Longevity Grocery List
Edited By: Stephanie dawson
Vegetables contain important nutrients and have lots of fiber. If you eat 5-9 servings each day your body will build immunity to fight disease. The following vegetables should help boost your disease-fighting potential:
• Sweet Potatoes
Jicama is a root vegetable that tastes sweet and crunchy and is packed with fiber. Kale is a vegetable with green or purple leaves in which no head is formed by central leaves. Kale provides healthy benefits as well. Sweet potatoes are a good source of vitamins B6 and C and iron.
Consuming whole grains as part of a healthy diet reduces constipation. It also helps with weight management and reduces risk of heart disease, obesity, and Type 2 diabetes as it reduces cholesterol levels. Many nutrients including dietary fiber, several B vitamins and minerals can be obtained from grains.
Teff is a grain rich in protein, fiber, calcium, and many other nutrients. Millet is traditionally used in Russia and China, it has as much protein as wheat and has high vitamin B and other minerals. Amarnath is a grain high in fiber and minerals and can be popped like popcorn.
Vital nutrients essential for health and maintenance of the body are provided by fruit. The risk of some chronic diseases is reduced if fruits are part your daily diet.
Apples are filled with antioxidants and help you to meet 15% of your daily fiber needs. Blueberries help fight cancer and prevent macular degeneration as they are rich in antioxidants. A full day’s vitamin C can be obtained by having a single orange in a day.
Proteins function as building blocks for bones, muscles, cartilage, skin, and blood and form an important part of one’s daily food. Calories can be provided by protein. Choosing food with high protein may have health implications as well.
• Brazil Nuts
Fish is an excellent protein food with fewer calories. Rich in mono-unsaturated fatty acids, Brazil Nuts are a good source of vitamins, antioxidants, and minerals. The best thing about tofu is that it is not only a good source of protein but it lowers cholesterol as well which reduces the risk of heart disease.
Dairy products have many health benefits and the most important among them is improved bone health. Foods in the dairy group provide nutrients like calcium, potassium, vitamin D, and protein.
• Feta Cheese
• Greek Yogurt
Feta cheese is made of sheep or goat’s milk and supplies key vitamins and minerals. Greek Yogurt has almost double the protein of regular yogurt. Buttermilk is more easily digestible than whole milk and is lower in fat. Its high in potassium, vitamin B12, calcium, riboflavin, and phosphorus.