Jakarta, CNBC Indonesia – Living a long life is almost everyone's dream. However, quite a few people think that living a long life in today's life is impossible due to the many difficult things and stressors.
Indeed, no human being knows when the age limit is or how long they live in the world. However, there is nothing wrong if humans try to have a long life so they don't die at a young age.
One factor that influences a person's longevity is diet. According to studies, aging is not really influenced by genetic factors, but also lifestyle, including diet.
“The key is to avoid processed foods which contain unhealthy fats, sugar and sodium and can cause various health problems,” said Dr. Anant Vinjamoori from Modern Age, quoted Tuesday (16/1/2024).
Furthermore, Dr. Vinjamoori said that foods that contain lots of phytochemicals and flavonoids, namely compounds that are antioxidant, anti-inflammatory and anti-carcinogenic, can help a person live longer and be healthier.
So, what foods can lead to a long and healthy life? The following is the list according to Eat This Not That.
1. Olive Oil
A study published in the Journal of the American College of Cardiology found that people who consumed more than half a tablespoon of olive oil per day had a 19 percent lower risk of death.
According to the same study, individuals who consumed olive oil had a 29 percent lower risk of dying from neurodegenerative diseases, a 19 percent lower risk of dying from heart disease, and a 17 percent lower risk of dying from cancer.
For Muslims, olives are a very important fruit. Because, this fruit is mentioned seven times in the Koran. This shows how important olives are in the history of the development of Islam.
In Surah Al Mu'minun verse 20, the Koran reveals the fruits that must be eaten and talks about the olive tree that grows on Mount Sinai which provides oil and spices for eating.
2. Berries
Berries are known to contain antioxidants, one of which is flavonoids which play a role in giving a person a long life.
A study published in the British Journal of Nutrition looked at data from one of the largest observations of risk factors for major chronic diseases in women that followed more than 93,000 women over several decades, the Nurses Health Study.
As a result, the researchers found a close relationship between consuming foods rich in flavonoids, especially blueberries and strawberries, as well as red wine, tea and paprika. People who regularly consume foods containing flavonoids have a lower risk of death from disease.
3. Nuts
Nuts, such as almonds, peanuts, hazelnuts and pistachios are healthy foods and are claimed to help a person live longer.
According to a study published in Predimed, a long-term nutritional intervention trial observed a reduced risk of cardiovascular events between individuals consuming a Mediterranean diet supplemented with mixed nuts and those on a low-fat diet.
As a result, the group that consumed nuts had a 39 percent lower risk of death than the group on a low-fat diet.
“Nuts are rich in unsaturated fats (a healthy form of fat), fiber, antioxidants, and certain vitamins and minerals that collectively improve heart health, help control weight, and increase longevity,” says Dr. Vinjamoori.
4. Whole Grains
According to a study published in Circulation in 2016, people who ate about 2.4 ounces of whole grains or the equivalent of one and a half slices of whole wheat bread every day had a lower risk of premature death when compared with groups who ate less or no whole grains. at all.
5. Onions
According to a Molecules study in 2022, onions are a source of quercetin which has a protective function against aging.
Meanwhile, based on a 2021 randomized clinical trial in the Journal of Clinical Biochemistry and Nutrition, consuming onions which are rich in quercetin can help improve cognitive function in humans.
6. Turmeric
According to Dr. Vinjamoori, turmeric is a food ingredient that contains curcumin, a bioactive compound with strong anti-inflammatory and antioxidant properties. The anti-inflammatory effects produced by curcumin can reduce chronic inflammation that generally occurs during aging.
Apart from that, according to the results of a study published by Cells in 2022, curcumin is said to reduce the risk of heart disease.
7. Green Tea
Green tea has antioxidant, anti-inflammatory and anti-cancer properties that are good for humans.
A study in 2022 found that the quercetin contained in green tea can eliminate senescence cells, namely cells that are able to reduce physical functions so that they can contribute to delaying the aging process.
According to Dr. Vinjamoori, quercetin can activate the SIRT1 gene, a gene that plays an important role in longevity and calorie restriction, increases the body's ability to repair DNA, and has the potential to slow down the aging process.
[Gambas:Video CNBC]
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