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  • Writer's pictureFeather & Leaf Acupuncture

10 Foods to Add to Your Diet for Longevity

Longevity has been the ultimate goal since the human species and technology has evolved. Finding ways to extend our lives has brought on multibillion dollar companies, mind blowing surgeries, an insane amount of supplements that still keep us reaching for a all-fits-one solution. Sadly, the average lifespan is decreasing as time goes on despite the amount of technological development. The good news is most of how our bodies are operating is within our control. Going about living a longer life will be different for everyone. Taking action can open a new perspective towards the vitality and longevity of your overall health and wellbeing.

Achieving longevity requires a bit more than just adding in 10 main foods but it sometimes takes baby steps to get the ball rolling. These foods are nutrient dense and provide a wide range of nutrients that are used for several body functions to keep us healthy and strong.

1) Avocado

What is there not to love?? I might be a little biased due to my deep love I have for avocados. This fruit contains monounsaturated fat which is known to keep the heart healthy. Avocados also provide folate, Vitamin Bs, K, C, magnesium, and potassium. Not only does this fruit add years to your life and help with heart health but adds benefits to the skin as well!

The creamy fruit can be used in meals, as a snack, or just tossed in with the daily smoothie to add a creamier texture.

2) Broccoli

Broccoli is one of those go to green vegetables most people don't shy away from. The green veggie is packed with vitamins such as Vitamin A, B, D, E, and K. It is also known as a cruciferous vegetable which helps to reduce inflammation and packed with phytonutrients. It is known as one of the top leafy green vegetables to have to increase detoxification within the body.

You can these in salads, bake, grill or even sauté broccoli.

3) Turmeric

One of my go-to herbs. I love this root. It it commonly used for decreasing inflammation but it also assist digestion by stabilizing blood sugar and heals internally by healing ulcers. Turmeric is packed with antioxidants, provides Vitamins A, K, Maganese, Iron, and Potassium.

When using this herb, it is best to use it with freshly ground black pepper or to cut a thumb size piece of fresh turmeric and cook in oil for about 15 minutes to release the curcumin in the oil. You can use the oil in salads or use it as the main oil for your dishes. The turmeric pieces can be discarded.

4) Bone Broth

There is much debate when it comes to whether or not bone broth has any health benefits. However, I am a firm believer that plants and animals all have a helping hand with our overall health. Bone broth is one of my personal stable foods that I incorporate daily into my daily food regimen. This drink helps to provide collagen and protein that aids in bone health and connective tissues. It also contains Magnesium, Potassium, Silicon, and Glucosamine, which all add to healthy joints.

The best way to get this broth is to make it at home or get something close to a home cooked one. This way there will be a solid amount of nutrients that can be provided.

5) Salmon

Salmon has long been idealized as a healthy stable for most diets. So as such, it's here on the list due to its nutrient dense benefits! This fish is part of the oily fish category, which means it provides high amounts of Omega-3s, Omega-3s are the key components in our structural walls, they aid in heart and brain health.

6) Goji Berries

Goji berries aren't talked about much but they sure are a superfood to add to the list of longevity. These red berries have a load of antioxidants and are actually used in Traditional Chinese Medicine to enhance vitality.

They typically can be found in dried form; look similar to that of raisins but with a bright red color. Goji berries can be added to salads, oatmeal in the morning or eaten by themselves.

7) Kale

Kale is definitely one to be add to this list. This is one leafy green that is debatable for most people. It contains Vitamins A, C, and K and minerals such as Manganese, Calcium, Folate, and Potassium. All help to fight off illness, protect the body from harmful pathogens, and it has been known to increase brain function.

You can eat this nutrient packed green as a snack in dried form or consume fresh; add it to salads and cooking dishes.

8) Spirulina

Spirulina is another one of my favorites on this list! It is so nutrient packed that I just love to list all the awesome ways it benefits us! It is an anti-inflammatory, high in antioxidants, contains Vitamin B, Iron, can help to lower high cholesterol, fights against cancer building cells, helps to detox the body, prevent colds and flus by doing so, and helps to increase oxidation in the body which allows us to move more and build up our strength!

This usually comes in powder form. It's great when added to smoothies.

9) Flaxseeds

Such an old but extremely well known food that has been shown to provide a number of nutrients for the body. Some benefits of including this to your diet are: high in fiber, stabilized blood sugar, lower cholesterol. Flaxseeds contain Potassium, Phosphorus, Zinc, Iron, Folate, Magnesium, high in Omega-3s.

Just a tablespoon a day is a great way to reap the benefits of this ancient seed.

10) Sweet Potato

Sweet potatoes have become increasing popular within the last few years. This root vegetable is unlike its cousin the russet potato in that it helps to stabilize insulin levels, is broken down differently in the digestive system, and is loaded with nutrient benefits. It contains high amount of Vitamin A & C, which helps to keep the immune system strong.

There are several ways to incorporate sweet potatoes into your diet.

When choosing your longevity foods, you want to aim for the most natural sources possible such as organic and fresh. The best way to truly gain the health benefits from these foods is consuming them regularly but also changing them up. Meaning you won't consume a sweet potato everyday from now on. Get creative and add variety by mixing up the list each week. Variety

helps the body to really utilize the different Vitamins and minerals being provided by the different food choices.

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