Eating a diet rich in fruits and vegetables is associated with a lower risk of chronic diseases and may help promote a long life. These foods are high in important nutrients like vitamins, minerals, and antioxidants, which can help protect cells from damage and keep the body functioning properly.
Some specific examples of fruits and vegetables that are particularly high in health-promoting nutrients include:
- Berries, such as blueberries and raspberries, which are high in antioxidants and may help protect against cancer and heart disease.
- Leafy greens, such as spinach and kale, which are high in vitamins and minerals like vitamin K, vitamin A, and folate.
- Cruciferous vegetables, such as broccoli and cauliflower, which contain compounds that may help protect against cancer.
In addition to fruits and vegetables, other foods that are often considered healthy and may promote a long life include:
- Whole grains, such as oats and quinoa, which are high in fiber, vitamins, and minerals, and may help lower the risk of heart disease and diabetes.
- Lean protein, such as fish and chicken, which can help maintain muscle mass and support overall health as you age.
- Nuts and seeds, which are a good source of healthy fats, protein, and antioxidants, and may help lower cholesterol and reduce the risk of heart disease.
It’s also important to limit the intake of processed foods, saturated and trans fats, added sugars, and sodium since these foods are associated with an increased risk of chronic diseases and can negatively impact health and longevity.
It’s important to note that everyone’s nutritional needs are different based on their age, sex, height, weight, and activity level. Consult with a doctor or a dietitian to make a personalized plan that fits your needs.
