (RDI).

Matcha

Matcha lattes have surged to popularity within recent years, but let’s just leave the milk out of the equation for a moment. This powdered green tea contains a lot of mood-boosting and stress-regulating properties. Researchers note that the L-theanine in matcha has anti-anxiety and stress-reducing effects. L-theanine is an amino acid that acts on the central nervous system, influencing receptors in the brain to help reduce stress and anxiety symptoms. For example, L-theanine works to reduce the release of the excitatory neurotransmitter glutamate, which increases the release of GABA. A 2019 study found that participants who consumed cookies containing 4.5 grams of matcha per day for 15 days had significant reductions in the activity of certain stress markers. 

Apples, Pears, And Citrus Fruits

Not every fruit helps to regulate stress levels, but a 2022 study found that increasing intake of bananas, oranges and other citrus fruits, apples, and pears contributed to lower stress levels. In fact, each of those fruits lowered the risk of having high perceived stress. Researchers suggest that the high concentration of minerals, vitamins, and phytochemicals found in those fruits contribute to the stress-reducing properties. More research is necessary on this matter.

Hemp Seeds

Similar to avocados and leafy greens, hemp seeds are rich in magnesium, with a three-tablespoon serving covering 50% of the RDI of magnesium. Hemp seeds also provide omega-3 fatty acids and zinc, another nutrient involved in stress response. Low zinc levels can affect your mood and have been linked to anxiety symptoms. Zinc may reduce anxiety and stress by acting on GABA and glutamate, among other neurotransmitters. Low levels of GABA and glutamate may result from low zinc levels, all of which worsen anxiety. A 2023 review of nine studies found that people with anxiety exhibited lower levels of zinc in their blood compared to people without anxiety.

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Did you ever think to combine cauliflower and broccoli to make a unique salad? Nobody wants to eat large florets of raw cauliflower or broccoli, which is why this salad is as far from that as possible. Think of this salad as more of a raw rice bowl because it calls for riced cauliflower and broccoli. Simply pulse together the raw cauliflower and broccoli florets in a food processor to rice them up! After that, you can begin making this powerhouse salad.

Cruciferous vegetables like broccoli and cauliflower contain sulforaphane, an antioxidant compound that may reduce the ability of cancerous cells to multiply. In doing so, sulforaphane may help slow the growth of tumors, or at least reduce their ability to spread. Because sulforaphane is extremely bioavailable, you do not need to combine other nutrients with it for optimal absorption. Simply eat cruciferous vegetables to provide your body with this antioxidant compound.

Besides the impressive nutritional profile, this salad provides lots of life and color. Although we only have a certain number of ingredients in this salad, you can add more if you want to. Great additional ingredients include red cabbage, carrots, collard leaves, and radishes. The ingredients we’ve chosen work well with an Asian-inspired dressing, so we hope you enjoy it. Let us know if you like it, or if you made it your own, in the comments below.

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As the years go by, more and more people continue to seek out the magic formula for a longer life. The fountain of youth does not exist, but there are things you can do and foods you can eat to contribute to longevity. Moving your body on a regular basis and improving your diet can help promote a longer life. Knowing exactly which foods to eat for a longer life can be tricky, which is why we’ve detailed the top foods in this article. 

Nobody needs to eat a perfect diet, but it is important to fill up on the right foods. Such foods include vegetables, fruits, whole grains, nuts, eggs, and wild caught fish. Health experts also advise that by filling up on those foods, the body won’t crave shelf-stable foods, refined carbs, high-sugar foods, or ultra-processed foods. The key to eating for longevity is finding the right balance of healthy options. Continue reading to learn about the best foods you should be eating to live a longer life.

Whole Grains

How can eating some barley, wild rice, millet, farro, bulgur, or oats add years to your life? One study from Harvard’s School of Public Health found that whole grains reduced blood pressure, triglyceride, and LDL (bad) cholesterol levels. Eating more whole grains also reduced your risk of developing type 2 diabetes, certain types of cancer, cardiovascular disease, and metabolic syndrome. 

Extra Virgin Olive Oil

Not all oils are created equal. Certain oils do more harm to your heart than you realize, so opting for heart-healthy oils may promote longevity. Extra virgin olive oil, for example, is rich in monounsaturated fats, antioxidants, and polyphenolic compounds like oleuropein, according to research. Oleuropein exhibits anti-inflammatory, anti-cancer, cardioprotective, and neuroprotective properties. A half-teaspoon of extra virgin olive oil per day may significantly lower the risk of death from cardiovascular disease, respiratory diseases, and certain types of cancer. 

Cruciferous Vegetables

Brussels sprouts, kale, cabbage, broccoli, and cauliflower all belong to the cruciferous vegetable family. Not only do these vegetables contain a lot of vitamins and minerals, but they also exhibit anti-aging, anti-inflammatory, and anti-cancer properties, according to studies. Many cruciferous vegetables are vital sources of magnesium, a mineral that’s involved with more than 600 enzyme reactions in the body. Additionally, cruciferous vegetables contain folate, which is a B vitamin that the body needs for DNA methylation, a process that switches the longevity genes on and off. As a general rule of thumb, fill three-quarters of your plate with these types of vegetables.

Berries

It’s no secret that berries are great sources of antioxidants. That means that they aid cell repair throughout the body, including the heart. Berries also tend to have a low glycemic load, which is why they are popular fruits to consume for diabetics and people who follow the ketogenic diet. They don’t spike blood sugar, which may help reduce the risk of diabetes, provided you don’t overload your body with other packaged sweets and refined carbs. 

Tree Nuts And Seeds

Both tree nuts and seeds contain a lot of fiber and protein, two nutrients that are integral for overall health. Protein works to repair muscles and bones, in addition to making hormones and enzymes. Fiber helps to normalize bowel movements and improve overall gut health. Fiber also helps promote satiety, which can prevent you from unnecessary snacking. A recent study found that nuts and seeds are great snack choices to help reduce visceral fat content and improve insulin sensitivity. Some nuts and seeds also contain omega-3 fatty acids, which promote heart health and aid inflammation reduction.

Fermented Foods

Fermented foods contain beneficial bacteria that promote a healthy gut microbiome. These healthy bacteria may help enhance immune response, reduce inflammation, and increase the diversity of microbes in the gut, all of which may improve longevity. A diverse microbiome that has a higher presence of beneficial bacteria is not only essential for current health, but also long-term health. Generally, you should aim to consume one serving of fermented foods per day.

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From soups and salads to sandwiches and beyond, there are endless ways to incorporate turnips into your diet. Not only do turnips provide a distinct, peppery flavor, but they also exhibit impressive health benefits. According to research, turnips may improve gut health, enhance heart function, benefit the immune system, and even aid with cancer prevention. In this article, we detail what you need to know about turnips and why you should get your daily dose. 

What Are Turnips?

Turnips are a type of root vegetable grown in temperate climates worldwide. Generally, they have a white skin with a purple or red hue and a bright white flesh. Turnips also have greens, which you can consume in place of other leafy greens like kale or spinach. Just keep in mind that turnip greens have a more pronounced, peppery flavor than other leafy greens. You can eat turnips in their raw form, but you can also pickle, grill, boil, roast, or sauté them. Turnips are low in calories, high in fiber, and provide a host of micronutrients that contribute to better overall health. Continue reading to learn more about their health benefits. 

They Promote Regularity

Turnips provide 3.1 grams of fiber per cup, so adding them to your diet can help get things moving, so to speak. Fiber adds bulk to stool as it moves through the digestive tract, helping you avoid constipation. One review compiled results of five studies and found that dietary fiber was able to increase stool frequency in constipated patients. Turnips supply a decent amount of fiber, but consuming them with other fiber-rich foods will benefit digestion and promote regularity.

They Boost Heart Health

One study consisting of almost 135,000 adults revealed that higher intake of vegetables, especially cruciferous vegetables like turnips, reduced the risk of death by heart disease. As previously mentioned, turnips contain a lot of fiber, which works to lower levels of LDL (bad) cholesterol. Turnips also contain antioxidants that exhibit heart-promoting activity. Cut down your risk of heart disease even more by minimizing stress, exercising regularly, and quitting smoking.

They Enhance Immune Function

One cup of cooked turnips fulfills 20% of the recommended daily intake (RDI) of vitamin C. Increasing your intake of this water-soluble vitamin can help enhance immune function. A new study found that sufficient vitamin C intake can help reduce symptoms and shorten the duration of infections like the common cold. Additionally, increasing vitamin C intake may help prevent or improve outcomes of malaria, pneumonia, and other infections. Don’t just rely on turnips for your vitamin C, though. Consume other vitamin C-rich foods like kiwis, oranges, guavas, bell peppers, and more. 

They Aid Weight Loss

Low in calories and rich in fiber, turnips make an excellent addition to any weight loss diet. Fiber moves slowly through the digestive tract, which slows the emptying of your stomach, helping you feel fuller for longer. A human study from 2009 followed 252 women over the course of 20 months. For every one-gram increase of fiber intake, they experienced half a pound of weight loss. The women also experienced a significant reduction in body fat. Another study from 2015 found that eating cruciferous vegetables, such as turnips, was associated with 0.68 pounds of weight loss over four years. Turnips will not solely make the weight fall off. You have to maintain a healthy lifestyle, control your portions, and eat a balanced diet to encourage weight loss.

They May Fight Cancer

Cruciferous vegetables, which include turnips, broccoli, cabbage, kale, and more, are high in fiber, vitamins, minerals, and cancer-fighting compounds. Glucosinolates and indole-3-carbinol, for example, exhibit anti-cancer properties, with scientific research summarizing their preventative potential towards gastrointestinal cancers. That said, these compounds from cruciferous vegetables undergo modifications in gastrointestinal conditions, which reduces their activity and availability. Researchers have been able to stabilize these compounds in nanoencapsulation methods, so expect to see chemotherapeutic agents derived from cruciferous vegetables in the future.

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You can’t have popcorn while cleansing, but you can have some cheesy raw cauliflower popcorn! This dehydrated snack is cheesy, salty, and crunchy. Not only that, but it is a great nutritious alternative to corn, most of which is genetically modified. The cauliflower absorbs the seasonings and nutritional yeast, creating a savory snack that is easy to eat and healthy to snack on. No more feeling guilty about reaching into a bowl of popcorn with this snack!

You’ll notice that the cauliflower has an orange tint and that is because of the turmeric, which exhibits many health properties. Not only does it help boost immunity and metabolism, but it also works to lower inflammatory markers. But let’s talk about the star of the show: cauliflower. This cruciferous vegetable is relatively bland, but is low in carbs, gluten-free, and offers surprising health benefits. One study found that cauliflower works to reduce inflammation, which researchers attributed to the antioxidants that counter oxidative stress. When you have a build up of free radicals in the body, the damage cells and result in systemic inflammation, which increases your risk of premature aging and disease.

Because cauliflower is a cruciferous vegetable, it helps reduce the risk of two leading causes of death in the United States: heart disease and cancer. Cruciferous vegetables contain substances that protect bends and branches of blood vessels. Those are the areas most prone to inflammation! that means that cauliflower, and other cruciferous veggies, help protect your heart. That’s why studies confirm that a higher intake of cruciferous vegetables reduces the risk of hardening in the arteries.

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Cauliflower belongs to the cruciferous vegetable family and provides antioxidants, minerals, vitamins, and tons of fiber. Although cauliflower is a nutritional powerhouse, it is a relatively bland vegetable. Fortunately, you can easily transform it by sneaking it into various dishes. It can serve as a rice or potato substitute, and it can even be transformed into pizza crusts and pastas.

The antioxidants and phytonutrients in cauliflower may protect against cancer, while the fiber encourages optimal digestion. According to researchers, cauliflower’s unique plant compounds may reduce the risk of several diseases, including heart disease and cancer. Take a look at the nutritional profile for one cup of raw cauliflower below:

• Calories: 25
• Fiber: 3 grams (g)
• Vitamin B6: 11% of the recommended daily intake (RDI)
• Vitamin C: 77% of the RDI
• Vitamin K: 20% of the RDI
• Potassium: 9% of the RDI
• Phosphorus: 4% of the RDI
• Folate: 14% of the RDI
• Pantothenic acid: 7% of the RDI
• Magnesium: 4% of the RDI
• Manganese: 8% of the RDI

As you can see, cauliflower is a great source of vitamins and minerals. It may help strengthen bones and boost cardiovascular health. Continue reading to learn all about the top benefits of cauliflower. 

Boosts Digestion

Cauliflower is a fiber superstar, but it is also a great source of water. Together, water and fiber help prevent constipation and maintain a healthy digestive tract. Several studies indicate that fiber may regulate both inflammation and the body’s immune system. That means that fiber may help decrease the risk of inflammatory digestive disorders like diverticulitis and inflammatory bowel disease. Fiber may also play a role in obesity prevention, in that it promotes feelings of fullness, which reduces overall caloric intake. 

Great Source Of Choline

What is choline and why is it important? Most people are deficient in choline, which is an essential nutrient that has several functions in the body. Not only does it help maintain the integrity of cell membranes, but it also aids DNA synthesis and supports metabolism. Choline also plays a role in the production of neurotransmitters, which are necessary for a healthy nervous system. One cup of cauliflower contains 45 milligrams (mg) of choline, which is about 11% of the RDI. 

Helps Reduce Inflammation

According to the Journal of the Academy of Nutrition and Dietetics, the bioactive compounds in cauliflower may effectively reduce inflammation. Not to mention, the antioxidants in cauliflower may counteract oxidative stress. One study noted that oxidative stress occurs when there is an imbalance between the production of cell-damaging free radicals and the body’s ability to fight them. As a result, you experience systemic inflammation, which can increase the risk of premature disease and aging. Eating cauliflower may be a great step towards inflammation reduction.

Promotes Detoxification

Cauliflower contains enzymes that are involved in several detoxification processes in the body. According to a 2015 study, these enzymes act like internal garbage collectors, scouring the body for toxins and waste products. These enzymes bind to the toxins and help escort them out of the body. Not everyone likes the word “detoxification,” but it is applicable to cauliflower because it helps to deactivate the potentially damaging chemicals in the body. Cauliflower, and other cruciferous vegetables, all support the detox process. 

May Reduce Cancer Risk

Antioxidants work to prevent cellular mutations and reduce oxidative stress from free radicals. One of the primary antioxidants in cauliflower is indole-3-carbinol (I3C), which is a common antioxidant in other cruciferous vegetables like broccoli and cabbages. Studies found that I3C may reduce the risk of reproductive and breast cancers in women and men. Other studies indicated that the sulfur-containing compounds, like sulforaphane, in cauliflower may fight against certain types of cancer. This is because sulforaphane inhibits histone deacetylase (HDAC), an enzyme involved in the progression of cancer cells. So far, scientists say that research on sulforaphane against melanoma, esophageal, prostate, and pancreatic cancer cells is promising. 

Improves Heart Health

Cruciferous vegetables like cauliflower contain natural compounds that protect the many branches and bends of blood vessels. Those are the areas that are most prone to inflammation. Researchers explain that this may be why people who eat more cruciferous vegetables have a lower risk of their arteries hardening. Cauliflower is also an excellent source of vitamin C, which exhibits anti-inflammatory effects that may improve heart function. Moreover, studies found that high-fiber foods like cauliflower can lower the risk of several diseases, including heart disease. 

May Aid Weight Loss

Cauliflower is low in calories, with only 25 calories per cup, but that isn’t the sole reason it may encourage weight loss. As a great source of fiber, cauliflower helps slow digestion and promotes feelings of fullness. Basically, you eat fewer calories and fill up! Reducing the amount of calories you eat throughout the day is an integral component to losing weight. Cauliflower is also 92% water, and consuming lots of water-dense, low-calorie vegetables can aid weight loss efforts.

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Sometimes you just need a clean meal that helps to reset your body, especially after a few days of overeating. When you eat excess sugar or alcohol, you are tempted to overindulge in unhealthier foods. While we don’t believe in “making up” for past food mistakes, this slaw helps get you back on track. In addition to eating this salad, drinking more water, eating more cruciferous vegetables, and adding lemon or apple cider vinegar to your water can help clean out the body. All of these actions can help establish a more alkaline environment in the body!

This slaw utilizes broccoli stems, which most people tend to chuck in the garbage or compost bin. The great thing about broccoli stems is that you can grate it using a cheese grater, or grater attachment on a mandolin. You often see broccoli stems in bagged salads that contain a mix of carrots, kale, and cabbage. Now, we’re going to let you in on a big secret. If you are really in a pinch and don’t have time to prep ingredients, you can use those bagged salads while cleansing. However, you cannot use the nuts or dressing from those bags. The reason for that is the nuts are either roasted, salted, or sugary, and the dressings are highly processed.

Now that we gave all of you cleansers that little pearl of wisdom, it comes time to make this slaw. It comes together very quickly and the ingredients pair beautifully together. The slightly bitter broccoli stems and purple cabbage are balanced by the sweet carrots. With the bitter and sweet flavor profiles in place, you need a tangy element, which is where the dressing comes in. Much like the rug in The Big Lebowski, the dressing ties the room together. Enjoy the slaw!

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An occasional bout of stress is unavoidable, and may even come to your aid to help you accomplish tasks at times. Chronic stress, however, can take a serious toll on your physical, mental, and emotional health. Studies show that chronic stress can increase the risk of heart disease, depression, and anxiety. And while certain mindfulness techniques, breathing practices, and forms of exercise may prove effective, eating the right foods can also be an effective strategy.

A 2015 article in the journal Stress found that eating quality nutrients over time can positively impact the body’s neural circuits that control emotion, motivation, and mood. Other research observed that eating foods that benefit gut microbiota can help you feel better. Increasing the amount of beneficial microorganisms in the digestive system has a positive impact on your mental and emotional health. Additionally, certain foods can help reduce or balance cortisol (the stress hormone) levels in the body. So the next time you feel anxious or stressed, consider taking a bite out of the following stress-relieving foods.

Sweet Potatoes

One of the keys to fighting stress through your diet is eating complex carbohydrates like the ones in sweet potatoes. These complex carbs may lower cortisol levels in the body. An eight-week study in overweight or obese women found that those who ate a diet rich in complex carbs had significantly lower levels of salivary cortisol than those who ate the standard American diet. Sweet potatoes are also rich in vitamin C and potassium, both of which help with stress response. 

Avocado

A 2014 study found that participants who consumed half an avocado during their lunches reduced their desire to eat more than 40% for three hours following the meal. The participants also reported an increase in satisfaction, with a decreased desire to eat for hours after eating the avocado. Consuming regular portions of avocado may shut down your stress eating because they fill your belly and make you feel more satisfied. 

Parsley

Parsley may help you fight back against stress in a different way. The antioxidant compounds in parsley work to neutralize unstable free radicals, in addition to protecting against oxidative stress. Research indicates that oxidative stress is linked to many illnesses, including mental disorders like anxiety and depression. Studies suggest that a diet rich in antioxidants may help prevent stress and anxiety.

Broccoli

Cruciferous vegetables have a long list of health benefits, and broccoli belongs to the cruciferous family. Several studies found that eating more cruciferous vegetables may lower your risk of developing heart disease, mental health disorders like depression, and certain cancers. In addition to the antioxidants and vitamin C, both of which may combat symptoms of depression, broccoli also contains a high amount of sulforaphane. This sulfur compound has neuroprotective properties and potential antidepressant effects. 

Chickpeas

Chickpeas are naturally rich in stress-busting vitamins and minerals, including zinc, copper, B vitamins, selenium, manganese, and potassium. They are also great sources of L-tryptophan, which the body needs to produce neurotransmitters that regulate mood. According to research, diets rich in plant proteins like chickpeas may improve mental performance and have better brain health. One study monitored two groups of people, one of which followed the standard American diet, while the other followed the Mediterranean diet. The group who consumed the Mediterranean diet consumed more plant foods and legumes. They experienced better mood and less stress than the standard American diet group. 

Seaweed

Seaweed is one of the few sources that is especially rich in iodine. Research states that too little iodine in the body can cause fatigue and depression. A quarter cup of seaweed salad packs over 275% of the daily value of iodine. You don’t need a lot to meet your quota, but if your anxiety or depression stems from low iodine levels, consider enjoying some seaweed. 

Swiss Chard

As a nutrient-dense leafy green vegetable, Swiss chard benefits the body in myriad ways. One cup of cooked Swiss chard contains 36% of the daily value of magnesium, which plays an integral role in the body’s stress response. Low levels of magnesium have been linked to an increased risk of panic attacks and anxiety. Plus, chronic stress depletes the body’s magnesium stores, making this mineral absolutely necessary when you feel stressed. 

Kimchi

Fermented foods like kimchi contain beneficial bacteria that help to balance bacteria in the gut. According to research, fermented foods may play a role in reducing anxiety and stress levels. One small study found that those who ate fermented foods more frequently had fewer symptoms of social anxiety. Other studies found that probiotic-rich foods like kimchi have profound benefits on mental health overall. This is likely attributed to how probiotics interact with gut bacteria to affect your mood.

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Similar to broccoli, broccolini is a cruciferous vegetable that has a delicate texture and impressive nutritional profile. It is a hybrid between broccoli and Chinese broccoli, also known as gai lan. The goal behind creating this hybrid was to create a more flavorful member of the Brassica family. Not only is it easy to prepare, but it is also much tastier than traditional broccoli. It’s a green vegetable that you probably won’t fight your parents about eating. Imagine that!

Nutritional Content Of Broccolini

Broccoli and broccolini are similar, but not the same. If you like one, you are bound to like the other! Broccolini has a thinner stalk with a texture that is comparable to asparagus spears. Because of the longer, fibrous stems, you may not be able enjoy it raw like you would broccoli florets and stems. Nutritionally, broccolini resembles broccoli, and you can learn more about that below. The following nutritional amounts are based off a 100-gram serving of broccolini:

• Calories: 35
• Carbs: 6 grams
• Fat: 0 grams
• Fiber: 5 grams
• Protein: 3.5 grams
• Iron: 7% of the daily value (DV)
• Calcium: 4% of the DV
• Potassium: 6% of the DV

In addition to the above nutritional information, broccolini contains several micronutrients, including vitamins, antioxidants, and minerals. Continue reading to learn more about why you should incorporate this vegetable into your diet.

May Boost Heart Health

One study looked at 1,226 Australian women over the age of 70 with no diagnosed atherosclerosis. The researchers noted that the women in the study who had a higher intake of cruciferous vegetables were able to reduce the risk of death from blocked arteries. Eating more cruciferous vegetables like broccolini also works to reduce inflammation, according to test-tube studies. Researchers attribute this ability to the sulforaphane in broccolini, a compound that may also prevent the narrowing of arteries. In fact, one study found that eating broccolini and other cruciferous vegetables was protective against plaque blockages in the arteries. 

Helps Maintain Good Eyesight

As you age, it’s natural for your vision to decline. While broccolini may not be able to fully repair your vision, it can help you maintain good eyesight as you age. This is due to the fact that broccoli contains a lot of vitamin A, which helps your eyes produce pigments that make it possible to see the full spectrum of light. Several studies found that people with low vitamin A levels experienced nyctalopia, which is the inability to see dim light or see at night. 

May Control Blood Sugar

According to health experts, one of the best ways to help regulate blood sugar is to eat foods that are rich in fiber. Broccolini happens to be a great source of fiber, which the body digests more slowly. The slow digestion time helps to keep you full for longer, which works to prevent blood sugar spikes from occurring. Compare that to foods that the body can digest quickly, e.g. sugary beverages, candy, and refined carbohydrates. A 12-week study monitored people with type 2 diabetes. For the duration of the study, each of them regularly took broccoli sprout extract with the equivalent of 150 micromoles of sulforaphane. The researchers found that this extract was effective at lowering fasting blood sugar levels and improving HgA1c, a marker of blood sugar control. 

May Offer Anti-Cancer Benefits

A 17-year-long study with 88,184 middle-aged people with no history of cancer, heart attack, or stroke found that eating cruciferous vegetables every day decreased the risk of death. The sulforaphane in broccolini exhibits antioxidant properties that may inhibit the growth and activation of cancer cells. Data from case-control studies found that maintaining a diet rich in cruciferous vegetables was able to protect against certain cancers. More research is needed on the anti-cancer potential of broccolini, but initial research is promising.

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The foods you eat can either harm or benefit the body. People have an addiction to processed foods, refined sugars, caffeine, and other unhealthy foods that offer little to no nourishment. This type of diet is at the root of many common and preventable illnesses, including type 2 diabetes, obesity, and cardiovascular disease. It doesn’t have to be this way, though. In fact, you have the power to eat your way to a longer life. 

Many people know that they should eat foods that make the body feel good, but seldom does this happen. So many foods can help fend off disease, so why not turn to those foods that promote longevity? Eating for longevity is not a new concept, especially when you consider the various blue zones around the world. A diet rich in omega-3 fatty acids, complex carbohydrates, fiber, lean protein, and phytonutrients makes you feel good and may add more years to your life as well. Continue reading to learn about seven foods that can contribute to a longer, healthier life. 

Nuts

Rich in an assortment of healthy fats, fiber, antioxidants, phytosterols, minerals, and protein, nuts are low-glycemic foods that everyone should consume. Well, maybe don’t consume nuts if you have a nut allergy. Nuts are rather high in calories, so it’s best to eat them in moderation, for example, a handful as a snack or on top of a salad. According to studies, nuts have heart-healthy compounds that may help reduce cholesterol. 

Blueberries

Blueberries may not automatically add 20 years to your life, but they can help protect against harmful diseases. They also contain vitamins, minerals, and an impressive antioxidant profile. Antioxidants are natural compounds that help to protect your cells from free radicals, which can increase early signs of aging. The antioxidants in blueberries have exhibited abilities to reduce the risk of neurodegenerative diseases like Alzheimer’s or Parkinson’s.

Pomegranate

Speaking of antioxidants, pomegranates are rich in phytochemicals that exhibit antioxidant activity. According to several studies, punicalagin, the signature phytochemical in pomegranate, has anti-cancer, cardio-protective, and brain-boosting properties. One study monitored patented with sever carotid artery blockages. They drank one ounce of fresh pomegranate juice daily for one year. The results indicated a 30% reduction in atherosclerotic plaque, a major contributor to heart disease. In a different study, participants who drank fresh pomegranate juice for one month improved memory and overall cognition. 

Beans

Beans, beans, they’re good for you heart, and apparently a longer life! Researchers state that beans and other legumes help to stabilize blood sugar and protect against colon cancer. Beans are actually the most nutrient-dense starch source, and they act as anti-diabetes and weight loss-promoting foods. Beans promote satiety because the body slowly digests them, preventing cravings. Eating more legumes like peas, lentils, or beans twice a week may also reduce the risk of colon cancer. 

Onions And Garlic

The allium family continues to exhibit more and more health benefits. Not only do onions benefit the cardiovascular and immune systems, but they also exhibit anti-cancer and anti-diabetic properties. Eating more allium vegetables like leeks, garlic, and onions also helps to reduce the risk of gastric and prostate cancers. The organosulfur compounds aid this process by detoxing carcinogens from the body and halting cancer cell growth. Organosulfur compounds release when you chop or mash allium vegetables, and you absorb more of them when eaten raw. 

Cruciferous Vegetables

These mighty nutritional powerhouses possess a unique ability to activate the body’s detoxification system. It’s best to thoroughly chew cruciferous vegetables, or eat them in shredded or chopped form, because that helps them release their anti-cancer properties. Cruciferous vegetables contain sulforaphane, a potent phytochemical that works to protect blood vessel walls from inflammatory signaling. Experts say that cruciferous vegetables are the most nutritious of all foods, and eating a variety of them can help promote longevity. 

Mushrooms

Mushrooms may be an under-appreciated food, but they provide a diverse mix of nutrients. According to researchers, women who eat mushrooms have a reduced risk of breast cancer. The aromatase inhibitors in white and portobello mushrooms work to inhibit the production of estrogen, which lowers the risk of breast cancer. Mushrooms also exhibit anti-inflammatory activity and may help to slow cancer cell growth and prevent DNA damage. 

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