20 Superfoods for a long life

20 Superfoods for a long life 

Longevity isn't just about delaying death — it's about enjoying more years of health and vitality.

Diet is one of the lifestyle choices we can make to slow down the aging process and delay the onset of age-related chronic illnesses. Imagine a selection of foods that were delicious, nutritious and good for you - i.e. they reduced your risk of developing diseases.

According to Dr. Shreepad Khedekar, Clinical Director, Imperial Clinics, it may sound complicated, but choosing the right foods for longevity doesn't have to be difficult. Here we have a list of easily available 20 foods that promises you a long life.

Apples
Apples are an excellent source of antioxidants, which combat free radicals, damaging substances generated in the body that cause undesirable changes and are involved in the aging process and some diseases. A study says that adult females who regularly ate apples had a 13% to 22% lower risk of developing heart disease.

Almonds
Love them for their vitamin E and healthy fats. Almonds are rich in nutrients, including iron, calcium, vitamin E, fiber, riboflavin, and magnesium. A scientific review published in Nutrition Reviews last year found that almonds as a food may help maintain healthy cholesterol levels.

Oatmeal
Oatmeal is meal made from rolled or ground oats, or porridge made from ground or rolled oats. In the United Kingdom and the Republic of Ireland, the term "porridge" or "porridge oats" are common terms for the breakfast cereal that is usually cooked.

Lemons
Just one lemon has more than 100 percent of your daily intake of vitamin C, which may help increase "good" HDL cholesterol levels and strengthen bones. Citrus flavonoids found in lemons may help inhibit the growth of cancer cells and act as an anti-inflammatory.

Broccoli
Broccoli is rich in fiber, folate, potassium, calcium and phytonutrients. Phytonutrients are compounds which reduce the risk of developing heart disease, diabetes and some cancers. Broccoli also contains beta-carotene, an antioxidant, as well as vitamin C.

Dark chocolate
Yes, you can treat yourself. Unlike milk or white chocolate, dark chocolate containing 70 per cent cocoa or more is packed with flavonoids. But don't overdo it — a small square is all you need.

Garlic
There are many reasons to enjoy this potent member of the onion family, including sulphur compounds that boost the immune system and prevent many cancers. It's also good for the heart because it can prevent blood from forming dangerous clots and can help lower cholesterol.

Avocados
Many people avoid avocados because of its high fat content; they believe that avoiding all fats leads to better health and easier-to-control body weight - this is a myth. Approximately 75% of the calories in an avocado come from fat; mostly mono saturated fat.

Green tea
Served hot or cold, this popular beverage contains catechins, which fight inflammation and improve blood vessel functioning. Try drinking it hot (with lemon and honey), or iced with a shot of your favourite fruit juice.

Soybeans
Like other legumes, they're rich in nutrients but they're also a "complete protein" — meaning they offer all the essential amino acids. They also offer isoflavones, which are thought to reduce the risk of breast and prostate cancer.

Coffee
A growing number of studies suggest that coffee has several surprising health benefits. In addition to potentially lowering the risk of diabetes, drinking coffee may reduce the risk of age-related mental decline.

Blueberries and other antioxidant-rich fruits
Foods especially high in antioxidants like blueberries, grape juice, and walnuts helps protect from memory loss and even dementia.

Artichoke
These small greenish-yellow veggies are filled with fiber. And a diet sufficient in fiber helps to promote healthy weight and cholesterol level and digestive health.

Beans
Beans are good for your heart because of the high fiber content. Their fibrous quality also makes them protective against certain cancers and a top-rated food for diabetics.

Bell peppers
The peppers are "loaded with vitamin C. But unlike many other sources of the nutrient, bell peppers are relatively low in sugar, while also providing fiber and several.

Brown rice
Fiber-packed and nutrient compressed brown rice helps fill you up while being relatively low in calories. It specifically help to lower blood pressure.

Flax seeds
Flax seeds are high in fiber and linked with lower risks of heart disease and possibly some cancers. Plentiful amount of fiber in flax seed makes you feel full faster and keeps blood sugar stable.

Lentils
Lentils have enough high quality protein which can act as a substitute for meat in your diet. Lentils provide valuable vitamins and minerals that helps in lowering bad cholesterol.

Red Wine
Red Wine prevents blood cloth (one glass a day for women and two for men -- anything beyond that can cause health problems). Along with red wine alcohol in general has been found to boost our good cholesterol.

Mushroom
Mushroom has proved to lower cholesterol and improve the immune response. It has been found to have powerful anti-cancer properties
.