In the perennial quest for longevity, there are no miracle cures. But what’s on your plate matters more than you think. Here are some foods to make sure are in your pantry.

Healthy Greens

How They Help
They contain folate, calcium, and other nutrients that support bone health, protect against cognitive decline, and help prevent age-related eye problems. Diets high in cruciferous veggies, such as broccoli and cabbage, help reduce risk of memory loss and cancer.

How To Eat
Crucifers and leafy greens like kale, escarole, and spinach make delicious additions to all manner of dishes, including stir-fries, salads, stews, and soups.

Whole Grains

How They Help
Rich in fibre, vitamins, minerals, and antioxidants, whole grains can lower the risk of age-related illnesses like cardiovascular disease and cancer. Because they’re digested more slowly than processed grains, they also help prevent high blood sugar and diabetes.

How To Eat
Grains such as brown rice, quinoa, barley, oatmeal, and millet make hearty side or main dishes — even breakfasts. They’re more filling than a plain white bagel.

Berries

How They Help
Blueberries, blackberries, and cranberries are rich in antioxidant compounds known as anthocyanins, which have been shown to slow the growth of certain cancers as well as improve brain function, muscle tone, and balance.

How To Eat
Choose fresh berries when they’re in season or frozen varieties year-round. Enjoy them alone as a snack, in salads and smoothies, or in cooked sauces.

Olive Oil

How It Helps
Rich in antioxidants and anti-inflammatory monounsaturated fat, olive oil figures prominently in the Mediterranean diet. It may explain the lower rates of cardiovascular disease, cancer, and age-related cognitive decline in people who follow this way of eating.

How To Eat
Take a cue from the Mediterranean diet and make olive oil your main cooking oil. Also use it in salad dressings or as a great dip for bread (skip the butter).

Tomatoes

How They Help
Certain red fruits — including tomatoes — contain lycopene, an antioxidant compound that helps maintain youthful skin texture and may reduce the risk of some types of cancer (especially prostate, lung, and stomach cancers) and heart disease.

How To Eat
For lycopene content, go for cooked tomatoes (in sauces and pastes) rather than raw. The cooking process creates a more concentrated source of this nutrient.

Nuts

How They Help
Varieties such as almonds and walnuts contain a generous helping of healthy fats, vitamins, and protein that benefit cardiovascular and brain health. Nuts are also high in compounds that ease inflammation.

How To Eat
Snack on 1/4 to 1/2 cup of nuts, preferably almonds or walnuts, four to five times a week. Keep in mind that peanuts are not true nuts; they’re legumes.

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Article Courtesy: http://www.wholeliving.com/