How to live longer: Best ingredients to add to your smoothie to boost longevity – Express

To live a long and healthy life, ensuring your diet is as natural as possible is key. Preparing meals and drinks at home is one of the best ways to ensure this as you know exactly what you are consuming without any hidden and nasty ingredients. Smoothies have become extremely popular amongst the health conscious. According to science and health experts, what are the three best ingredients to add in your smoothie to help boost your longevity?

Polyphenolsprovide significantprotection againstthe development and progression of many chronic pathological conditions including cancer, diabetes, cardio-vascular problems and aging.

Polyphenol foods are known to help boost longevity and fruits with high levels of polyphenols include black elderberries, strawberries, red raspberries, blueberries, plums, andblackcurrants.

A recent published in theJournal of Nutritionfound that large amounts of polyphenols can also boost your longevity.

Researchers found that people who took in 650 mg per day experienced a 30 percent lower mortality rate than those who took in less than 500 mg per day.

READ MORE:How to live longer: The natural supplement shown to slash risk of deadly chronic diseases

Increasing your consumption of fruits and vegetables is the best way to bolster your daily intake of these health-promoting compounds, said Dr Charlie Seltzer, a Philadelphia-based physician who specializes in anti-aging treatments.

He continued: The outer layers of many fruits and vegetables contain the highest concentrations of polyphenols, so don't peel off the skin before you eat them.

Another way to get more polyphenols from fruit is to consume them before they ripen, because polyphenol activity lessens as fruit ages.

A study showed that freeze-drying fruit,as opposed to chilling it,preserves 80 percent of its antioxidants, including polyphenols.

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Cruciferous vegetable are powerhouses when it comes to overall health.

With the unique ability to modify human hormones, activate the bodys natural detoxification system and inhibit the growth of cancerous cells.

Cruciferous vegetables should be chewed thoroughly or eaten shredded, chopped, juiced, or blended in order to release their potent anti-cancer properties.

The cruciferous phytochemical sulforaphane has also been found to protect the blood vessel wall from inflammatory signalling that can lead to heart disease.

Cruciferous vegetables are the most nutrient-dense of all the foods.

For a smoothie with health benefits to boost longevity, try adding either broccoli, kale or cabbage.

The nutritional profile of seeds is very similar to nuts in that they provide healthy fats, minerals, and antioxidants, however, seeds have more protein and are abundant in trace minerals.

Flax, chia, and hemp seeds are rich in omega-3 fats.

Flax, chia, and sesame seeds are also rich lignans, breast cancer-fighting phytoestrogens.

Sesame seeds are rich in calcium and vitamin E, and pumpkin seeds are especially rich in zinc.

For maximum nutritional benefits, try adding flax or chia seeds to your daily smoothie.

All our cells are filled with small energy generators called mitochondria - but when mitochondria become old, they become less-efficient, and even possibly toxic.

Old mitochondria are recycled by the cell into new mitochondria - and this, in turn, is mitophagy.

With age, this recycling progress slows down which can lead to muscle weakness.

Scientists have discovered pomegranates contain a substance called urolithin A.

The red rich fruit is known to be one of the healthiest for a reason. It is called as a divine fruit because it is the most mentioned fruit in theological books.

Pomegranate has antioxidant, anti-viral and anti-tumour properties and is said to be a good source of vitamins, especially vitamin A, vitamin C, and vitamin E, as well as folic acid.

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How to live longer: Best ingredients to add to your smoothie to boost longevity - Express