While diets come and go, there are a few foods that you should keep in your weekly regime whether you are on a health kick or not.
Whether it’s green tea or salmon, there are foods out there that not only give your health a boost in the short term but can also add years on to your life due to their nourishing benefits.
Here, FEMAIL looks at some of the most beneficial foods and how they can help you live a long and healthy life in the long run.
Hot peppers are one of the healthiest foods to add into your daily diet.
According to Stuff, chillies are great for your heart as the capsaicin found in them can improve your blood flow and protect against bacteria linked with inflammation and diseases.
Not only this, but chillies also give your metabolism a boost.
The chillies recommended are both red and green, jalapenos and cayenne peppers.
Chillies are great for your heart as the capsaicin found in them can improve your blood flow and protect against bacteria linked with inflammation and diseases
All berries are beneficial for your health but blueberries alone can do wonders for your health by protecting against a range of health problems – from obesity to heart disease.
Berries are rich in polyphenols – antioxidants that protect cells in the heart and help lower blood pressure.
This means they may help reduce damage to the lining of blood vessels and tackle glucose intolerance – excess sugar in the blood that can lead to diabetes.
Experts say eating blueberries raw is the best way to get as much nutritional benefit from them, whereas baking them into breads, muffins or pies can cut their polyphenol levels by up to a fifth.
Lentils are a rich source of fibre – something that can reduce your chance of a stroke by up to seven per cent if you have it daily.
In Addition, according to Dr Michael Greger’s How Not to Die, adding five cups per week of lentils, chickpeas, split peas of navy beans can result in weight loss.
They can also reduce the risk of diabetes.
Lentils are a rich source of fibre – something that can reduce your chance of a stroke by up to seven per cent if you have it daily
All types of fish, especially salmon, are fantastic for the heart due to their high omega-3 fatty acid content.
According to Stuff, it’s best to eat ‘eight ounces a week of sustainably farmed or wild-caught low-mercury fish, such as Atlantic mackerel, Pacific sardines, freshwater (farmed) coho salmon or wild-caught salmon’.
Fish can also help to slow down the ageing process by preserving your telomeres – the ends of your chromosomes that get smaller as you age.
WHOLE GRAIN BREAD
While white bread isn’t great for you, wholegrain bread is good for the heart and the whole grains in the bread are filled with nutrients, protein, vitamins and antioxidants that benefit the body.
The whole grains can also help reduce the risk of heart disease and the chance of getting type two diabetes.
Whole grains also help with digestion due to their high fibre content and can help to prevent diverticulosis and boost the immune system.
Whole grains can also help reduce the risk of heart disease and the chance of getting type two diabetes
While not great in bulk, chocolate is actually good for the body – especially dark chocolate.
Not only is it nutritious but it is a source of antioxidants and can help to improve blood pressure and blood flow due to flavonoids.
Small quantities of dark chocolate can also help to lower your BMI, according to Men’s fitness.
While not an excuse to start drinking glasses and glasses of wine every night, wine (in moderation) has actually been proven to help you live longer.
Scientists from the Ecole Polytechnique Fédérale de Lausanne in France proved that resveratrol, the ‘miracle ingredient’ in red wine, extends lifespan and provides an infusion of energy.
The molecule, resveratrol, belongs to a well known group of plant compounds called polyphenols found in red wine, fruit and vegetables and olive oil.
These polyphenols are famed for their antioxidant properties.
Green tea is loaded with beneficial antioxidants and nutrients that can help boost brain function, reduce fat and lower cancer risk.
Drinking green tea can also help to you to relax and rid you of any anxieties, as well as significantly reducing levels of unhealthy cholesterol.
Drinking green tea could even help boost your oral hygiene as it has plenty of anti-inflammatory benefits which could prevent gum disease.