Foods For Longevity

Long ago, Bulgarians began to eat improperly, following easy and popular models in the choice. Limited nutrition can satiate us, give us energy, but, unfortunately, no matter how tasty, it affects weight, beauty and life expectancy.

In her book, Dr. Johanna Ward presents ways to deal with imposed stereotypes and protect ourselves from the negatives of the Western diet. And they are obesity, diabetes, cardiovascular, cancer and autoimmune diseases.

Here's what and why she recommends eating to enjoy more years of health:

Strawberries
Strawberries contain compounds that have anti-inflammatory effects and reduce oxidative stress and damage caused by free radicals. They also have a beneficial effect on the control of blood pressure and blood cholesterol. Only 8 strawberries provide 120% of the body's daily needs for vitamin C, the author mentions in her book "Superfoods for Superhealth".

Garlic
Although the consumption of garlic is a problem, it is good to make sure that it is present in our dishes. Garlic also affects blood pressure. It is also known for its immune-boosting effect.

Mushrooms
Mushrooms are low in calories and tasty at the same time. Despite the few calories they contain, they are rich in valuable micronutrients. Experts believe that mushrooms are from food products that include essential antitumor agents. One such example is the shiitake mushroom, which is believed to protect against more than 200 dangerous conditions.

Nuts
In contrast to mushrooms, nuts are full of energy, but they are one of the few foods that do not contain empty calories. Even their fats are useful, and their presence gives satiety quickly, without heaviness in the stomach. Nuts are also rich in protein and nutrients needed to maintain health against cancer and other diseases.

Sweet potatoes
Antioxidants, fiber, phytonutrients, vitamins and minerals are the perfect combination of sweet potatoes for our body to deal with free radical damage and DNA damage. 

Avocado Avocado
contains more potassium than bananas, without its carbohydrate content. The monounsaturated fatty acids in avocados are good for the heart.

Legumes
Legumes such as beans, lentils, are a natural source of zinc, iron, folate, potassium and fiber and low-calorie healthy fats and proteins. These products are an amazing prebiotic important for our intestinal health.

Goji berry
This small fruit has been used for healing purposes for thousands of years. He was accepted for longevity, strength and good sexuality. Studies show that goji berry can be useful in diabetes, to strengthen heart health, brain and sexual function. They are also important for vision.

Chia
Chia is an amazing source of omega-3s and antioxidants. In fact, they do not have "hollow" elements and everything in them is beneficial to the body, naturally served in good balance.

Flaxseed
This is the richest non-animal source of omega-3 fatty acids. They are important for maintaining normal blood pressure, reducing the risk of atherosclerosis and preventing some cancers. To benefit health, it should be consumed ground or in the form of flaxseed flour.

Kefir
Kefir is a forgotten drink, similar to kefir and like yogurt a good source of probiotics. Kefir is not necessarily a dairy product, today we offer kefir from coconut milk and other types. 

Herbs and spices
Among the most useful spices and herbs for health are oregano, turmeric, ginger, chili, parsley, hot red pepper, sage, rosemary, mint and cinnamon, which have anti-inflammatory and antioxidant compounds that protect us from the development of various diseases. .

Spirulina
Experts say that every gram of spirulina is health. This superfood has high nutritional value. Spirulina is a blue-green alga rich in vitamins, minerals, protein and omega-3. It can be added to any smoothie used in powder form. 

Cocoa
Will you believe that cocoa has more antioxidants than blueberries? Chocolate with over 75% cocoa content has amazing antioxidant benefits. The flavonoids in cocoa stimulate cells on the inner surface of blood and lymph vessels to produce nitric oxide, which is important for vascular health.