This week’s blog post is about 5 foods that you should eat every day to live a long healthy life. I will say that when it comes to a whole food plant-based diet, diversity is really important as each plant has its unique phytonutrients and healing properties. However, it may be overwhelming (especially if you are not used to eating any fruit or vegetables at all) to have a diverse plant diet. So, to get you started, I’ve picked the top 5 foods you should eat every day to feel great (unless you have an allergy or food sensitivity, of course).
1. Oranges / lemons / grapefruits
Eating an orange (you may alternate it with having a grapefruit), or squeezing some lemon juice in your morning water will give you an energy boost and provide with an ample amount of vitamin C. The benefits of citrus fruit are endless. They protect you from cardiovascular disease: according to one Japanese study, people who eat more citrus fruit have a lower risk of heart disease and stroke (1).
The flavonoids found in lemons, oranges, and grapefruit have a strong anti-cancer effect and will block certain genes responsible for some degenerative diseases (2).
Last but not least (ladies are going to love this one!): eat citrus for glowing, smooth, and radiant skin! Vitamin C produces collagen – the primary building block of your body’s skin, bones, tissues, and tendons. So, eat your orange a day and feel beautiful!
2. Avocado
This type of berry is a great source of vitamins C, E, K, B6, folate, beta carotene, omega-3 fatty acids, and other nutrients (3). Avocado is mostly made up of fat which makes it a great filling snack. Lipids (fats) make up your cell membrane, so eating avocados is associated with cellular health, as well as better absorption of some fat-soluble nutrients and supporting the immune system.
3. Green leafy vegetables (kale, broccoli, cabbage, cauliflower, Swiss chard)
All cruciferous vegetables (from the Latin cruciferae meaning “cross bearing”, because the four petals resemble a cross) (4) are packed with carotenoids, flavonoids, terpenes, vitamins C, K, E, folate, potassium, calcium, selenium, and therapeutic antioxidant enzymes (5). It’s easy to incorporate green leafy vegetables into your diet by having a green smoothie every day.
4. Chia or flax seeds
Adding chia or flax seeds to your smoothie, salad or oatmeal will provide you with all the necessary omega-3 fatty acids you need. According to some research studies, polyunsaturated omega-3s may regulate and diminish inflammation, and serve as a great prebiotic for your “good” gut bacteria (6). Try to eat chia and flax seeds fresh – you will reap the most benefit if you have them right after grounding. 🙂
Chia and flax seeds may be overpriced if you get them at a grocery store, so I usually order them on Amazon. Here are the links for my favorite brands.
Flax oil (highly recommend for salads).
5. Beans
Did you know that there are about 16,000 types of legumes grown all over the world? (7). The most popular types are black beans, chickpeas, lima beans, kidney beans, black-eyed peas, green peas, peanuts, etc. The beans contain zinc (an essential mineral that enhances your immune function), magnesium (associated with a reduced risk of type 2 diabetes) (8), and folate (essential for red blood cell formation and healthy cell growth) (9). Check out the Blue Zones Kitchen book by Dan Buettner to learn about the longest living populations in the world – they all eat beans every day!
Make sure to include these amazing longevity foods in your diet every day, and watch your body and mind rejuvenate.
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