Understand how food affects the health of the body and mind. Discover the foods that are good for the heart, brain, and bones. A balanced diet, physical exercise, good night’s sleep, and a less stressful life. All these topics are always on the agenda of experts when it comes to a balanced diet and healthy life. But what could people include in their daily lives to have a longer and happier life?
Diets that help you live longer exist and can be much simpler than they seem. Knowing how to make the right choice can be the key to a longer life without many health complications. The first tip of a diet to live longer is to avoid ultra-processed foods and prefer natural or minimally processed foods. A natural diet rich in fiber, fruits, and vegetables can prevent various diseases and contribute to healthy aging. Below, check out the main foods that contribute to the proper functioning of bones, heart, and brain:
Foods That Are Good For The Heart
To have a healthy heart, betting on diets rich in omega 3 and 9, fiber, magnesium, folic acid, antioxidants, and anti-inflammatories is a good solution. Therefore, including chestnuts, olive oil, fish such as salmon and sardines, oats, flaxseed, chia, pumpkin seed, dark green leaves, cocoa, grapes, carrots, papaya, eggs, and red fruits, in general, is essential for a healthier life. Healthy.
According to the cardiac surgeon at ClÃnica Aclimed, Marcelo Sobral, a diet based on these foods can directly prevent heart disease or minimize cardiovascular problems. Already ultra-processed, industrialized foods rich in fat, salt, and sugars can harm the proper functioning of the heart. In addition, if there is a history of diseases in the family, care with the diet must be redoubled.
Foods That Are Good For The Brain
One of the most studied nutrients currently and is an excellent ally of the brain is omega-3. Mainly present in fish and some types of grains such as flaxseed, the nutrient has a strong relationship with the prevention and onset of diseases such as depression and Alzheimer’s. However, food sources of choline, DHA, zinc, selenium, iron, and antioxidants in eggs, nuts, seafood, oranges, acerola, berries, acai, and cocoa can also contribute to better brain function.
There is also a study on a diet that prevents degenerative brain disease, called the Mind diet. According to an endocrinologist, this diet removes ultra-processed (industrialized) foods and introduces healthy foods. “Dark leafy vegetables, a wide variety of vegetables, red fruits, oilseeds, red wine or grape juice, olive oil, whole grains, fish, and chicken are great options to avoid degenerative brain diseases,” explains Daniela.
Foods That Are Good For The Bones
In addition to foods rich in calcium, such as milk and its derivatives, other nutrients can positively impact bone health. Phosphorus, vitamin D, and magnesium present mainly in broccoli, spinach, asparagus, tofu, pumpkin seeds, chickpeas, and walnuts contribute to disease prevention.
Food And Happiness As Ingredients For A Longer Life
In addition to preventing various diseases and ensuring good physical health, a balanced diet can influence people’s mood, as some nutrients are strongly associated with the production of neurotransmitters responsible for providing the feeling of happiness in the human body. This is the case of tryptophan; it is an essential amino acid responsible for synthesizing serotonin. This nutrient can be found in foods such as:
- Cocoa;
- Chickpea;
- Avocado;
- Milk;
- Oat;
- Almonds;
- Pumpkin seed;
- Linseed.
Endocrinologist Daniela Fiorin explains that higher consumption of foods rich in tryptophan is associated with a lower risk of depression. Other nutrients related to a good mood and a lower risk of depression are magnesium, zinc, vitamin B6, B12, and D. The specialist also explains that magnesium can be found in grapes, bananas, avocados, oats, sesame, peanuts, sunflower seeds, chestnuts, milk, soy, chickpeas, potatoes, beets, cabbage, and spinach—zinc, in wheat germ, whole grains, nuts, cereals, vegetables, and tubers.
B vitamins are primarily found in red meat, eggs, bananas, beans, spinach, almonds, and milk. Vitamin D is found in fish (sardines and salmon), but sun exposure would be the best source. Food reeducation is the best way to include these foods in the diet more efficiently.
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