What to know which foods may help you live a happy, healthy life for longer? Here are five foods that help protect you against a range of diseases.

Edamame

These are fresh soybeans. They are often sold in snack packs and you can add them to soups and rice-based meals. Edamame are rich in isoflavones. Edamame have anti-inflammatory, antioxidant, anti-cancer, and antimicrobial properties. They help to regulate the inflammatory response of the body, slow down cellular aging and fight microbes. If you don’t like the beans, try adding tofu (soybean curd) to your diet. Tofu is a source of calcium, iron, manganese, selenium, phosphorous, magnesium, zinc, and copper.

Carrots

Carrots are known for the high content of beta-carotene, a pigment that gives them their orange color. And yes, just like your mom said, they can protect against age-related eyesight damage like macular degeneration. Beta-carotene is converted by our bodies into vitamin A. This vitamin is involved in immune function, vision, reproduction, and cellular communication. Beta-carotene is also an antioxidant that can protect the cells in our bodies from the aging damage caused by free radicals.

Leafy green vegetables

Think cabbage, broccoli, Brussels sprouts, cauliflower, bok choy, radish, and kale. These vegetables boast an especially rich nutrient content, including many vitamins (C, E, K, and folate), minerals (potassium, calcium, and selenium), and carotenoids (lutein, beta-carotene, and zeaxanthin). They also contain glucosinolates, which regulate the body’s stress and inflammation response. They have antimicrobial properties, and some of them are being investigated for their anti-cancer potential.

Salmon

Salmon could protect cognitive health because it contains plenty of omega-3 fatty acids. These stave off cognitive decline associated with aging. Omega-3 also protects against dry-eye syndrome. Salmon also has a high potassium content and, according to a new study, potassium can prevent the onset of heart disease. Additionally, this type of fish is rich in the mineral selenium, which contributes to the health of the thyroid gland. The thyroid gland helps to regulate hormonal activity and is involved in metabolic processes.

Citrus fruits

Citrus fruits include oranges, grapefruit, lemons, limes, clementines, mandarins, and tangerines. The flavonoids in citrus fruits may give you a longer lifespan. They also have a high content of vitamin C, which has antioxidant properties, and fends off infections. They also contain sugars, dietary fiber, potassium, folate, calcium, thiamin, niacin, vitamin B-6, phosphorus, magnesium, copper, riboflavin and pantothenic acid.

Add these five foods to your diet for a longer, healthier life, but don’t forget to also make sure that you exercise regularly.

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