Foods to Eat for a Quick Health and Longevity Boost

If you?re planning to finally do something about your diet and boost your health in every way, 2022 is the right time for that feat. You?re probably aware that you should reduce your portions if you want to shed your weight and boost protein if you want to throw on muscle, but what foods to focus on when you just want to be healthier? Stay here to find out:

Colorful veggies

This is probably the easiest step towards a healthier diet: If you see veggies that are colorful, put them on your plate and enjoy. ?Eating the rainbow? is a great way to put it because it?s a great habit to eat everything from dark leafy greens to green avocados and broccoli, red peppers and tomatoes, orange carrots and purple cabbage


. Veggies with bright bold colors are full of essential vitamins, minerals and other nutrients responsible for the proper functioning of your body. There is no one reason why you should eat the rainbow but many?rich in unsaturated fat, high in lycopene, containing phenolic compounds, folate and other vitamins, and rich in fiber.


Speaking about boldly colored foods, we can?t skip berries. Berries, and especially blueberries, are known superfoods that contain a high level of antioxidants. Like other fruits, berries are also high in vitamins and fiber, and contain fewer calories than some other things that we snack on (potato chips or candy). However, they do contain a lot of sugar, so find a healthy balance when consuming these cute little berries.


Another thing you can snack raw or consume in cooking is nuts. Nuts are plant-based foods that can result in all sorts of benefits to human health, mainly heart health, reduced inflammations and even prevention of premature death. While all nuts are good in their own way, walnuts are particularly loaded with omega-3s, as well as vitamins, protein and fiber. They can also keep you feeling full for longer, so if you?re looking for a good snack, you?ve found it. And finally, nuts are not perishable and you can find them everywhere, even get nuts as health food online and get a bunch of different nut snacks to put in your bag, office and car. So next time you feel hungry, instead of reaching for junk food, try a few nuts first.

Fatty fish

We?ve just mentioned omega-3 fatty acids above, so what are these fats? Omega-3s are fats that are essential for the right functioning of our bodies, especially the brain and heart. Humans can?t produce them naturally, so we have to get them from foods like fatty fish, algae and nuts. According to studies, in the long run, omega-3s reduce the risk of heart disease and dementia. If you don?t have access to fatty fish like salmon and tuna (or don?t eat fish because you?re a vegetarian or vegan), you can even choose omega-3 supplements and achieve a similar effect.

Free-range meat

It?s a smart idea to reduce your intake of meat and designate a few vegetarian days in your week. When you actually eat meat, pay attention to where it comes from. It?s best to opt for meat from free-roaming animals that are not pumped with hormones, antibiotics and pesticides. These free-range animals produce meat with more omega-3 fatty acids as well as better taste.

Fermented foods

When talking about fermented foods, most people only think about yogurt. Sure, yogurt is great for your gut health, but there are so many other beneficial and tasty fermented foods out there doing magic for our microbiomes. If you have access to sauerkraut, kimchi, tempeh, miso, kefir or even pickles, don?t hesitate to include them in your diet and reap many benefits for your tummy. Even beer, cider and wine are fermented and good for the human body, but in smaller amounts due to alcohol.


If you?re a coffee drinker, there?s no research that will push you away from coffee, but there?s actually no reason to quit this interesting beverage/drug. Research on the effects of coffee has been really positive, linking it to brain health and vascular health particularly. Coffee doesn?t only make mornings a little bit less hellish, but it also might keep you safe from Alzheimer?s and Parkinson?s disease as well as depression. Compounds in coffee contain a lot of beneficial things for proper cardiovascular health, reduction of inflammation and repair of cellular damage linked to chronic disease

. So 4 regular cups of coffee can actually do wonders for your health. And if you don?t like how caffeine makes you anxious and jittery, you can go decaf or try green tea?they have similar effects as regular coffee. One is for sure, you definitely don?t have to quit your coffee habit!

Ready to take your health into your own hands? Adopt these eating habits and you?ll notice great improvements in your health and overall life satisfaction. Plus, you?ll simply glow!

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