If you could prolong your life and improve your health by eating 5 foods on a regular basis, would you do it? The answer should be “Yes”. Not enough people realize that food doesn’t just help us get through the day by providing our body with enough calories and nutrients. It also plays an important role in our growth and our immune system.

The principal enemy of our cells are free radicals. These unstable molecules are ultimately responsible for cellular damage. By reacting with multiple biological molecules such as proteins and lipids, free radicals can provoke enough damage to the cell to ultimately cause its death. The body’s first defense mechanism against free radicals consists of antioxidants. However, by selecting the right foods and dietary supplements we can further boost the levels of antioxidants in our bodies. The result? A healthier body, lower cancer rates, and a longer life.

Green Vegetables

A lot of people tend to skip the vegetable aisle because of various reasons. Some don’t want to go through the trouble of cooking green leafs, while others may simply dislike the taste. However, green vegetables should be your number one priority if you want to live a healthy life.

Your new shopping list should regularly include kale, broccoli, spinach, and celery. According to the latest studies, kale is actually the vegetable with the highest content of antioxidants. Proteins, fiber, and vitamins are just a few of the nutrients you’ll be getting from these green vegetables.

Olive Oil

Olive oil can be used with nearly any type of ingredients. Moreover, it can make a great pair with the previously mentioned green vegetables. There are 4 main types of olive oil: extra virgin, virgin, refined, and pure. Although every type contains antioxidants, minerals, and vitamins, the quantities differ. The extra virgin olive oil is the healthiest type you can buy.

A recent study has shown that a diet consisting of regular intake of vegetables and olive oil can reduce the incidence of breast cancer by up to 12%.

Oatmeal

Oatmeal, also known as porridge in other parts of the world, is a food made through grounding oats. In the past two decades, scientists have discovered that oatmeal provides essential benefits to the people who eat it on a regular basis. According to some of these studies, a bowl of oatmeal per day can significantly lower blood cholesterol levels.

The prime benefit of oatmeal comes from its high content of soluble fiber. By lowering cholesterol, oatmeal also provides an active defense against cardiovascular disease. Besides fiber, oatmeal is also rich in complex carbs, vitamin B, and omega-3 fatty acids.

Oily Fish

Although fish in general is considered to be one of the healthiest foods, oily fish are the ones who take the podium. Salmon, anchovies, mackerel, and sardines are some of your best choices when it comes to oily fish. Unlike white fish such as cod or halibut, oily fish meat can contain up to 30% oil. This is especially important since fish oil has a high content of omega-3 fatty acids.

The oil contained by these fish is beneficial for the heart, the vascular system, and the nervous system. Moreover, it is full of antioxidants, which provide an extra layer of protection against free radicals.

Nuts

There is a wide variety of beneficial nuts. The ones you should prioritize are pecans, pistachios, and almonds. However, all nuts contain similar amounts of vitamins, minerals, and dietary fiber, making them a great addition to a healthy diet.

The most important nutrients, molecules, and minerals contained by nuts are calcium, oleic acid, vitamin E, and vitamin A. These compounds have been shown to protect against a wide variety of afflictions, including cancer, vision loss, heart disease, and Alzheimer’s disease.