Foods that guarantee a longer life

THE saying ‘you are what you eat’ is true, as everything you eat becomes part of your inner being and the outer fabric of your body, and what you consume can have long-term effects on your overall health.

According to Patricia Thompson, health promotion consultant and consultant nutritionist at Nutrition and Diet Services, in today’s society, with high levels of chronic diseases, some foods are promoted as ‘functional’, that is, they give medicinal value from active chemicals as well as nutrients when the food is eaten fresh, in the whole form, unprocessed and unadulterated by poor agricultural practices.

“Such is the credit given to fresh fruits and vegetables, preferably organic, as well as some herbs such as garlic and spices like turmeric, and fatty fish such as sardines for the omega oils, said to reduce inflammation and platelet clots, the root cause of most chronic diseases,” she said.

But while there is no single food of itself which provides all the nutrients required and in the correct proportions that promote health, and no herb or spice that can guarantee long life, Thompson said the fact is that diets, not single foods, can be healthy in terms of reducing the risk for chronic diseases.  

To guide you in food selection, Thompson said food-based dietary guidelines have been developed that are relevant for specific geographic regions and these change from time to time due to disease transitions. The current Caribbean dietary guidelines are based on six groupings of foods — namely, staples, legumes, food from animals, vegetables, fruits and fats.  Water is essential but it is a nutrient and not a food.  The guidelines are summarised as follows:  

1. Eat a variety of foods from all the food groups every day

2. Eat the amounts of food to attain and maintain a reasonable weight

3. Choose foods and cooking methods low in fat, saturated fat and cholesterol

4. Use less sugar, sugary foods and drinks

5. Eat more vegetables, fruits, ground provisions, whole grain cereals and legumes

6. Eat less fatty meats

7. Use less salt, salty food and seasonings, and packaged food such as salty snacks

8. If you drink alcohol, do so in moderation

9. Drink water several times daily

10. Make physical activity a daily part of your life.

According to raw food teacher Bena Nakawuki, one of the keys to health and longevity is being conscious of the amount and quality of foods entering the body.

“Just a few mindful minutes in the kitchen considering your food choices could add many healthy years to your life,” she said.

Below are the foods and drinks  she has found to be highly beneficial in keeping her healthy.GarlicLeafy greensTurmericGreen tea

According to Nakawuki, this is not to be underestimated.

“Garlic is a common spice and is usually found in most homes. It is an age-old favourite that flavours food beautifully and is good for so many diseases and infections. Garlic contains many sulphur compounds which give it its healing properties, and can help to lower blood pressure, improve circulation and help stabilise blood sugar levels. Garlic is also used in the treatment of asthma, arthritis, colds/flus, digestive issues, insomnia, sinusitis, yeast infections, liver disease and even cancer,” she said.

“I recommend that you try to fill a third to half of your plate with dark green, leafy vegetables; you’ll do your body so much good. Leafy greens are among the healthiest foods we can eat. Countless studies have revealed that they help lower cholesterol levels, alkalise the body, contain great fibre and have cancer-preventing properties. to name a few,” Nakawuki said. She added that leafy greens such as spinach, callaloo, kale, and pak choi contain vitamin C, vitamin E, calcium, beta carotene, zinc and manganese, to name a few.  “Leafy green vegetables should no longer be an option but a daily staple in your diet as they supply the brain and immune system with vital minerals and vitamins. They are enzyme-rich, which is great for digestive issues, excellent for the blood, and also help to cleanse the kidneys,” she said.

Nakawuki said although an ancient spice, turmeric is considered a super spice because of its powerful medicinal value.

“As a high antioxidant spice it has proven to help fight free radicals, premature ageing, strengthen the immune system and prevent disease more effectively than conventional drug-based treatments — and without the negative side effects which include ulcers, intestinal bleeding and the decrease of white blood cells,” she said.  

One of the greatest benefits is that turmeric is a powerful anti-inflammatory food which is good for all arthritic conditions, muscle and joint pain. “It also protects the liver against toxins, treats heartburn and loss of appetite,” she said. It is also used to treat headaches, colds, bronchitis and lung infections, soothe diarrhoea, stomach bloating, intestinal gas and menstrual problems, lower cholesterol, aid circulation and it contains anti-fungal, anti-bacterial and anti-cancer properties.

“Rich in a host of antioxidants, green tea helps to protect against lifestyle diseases such as cancer and diabetes by helping to regulate blood sugar and insulin levels,” she said. The raw food teacher added that green tea contains compounds known as polyphenols, including phytochemicals that have antioxidant, antiviral, antibacterial and health-enhancing properties.

“Green tea can help to lower cholesterol levels and enhance the immune system. It is good for asthma, may aid in weight loss by helping to burn fat, and alleviates mental fatigue,” Nakawuki said.