You want to take care of your health by adopting a balanced diet, but don’t know which foods to choose? Questioned by the American media She FindsDr Johannes Uys, nutritionist Krutika Nanavati and dietician Lisa Andrews, spoke about foods that would boost the immune system and promote longevity by reducing the risk of diseases, particularly after the age of 40.
Longevity: what foods promote it?
Here are 9 foods that experts believe promote longevity by boosting the immune system and reducing the risk of disease.
Fish
Salmon, cod, cod, sardines… We can say that in terms of fish varieties, there is plenty of choice. Renowned for its richness in proteins (25 g of protein/100 g for salmon according to Ciqual), fish is also a preferred source in omega-3 fatty acids. This is why fish and fishery products are defined by the National Food Safety Agency (ANSES) as “particularly interesting foods, which have valuable nutritional qualities”. According to dietitian Lisa Andrews, “Fish is also a source of zinc which helps protect the immune system.” As a reminder, omega-3 fatty acids contribute to the maintenance of good heart health as well as the proper functioning of the cognitive functions, while zinc is known to strengthen the immune system’s ability to fight infections. As the expert explains, it is advisable to eat fish, “about three times a week”.
Beans and lentils
Enjoyed in the form of soup, salad or stew, beans and lentils are dried vegetables that are an integral part of the daily diet. Their wealth in fibers (6 g of fiber / 100 g for lentils according to Ciqual), promotes a good intestinal microbiome and strengthens the immune system. Legumes, which are inexpensive, are ideal for eating a balanced diet without spending too much.
Dark leafy green vegetables
As Dr Johannes Uys explains, “Dark leafy greens are fantastic superfoods for heart health and immunity.” If green cabbage, spinach and arugula are not unanimous, their benefits are numerous. According to the expert, “They are full of antioxidants, vitamins and minerals, support a strong immune system and reduce inflammation, which benefits your heart”.
Berries
Are raspberries, blueberries and strawberries your little guilty pleasure? This is good, because they have powerful properties antioxidants. As Dr Johannes Uys indicates, the richness of berries in antioxidants and flavonoids helps reduce the risk of cardiovascular diseases and strengthen the immune system. Indeed, antioxidants are known to improve cognitive functions and promote a long lifespan. So don’t hesitate to indulge yourself with these fruits.
Ginger tea
Ginger tea doesn’t inspire you? And yet, ginger has long been used medicinally for its anti-inflammatory properties. “The gingerol contained in ginger can help reduce the risk of infections by preventing the growth of various bacteria”, underlines nutritionist Krutika Nanavati. So, drinking ginger tea can help strengthen the immune system and reduce the risk of inflammation.
Nuts and seeds
Flax, pumpkin, chia seeds…Nuts and seeds have multiple health benefits. Indeed, according to dietitian Lisa Andrews, “They provide healthy fats, selenium and zinc”. Not provided by the body, selenium is part of the trace element family. It is recognized for its antioxidant benefits and its action on the immune system, which it contributes to the proper functioning of. THE zinc, for its part, acts on the stimulation of the immune system. So, by adding nuts or seeds to your salads, smoothies or oatmeal, you are likely to extend your life expectancy by reducing the risk of chronic diseases, according to the nutrition specialist.
My curcuma latte
A latte is a hot drink made with coffee and hot milk. According to nutrition expert Krutika Nanavati, it is good for your health to add curcuma to this preparation, because the curcumin it contains has powerful anti-inflammatory and antioxidant properties. As the nutritionist indicates, “its anti-inflammatory effects are crucial for the optimal functioning of the immune system”. So, by reducing chronic inflammation and supporting immune health, turmeric can contribute to a healthier body and a longer life.
The broths
Chicken, beef or vegetable broth… Broths are very often used in cooking in soups, or to enhance the flavors of certain dishes. According to nutritionist Krutika Nanavati, consuming broths is good for your health. In fact, it considers that “the high content of zinc, selenium and other minerals in broths can strengthen the immune system and support its ability to fight infections.” In addition, broths are also rich in vitamins and minerals, essential elements for the body.
Green tea
Did you know that green tea is a powerful antioxidant? Indeed, according to nutritionist Krutika Nanavati, “green tea contains many antioxidants, including epigallocatechin gallate (EGCG), which has been shown to support immune function.” Therefore, drinking green tea regularly can help prevent chronic diseases and help you live a longer, healthier life.
>>> Here are 9 foods recommended by nutritionists to boost immunity and prevent disease
Sources :
- 9 Immunity-Boosting Foods & Beverages To Have Over 40 For A Lower Risk Of Disease & Longer Life – She Finds – 24 mai 2024
- Table of nutritional composition of foods – Ciqual
- Eat fish: why? how ? – Handles
