Scientific archiving habits of lifestyle to help you live healthier in a long time, remain quite consistent for a while: exercise, getting enough sleep, limiting stress -and, of course, feed well.
Researchers are now revealing the four foods you need to prioritize, as eating can help you live a very long life.
To limit it to the four, researchers in Spain have considered two diets that accept advice from the blue zones in the world, the cities that say the highest share of centenarians: the Mediterranean diet and the planetary health diet.
Both approaches maintain a high intake of foods such as fruits, vegetables, whole grains, bean plants and nuts-and moderate dairy and meat consumption (although the less known planetary health diet established by scientists in 2019 with an emphasis on the resistance of the environment) puts a larger proportion size.
“The higher adherence to the two diets was similarly associated with a lower mortality rate of all causes and with a comparable low environmental impact, emphasizing the significant benefits of health and planetary benefits of perceiving one of these diets based on plants,” says Dr. Mercedes Sotos for the Receipt, The results.
The study followed nearly 11,500 people hired between 2008 and 2010 and followed about 14 years later to evaluate the relationship between the diet and the survival rate.
Now the authors are calling on four groups of foods – traces of both diets – that they think they are the most important when it comes to longevity and health.
Fruit
The fruits are a cornerstone of both Mediterranean and planetary health diets. They provide key nutrients such as vitamin C and A, and antioxidants that help help to help immune health and reduce inflammation and damage to cells.
A study found a fruit breakfast, instead of an alternative, also made people feel less stressed. Liz Vainandi, a registered nutritionist at the University of Ohio Medical Center Fortune This vitamin C can protect our brain.
The Mediterranean diet recommends eating two to three servings of all types of fruits every day to digest a number of nutrients. The planetary health diet recommends at least five servings of both fruits and vegetables per day.
Dairy
While dairy products make up a smaller part of the two diets, it is still associated with those who lived longer, according to the study. The two diets specify the importance of low fat or fat -free cheese, such as Greek yogurt with low fat or cottage cheese. Rich in calcium and vitamin D, dairy products maintain bone health. Milk can help people feel full and be a good source of protein, helping to maintain muscle loss associated with age. A small glass of yogurt with five ounces usually contains between 10 and 15 grams of protein (you need about 1.2 to two grams of protein per kilogram body weight).
Fermented dairy products such as Kefir are also rich in probiotics and can maintain healthy intestines.
Unsaturated oils
Unsaturated oils, such as olives and avocado oils, are a significant part of both diets. They can help maintain healthy cholesterol levels and keep the brain.
“There is some evidence that the Mediterranean diet rich in pristine olive oil can help the body eliminate excess cholesterol from the arteries and hold open blood vessels,” according to the American Cardiac Association.
Nuts
A handful of nuts has always been a great breakfast – and for a good reason. Nuts contain healthy fats that can maintain heart health and reduce inflammation rich in fiber and protein to keep people saturated and high in omega-3 to maintain brain health (especially nuts).
“Find the ingredients you love,” Dan Butner, founder of Blue Zones LLC, who has studied the diets of the longest living people, told earlier to FortuneS “And if you can learn how to combine them to make something delicious, you are about to eat up to 100.”
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This story was originally presented on Fortune.com