Some of the so-called secrets of longevity you already know: eating a balanced diet with almost all foods, avoiding smoking and limiting alcohol, exercising regularly, and being healthy against it Minimize stress by learning coping mechanisms. But did you know that there are also certain habits that can promote longevity, especially related to blender whipping daily smoothies?
That’s true: experts say you should be careful about which foods you include as you have special benefits when it comes to dodging chronic illnesses and other health problems that shorten your lifespan. increase. Includes smoothies.
“Smoothies are a great tool for promoting health and longevity. Smoothies are delicious to harness the power of food by blending multiple delicious superfoods into one glass for small meals and treats. It’s a fast, efficient method, “said RDN’s Jenna Volpe. LD. “It’s important to make sure your smoothie meets key nutrient requirements by adding not only fruits and vegetables, but also protein and healthy fats for satiety.”
The next time you blend a smoothie, such as breakfast, afternoon treats, pre-workout or post-workout fuel, consider adopting at least two of the following habits to help you live longer. Second, for healthier drinking tips, here’s the best juice to drink every day, says Science.
Pascalyn Annoh, RD of Fed & Flourishing, strongly recommends incorporating plant proteins such as: Pumpkin seeds, almond butter, silken tofu, chickpeas Putting it in a smoothie not only fills the smoothie, but also increases your chances of living longer.
2020 study published in BMJ I found that Ingestion of vegetable protein was significantly associated with a reduced risk of death from all causes and death from cardiovascular disease. Specifically, a daily increase in energy from vegetable protein of only 3% was associated with a 5% lower risk of death from all causes.
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Sporting Smiles contributors Katie Tomaschko, MS, and RDN have stated that smoothies should always contain fruits stuffed with some antioxidants to maximize lifespan.
“Antioxidants fight the free radicals that cause cancer in the body,” she explains. “Cancer is one of the leading causes of death in this country, so antioxidants need to be a top priority for everyone.”
Most fruits contain some antioxidants, but Volpe states that berries boast one of the highest concentrations.
“”Berry is rich in a type of antioxidant called anthocyanin“Studies show that these antioxidants block DNA damage and, when taken regularly, can slow down cell aging.”
Hemp seeds may be small, but they are packed with some great health benefits. In fact, Anna Rios, RD of the Alliance Medical Center and founder of Healthy Simple Yum, says it’s one of the most nutritious smoothie ingredients available.
“”Cannabis seeds are rich in α-linolenic acid, a healthy fat that helps fight heart disease.“It also contains nitric oxide, a gas molecule that dilates blood vessels, which lowers blood pressure and reduces the risk of a heart attack,” she explains.
Not only that, Rios also notes that it is packed with antioxidants that can help fight inflammation. It contributes to many major chronic illnesses.
If you’re not a fan of cannabis seeds, Jona Burdeos, RD recommends Flax seeds are very high in fiber, omega 3 fatty acids and lignans and can be used as an alternative.— Antioxidant plant compound.
“Studies show that flaxseed is beneficial for heart and gut health, can lower cholesterol and blood sugar levels, and has the property of fighting cancer,” Brudeos adds.
Cacao, the raw material for chocolate, does not add a deep flavor to smoothies. According to Volpe, it also provides a lot of nutrients.
“Cacao is rich in antioxidants called polyphenols that help reduce oxidative stress, which is the damage to cells that cause aging,” she says. “It also contains minerals such as plant-based iron, magnesium for bone health and stress relief, and potassium for blood pressure regulation.”
Remember: The goodness of this chocolate has a slight effect. All you need is a tablespoon of unsweetened cocoa to enjoy health benefits and a richer flavor.
According to Tomaschko, one of the best ingredients that can be incorporated into smoothies for longevity is dark leafy vegetables.
If Evidence Needed: Justine Chan, RD of Diabetes Nutritionist, found that the diet is 95% plant-based, according to a study in the blue zone (where people live more commonly than 100 years old). Is shown. Foods such as spinach and kale.
“From plant-based iron for making blood to vitamin K for blood and bone health, [and] Antioxidant chlorophyll for activities that promote longevity in the body, such as protecting cells from environmental damage, adding a handful of greens is well worth the investment in return, “Volpe said. say.
You don’t even have to use fresh vegetables. Volpe suggests keeping frozen spinach or kale at hand for quick and convenient nutrients.
2019 meta-analysis Lancet I found that People with the highest fiber consumption had 15% to 30% lower all-cause and cardiovascular-related mortality.Coronary heart disease, stroke, type 2 diabetes, and colorectal cancer compared to people with low fiber intake.
Chan says smoothies tend to have less fiber than all foods. However, there are ingredients that can be added to increase fiber content, such as oats, flax seeds, and avocados. Chan suggests adding chia seeds to the smoothie, as two tablespoons of this superfood are packed with a whopping 8 grams of fiber.
