Super Foods for Longevity

Marketers often tout the benefits of exotic super foods that promise to rid the body of disease and extend life spans. What they don't say is that many super foods are readily available at the grocery store. Although the best diet for longevity is one that incorporates a wide variety of foods and nutrients, several everyday foods stand out from the pack for their ability to prevent disease and improve health.

Berries

Berries contain more antioxidants per ounce than any other fresh fruit. Blueberries, blackberries, raspberries and cranberries are loaded with compounds called anthocyanins, which were shown in a 2005 University of Georgia study to reduce the risk of colon cancer. In addition to their anti-cancer properties, blueberries are gaining recognition for their ability to reduce cognitive decline in older adults. Benefits are seen with just 1/2 cup fresh or frozen blueberries each day.

Nuts

Nuts are a great source of heart-healthy monounsaturated fats, which have been shown to lower the risk of heart attacks and strokes. A 2009 study conducted at the Harvard School of Public Health found that high consumption of nuts and peanut butter significantly lowered the risk of cardiovascular disease in women with Type 2 diabetes. Healthy nuts include almonds, cashews, walnuts, Brazil nuts and peanuts.

Tomatoes

Tomatoes, like many other red fruits, contain an antioxidant known as lycopene that has been associated with a diminished risk for several types of cancers. Lycopene content is higher in tomatoes that have been cooked, making tomato sauce and canned tomatoes a welcome addition to a nutritious diet. Adding a healthy oil, such as olive oil, increases the absorption of lycopene in tomato products. In addition to lycopene, tomatoes are also high in vitamins C and A.

Fish

Cold-water fish contain generous amounts of omega-3 fatty acids, a type of fat that may lower blood pressure and reduce the risk of heart disease. Omega-3 is also an anti-inflammatory agent that can alleviate pain associated with arthritis and inflammatory bowel disease. Two servings of fatty fish per week ensures that your body gets enough of these fatty acids. Fish high in omega-3 include wild salmon, mackerel, herring, sardines and lake trout.

Broccoli

According to a study published in the Aug. 1, 2007, Journal of the National Cancer Institute, lower rates of aggressive prostate cancer were found in men who regularly consumed cruciferous vegetables such as broccoli and cauliflower. It's believed that the phytochemicals in broccoli, including indole and sulforaphane, hold the key to its anti-cancer properties. For those who don't like the taste of broccoli, broccoli sprouts are a healthy alternative. These seedlings of the mature broccoli plant are also rich in phytochemicals and taste great in salads or sandwiches.

References

• University of Georgia
• Harvard School of Public Health
• Journal of the National Cancer Institute

Resources

• Super Foods - University of Southern Maine