Eating more whole grains may reduce the risk of premature death, according to a 2018 meta-analysis by researchers from Harvard T.H. Chan School of Public Health.
Quinoa, millet, sorghum, amaranth, teff, freekeh, chia seeds, faro*, spelt* and kamut*.
* Not gluten-free.
As we age, our cellular processes and natural defenses slow down. Antioxidants are plant polyphenols that scavenge free radicals and promote cellular longevity. Consuming foods rich in antioxidants has been studied to give our skin an inner glow.
Try some goji berries, dark chocolate, pecans, wild blueberries, kidney beans, cranberries and elderberries.
Studies have associated increased microbial richness with diets high in fiber, vegetables, and fruits. Fiber also helps lower pH values in the intestinal tract, which is considered beneficial for gut health. Foods rich in fiber are the natural prebiotics we need for balanced microbiota.
Look for whole grains, brown rice, beans, nuts, berries, oatmeal and crunchy green vegetables.
Research shows that periods of fasting can prolong lifespan. While intermittent fasting, (eating in 12-hour periods) may not be for everyone, the fasting mimicking diet is low in protein and sugar and high in fat and promotes longevity.
Enjoy avocados, walnuts, olives and olive oil, wild salmon and tuna, tofu and seeds (sunflower, chai and flaxseed).
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