If you were to ask where is the healthiest place on earth, where would you choose? Japan, with the Blue Zone of Okinawa and a healthy life expectancy of over 100 years! Mediterranean? There are many places in the world that can be pointed out, but the Nordic region of Northern Europe is often overlooked. But it shouldn’t be. All Nordic countries exceed the world’s life expectancy.
According to the US Centers for Disease Control and Prevention, life expectancy in the US is 76 years. In the Nordic countries (including Denmark, Sweden, Norway, Finland, Iceland, Greenland, Åland and the Faroe Islands) life expectancy exceeds her 80 years in all countries except Greenland. There are several reasons why people in Nordic countries can be expected to live longer than people in the United States. For example, they are known for giving more people access to quality healthcare. But one of the surest reasons is their diet. This has led to the growing popularity of Nordic food, which is modeled after the eating habits of people in this part of the world.
never heard of it? Read on to find out what it is and how it can benefit your health.
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What is the Nordic Diet?
Simply put, the Nordic diet is a way of eating that is modeled after the way people in the Nordic countries eat.Registered dietician and recipe developer Julie Andrews, MS, RDN, FAND, This includes meals high in the following foods:
- Vegetables, including root vegetables such as turnips, beets, and carrots
- fruits, especially berries
- Seafood, especially fatty fish such as salmon, tuna, sardines and mackerel
- fermented food
- dairy products containing skyr
- beans
- whole grain
“These foods are rich in fiber, omega-3s, and probiotics, all of which research shows are beneficial to overall health and can reduce the risk of chronic disease,” says Andrews. “Everyone can benefit from incorporating these foods into their diet, even if they are not eating only these foods.”
She noted that the Nordic diet is notable for: is not This includes processed foods high in sugar, processed meats, sugary drinks, and alcohol. “Studies show that regular consumption of these foods may increase the risk of chronic diseases such as type 2 diabetes, cancer, and heart disease.
If you think the Nordic diet resembles the Mediterranean diet, you are right! Jenny Beth Croplin, RD, Say. However, there is an important difference. The Nordic diet includes many root vegetables and dairy-based foods, including skyle, which is similar to yogurt but thicker and creamier.
Following the Nordic diet has many health benefits which are explained below.
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What are the health benefits of following the Nordic Diet?
1. Rich in foods that support gut health
Both nutritionists say one of the reasons the Nordic diet is so healthy is because it’s rich in foods that support gut health. Fermented foods such as pickled vegetables, skyl, kefir, yogurt and sourdough bread are all commonly eaten in Nordic countries and, according to Andrews, they contain probiotics, good bacteria that support gut health. Contains biotics. Scientific studies show that a diet high in fermented foods is associated with improved immune health and reduced disease-causing inflammation.
In addition to fermented foods, the fruits, whole grains, legumes, and root vegetables that are part of the Nordic diet also contain fiber, a nutrient most people in the United States don’t get enough of. Good for your gut. Also supports gut health. “Dietary fiber is important for balancing blood sugar levels, improving digestion, lowering cholesterol and making you feel full,” says Croplin.
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2. Good for the heart
Dietary fiber is known to support gut health, but scientific studies show that dietary fiber also benefits cardiovascular health, lowering the risk of heart disease, stroke, high blood pressure, diabetes and obesity. . Croplin says seafood in the Nordic diet is also good for heart health. That’s because it’s a great source of omega-3 fatty acids that directly benefit cardiovascular health.
3. Seafood in the Nordic diet supports brain health
Eating seafood regularly isn’t just good for your heart. Croplin says it’s good for brain health, too. Thanks to Omega 3. Studies have shown that they help maintain memory and may even play a role in protecting against dementia. Useful for prevention.
According to Andrews, another reason the Nordic diet is beneficial for heart health is that berries are rich in antioxidants that help protect against inflammation, including chronic diseases that affect the brain. .
4. Root vegetables in the Nordic diet are rich in beneficial nutrients
In the United States, root vegetables can get a bad rap because of their carbohydrate content, but both nutritionists say there are many benefits to including foods like potatoes, sweet potatoes, turnips, carrots and beets in your diet. “Root vegetables are actually very healthy and offer a range of nutritional and health benefits. Root vegetables are more starchy, but they are complex carbohydrates that contain fiber,” Croplin says. I will explain.
For example, Croplin says many root vegetables contain B vitamins, vitamin A, and vitamin C that support immune health, vision health, and wound healing. “Root vegetables also provide phytochemicals that protect the body from free radicals in the environment,” she elaborates.
Andrews added: Rich in dietary fiber, vitamins and minerals. ’” She says each root vegetable has unique nutritional properties depending on its color. “Sweet potatoes, for example, are rich in vitamin A and potassium,” she explains.
5. Following the Nordic diet naturally eliminates foods that are harmful to your health
Sugary foods and drinks, overly processed foods, and alcohol are all not part of the Nordic diet and are consumed sparingly, if at all. The Nordic diet isn’t as restrictive as other diet plans, so you won’t miss out on these types of foods. I guess. There are many other delicious foods!
There’s no right way to eat for everyone, but if your goal is to eat healthier in 2023, the Nordic diet is one style to consider. It may add years to your life!
Next, find out how 3 minutes of exercise a day can help extend your life.
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