There are many factors that affect how long you live, such as your age, your family history and the environment you live in. But there’s no shortage of studies that back up the strong connection between diet and longevity.

Foods like fruits and vegetables contain essential vitamins, minerals and compounds that help reduce your risk of serious conditions that may negatively impact your quality of life and life expectancy.

Here are 10 nutritious foods to add to your diet to boost overall health and improve longevity:

1. Cruciferous vegetables

Cruciferous vegetables like kale, broccoli and cauliflower contain sulforaphane, a plant chemical that can lower your risk of heart disease by protecting your blood vessels from inflammation.

These vegetables also help flush out toxins and other potentially harmful substances from the body. Plus, many studies indicate that cruciferous vegetables are capable of inhibiting the growth of cancerous cells.

When eating, chew cruciferous vegetables thoroughly to release their potent cancer-fighting compounds. These vegetables are also best enjoyed shredded, chopped, juiced or blended.

2. Leafy green vegetables

Leafy greens like spinach, kale and arugula are some of the healthiest foods on the planet. These foods typically contain fewer than 100 calories per pound, making them ideal foods for weight loss and weight management.

Moreover, antioxidants in leafy greens help protect your cells from inflammation, which has been associated with heart disease – the leading cause of death for American adults.

Leafy greens are best consumed raw so you can reap their nutrients and antioxidants. For a healthier serving of leafy greens, toss them in olive oil. Olive oil is known to support healthy heart function. It may also lower your risk of cancer.

3. Nuts

Walnuts, almonds and pecans are great sources of good fats, protein, fiber and antioxidants. Plus, nuts are low-glycemic foods, which means they cause a slower and smaller rise in blood sugar levels. This characteristic makes them an important component of an anti-diabetes diet.

The unsaturated fats in nuts can also keep your cholesterol in check. This may explain why eating nuts has been linked to a lower risk of heart disease.

To incorporate more nuts into your diet, top your grain bowls with crushed walnuts, blend cashews into a salad dressing or toss a handful of sliced almonds into your salad.

4. Seeds

Seeds, such as chia seeds, pumpkin seeds and flaxseeds are packed with fiber, protein and essential minerals. These also offer loads of omega-3 fatty acids, which help lower inflammation; and lignans, which possess cancer-fighting properties.

To reap the amazing nutritional benefits of seeds, sprinkle them raw or toasted over your grain bowls, salads or smoothies. You can also incorporate them into your homemade breads, cookies and other baked goods.

5. Berries

Berries are great sources of antioxidants, which are some of your most powerful weapons against aging. Berries can help fight inflammation and ward off diseases thanks to antioxidants called flavonoids, which have also been associated with longer lifespans.

Enjoy berries fresh as healthy snacks or blend them into a delicious fruit smoothie. You can also make your own trail mix with dried berries, nuts and seeds.

6. Pomegranate

Sweet pomegranate arils contain powerful compounds that possess anticancer and cardioprotective properties, such as punicalagin. In fact, punicalagin is responsible for the antioxidant activity of pure pomegranate juice.

Punicalagin and other antioxidants in pomegranates also help protect brain cells from inflammation. To reap the health benefits of pomegranates, toss a handful of arils into a bowl of salad greens, stir them into oatmeal, sprinkle them over hummus or blend them into a juice.

7. Beans

Arguably one of the most underrated superfoods, beans are great sources of protein, dietary fiber, vitamins and minerals. Because of their high fiber content, beans also help curb hunger and support weight management.

Obesity can put you at risk of many serious health conditions, such as high blood pressure, stroke, arthritis and mental illnesses like clinical depression and anxiety. It can also lower your life expectancy by up to 10 years. So it helps to optimize your diet by adding more weight loss-friendly foods, such as black beans, peas, lentils, chickpeas and red beans.

8. Mushrooms

Mushrooms are one of the few plant-based sources of vitamin D. This essential nutrient helps maintain healthy bones. It also keeps your mind sharp, especially as you age. And whether you eat them raw or cooked, you’re scoring a healthy dose of anti-aging benefits with mushrooms.

9. Onions and garlic

Onions, garlic and shallots do more than just elevate your dishes. These vegetables, which belong to the Allium family, are known for supporting your cardiovascular and immune systems. Some studies also indicate that they possess anticancer properties. So don’t shy away from adding minced garlic or onions to your stir-fries, salads and soups.

10. Tomatoes

Inflammation can age your body fast. It can also severely raise your risk of serious health problems like obesity and heart disease. Luckily, tomatoes are incredibly rich in lycopene, a compound with anti-inflammatory properties. Tomatoes are also filled with vitamins C and E and beta-carotene, which help reduce inflammation.

Your body can better absorb lycopene when tomatoes are cooked. It is also best absorbed when eaten alongside healthy fats, such as those found in nuts, seeds and fatty fish.

Your diet can significantly affect your quality of life and your longevity. So if you want to live a longer, healthier life, incorporate the foods on this list into your daily diet. Complement them with proper sleep and regular exercise for best results.

Sources:

VeryWellHealth.com

Express.co.uk

CDC.gov