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41 NUTRIENTS HELP LIVE A LONG LIFE

May 09, 2024

What we eat has the power to help us or harm us. Processed foods do not provide enough nutrients and are the cause of diseases such as obesity, cardiovascular disease and type 2 diabetes. To live longer and healthier, we must provide our bodies with body of nutrients that are good for health. So what are the nutrients that help you live long?


41 nutrients for longevity

We could all live longer if we ate a better diet. Research scientists in the field of nutritional science have identified 41 nutrients that may play an important role in promoting healthy aging. So what are the nutrients that help you live long? These longevity nutrients include:

  • 14 types of vitamins, including vitamins A, B1, B2, B6. B12, C, D, E, K, biotin, choline, folic acid,...
  • 16 essential minerals, including calcium , chloride, chromium, cobalt, copper, iodine, iron, manganese, magnesium, molybdenum, phosphorus, potassium, selenium, sodium, sulfur and zinc.
  • The other 11 substances are not classified as vitamins, including two omega-3 fatty acids and nine amino acids.

Scientists call these nutrients longevity vitamins because they believe that these healthy nutrients contribute in promoting a long and healthy life. Low-level nutrient deficiencies can also reduce the body's ability to heal itself, increasing the risk of chronic disease and premature death. Therefore, a nutrient-rich diet is essential. To get the vitamins and minerals we need we should eat a varied and nutrient-rich diet.


Vegetables contain nutrients that are good for health.

What are the foods that contain nutrients that help you live long?

Cabbage

Vegetables are plants with the ability to change human hormones, activate the body's natural detoxification system and slow the growth of cancer cells in the body. Cruciferous vegetables should be thoroughly chewed, chopped, juiced or blended to release the nutrients with powerful anti-cancer properties found in cruciferous vegetables. The phytochemical sulforaphane found in cruciferous plants has been found to protect blood vessel walls from inflammatory signals that can lead to heart disease.

Cruciferous vegetables are foods that contain the highest levels of nutrients of all foods. Cruciferous vegetables can be eaten both raw and cooked in the daily diet.

Green salad

Green leafy vegetables are low in calories, making them ideal for weight control. Women who ate a large salad at the beginning of their meal were found to eat less for the rest of the meal. Diets rich in salads, green leafy vegetables or raw vegetables are linked to weight loss and a reduced risk of heart attack, stroke, diabetes and some cancers. Green leafy vegetables contain high levels of folate and essential B vitamins plus lutein, zeaxanthin and carotenoids that help protect eyes from light damage. 

Nuts

Nuts are high in nutrients with healthy fats, plant proteins, fiber, antioxidants, phytosterols and minerals. Nuts are a low glycemic index food, thus helping to lower blood sugar levels throughout the entire meal and making them a very important component of an anti -diabetic diet . Eating nuts regularly also lowers cholesterol and is associated with a 35% reduced risk of atherosclerotic cardiovascular diseases. 

Nuts

The nutrient content of seeds is very similar to that of nuts in that they provide healthy fats, minerals and antioxidants. However, seeds contain more protein and are richer in trace minerals. Chia, flax and hemp seeds are rich in omega-3 fats, lignans and breast cancer-fighting phytoestrogens. Sesame seeds contain high levels of calcium and vitamin E , while pumpkin seeds are especially rich in zinc. To achieve maximum nutritional benefits, nuts should be eaten raw or only lightly toasted to ensure the nutrients remain intact. 

Berry

Berries are antioxidant-rich fruits that are good for cardiovascular health. Studies conducted on participants who ate blueberries or strawberries daily for several weeks showed improvements in blood pressure, markers of oxidative stress, and total blood cholesterol levels. Berries are great food for the brain and also have anti-cancer properties. Consuming berries has been shown to help prevent cognitive decline due to aging .

Pomegranate

Pomegranate is a fruit that contains small, crunchy, juicy seeds with a combination of sweetness and sourness. Pomegranate-specific phytochemicals and punicalagin are responsible for more than half of the antioxidant activity of pomegranate juice. Phytochemicals in pomegranates have been shown to have anti-cancer effects, protect the heart and are good for human brain function. A study conducted on patients with severe carotid artery blockage who drank a glass of pomegranate juice daily for a year showed an approximately 30% reduction in atherosclerotic plaques. Another study in older adults found that those who drank pomegranate juice daily for 28 days performed better on a memory task than those who did not. 

Kinds of bean

Consuming beans helps the body stabilize blood sugar levels, reduce cravings and protect the body from colorectal cancer. Beans are the most nutrient-rich source of starch, serving as an anti-diabetic and weight-loss food because they are digested slowly, helping the body reduce blood sugar spikes that quickly rise after meals and help prevent colds. appetite by promoting the feeling of fullness.

The high soluble fiber content in beans helps reduce cholesterol and metabolize short-chain fatty acids to help prevent colorectal cancer. Eating beans, peas or lentils twice a week has been shown to reduce the risk of colon cancer by 50%. Consuming legumes also provides significant protection against other cancers.


Tomatoes contain many nutritional vitamins and minerals for longevity.

Mushroom

Adding mushrooms to the daily diet is linked to a reduced risk of breast cancer. Mushrooms contain aromatase inhibitors, compounds that inhibit estrogen production and protect against breast cancer. In addition, mushrooms have also been shown to have anti-inflammatory effects, enhance immune cell activity, prevent DNA damage and slow the growth of cancer cells. 

Onions and garlic

Onions and garlic have long been known to benefit the cardiovascular and immune systems, and have anti-cancer and anti-diabetic effects. Increased consumption of onions and garlic is associated with a reduced risk of stomach and prostate cancer thanks to organosulfur compounds that have the ability to prevent the development of cancer by detoxifying carcinogens, preventing block the growth of cancer cells.

These anti-cancer compounds are released when onions and garlic are chopped, crushed or chewed. Onions also contain high levels of health-promoting flavonoid antioxidants, and the anti-inflammatory effects of flavonoids may contribute to cancer prevention.

Tomato

Many health-promoting nutrients can be found in tomatoes, including lycopene, vitamins C and E, beta-carotene, and flavonoid antioxidants. The active ingredient lycopene has been shown to protect the body against prostate cancer, skin damage caused by ultraviolet rays and cardiovascular disease. In the daily American diet about 85% of lycopene comes from tomatoes. 

Functional foods

Supplementing functional foods containing the active ingredient Nicotinamide Mononucleotide (NMN) is also a way to achieve longevity. Nicotinamide Mononucleotide (NMN) has the ability to help delay overall aging, improve health and prolong life by acting as a precursor to NAD+. NAD+ is an essential coenzyme required for cell life and function . NAD+ contributes to slowing down the body's aging process by repairing DNA damaged by pollution and radiation, causing cells to lose the ability to divide and copy DNA incorrectly. Nicotinamide Mononucleotide (NMN), when taken orally, is converted into NAD+, which has the ability to control and stabilize blood sugar levels, prevent memory loss in the elderly, metabolize energy, maintain weight, and increase bile. bone strength and immune system support.

In short, the article has told us about nutrients that are good for health and nutrients that help live a long life. The 41 nutrients for longevity include 14 vitamins, 16 essential minerals and 11 non-vitamins. We can find these 41 longevity nutrients in vegetables, nuts, seeds, berries, mushrooms, tomatoes and supplements.

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