5 Useful Foods for Healthy Aging

We all hope for a long life so we can spend more years enjoying our loved ones or exploring the world. But increasing longevity must go hand in hand with healthy aging and reducing the risk of disease.

A healthy diet has been shown to reduce the risk of diseases such as high blood pressure, dementia and other chronic conditions that come with aging.

Blueberries are rich in antioxidants that help increase longevity.

Blueberries have anti-aging effects due to their high antioxidant content.

Blueberries have anti-aging effects thanks to the highest antioxidant content of all berries. Many studies have also shown that this fruit, known as the "queen of berries", can help prevent chronic diseases such as heart disease, neurodegenerative disorders and some forms of cancer such as breast cancer. Blueberries are rich in fiber, which also aids digestion and provides the body with lots of vitamin C.

Green beans are good for the heart and support healthy aging.

Green beans are high in protein and nutrients, making them a heart-healthy bean that can be prepared in many ways. They are also considered a "superfood," with one cup of cooked green beans containing 14.5 grams of protein and 12.5 grams of fiber. Fiber helps you feel full longer and aids in weight control. They are also a rich source of vitamin B9, or folic acid, which is better absorbed by the body from food than from supplements.

Quinoa seeds are rich in protein and fiber, which helps increase longevity.

Quinoa is a complete protein, providing the body with essential amino acids that our bodies cannot produce on their own. Quinoa is also rich in natural magnesium, which helps regulate blood sugar, lower blood pressure, and stabilize heart rate. Quinoa also supports healthy bone and cell function, and protects the brain and heart.

Avocado contains healthy fats that are effective anti-aging agents.

Avocados are a superfood that are high in protein and contain nearly 20 vitamins and minerals. Avocados are high in monounsaturated fats, the heart-healthy fats our bodies need to stay healthy. An average avocado provides about 12 grams of fiber, which will help you reach the recommended 28 to 34 grams of fiber per day.

The omega-3 fatty acids in avocados protect cells from inflammation caused by free radicals. Not only do avocados contain several important nutrients, they also help the body absorb nutrients better. This is important because some vitamins are fat-soluble, meaning they need fat to be absorbed.

Researchers have found that eating avocados daily as part of a healthy diet can help lower bad cholesterol. Bad cholesterol can clog arteries and increase the risk of heart disease.

Honey has antibacterial properties that help increase longevity

Honey is a great alternative to white sugar in food preparation. The phytonutrients present in honey are responsible for its antioxidant qualities as well as its antibacterial and antifungal properties.

Choose raw, unheated, and minimally processed honey, which contains a variety of bioactive phytochemicals and antioxidants, such as flavonoids and phenolic acids. According to one study, antioxidants in honey help neutralize reactive oxygen species (ROS) in the body, which can lead to cell damage and contribute to conditions such as premature aging, type 2 diabetes, and heart disease.

MSc. Dr. Dang Ngoc Hung - Institute of Nutrition Research and Consulting:

In essence, honey is classified as a fast-absorbing sugar because it contains mainly sugar: fructose, sucrose, glucose similar to cane sugar, fruit, but honey has some vitamins added because bees absorb from pollen, plants, etc. during the process of collecting nectar, but this amount is not much. Diabetics who use a lot of honey also cause a rapid increase in blood sugar, so diabetics need to be careful. For normal people, pay attention to limiting fast-absorbing sugar and should not use a lot of honey.