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To reach a long and healthy life even beyond age of 65, physical activity – besides healthy food – is the formula to avoid premature death. As recommended by the World Health Organization (WHO) and scientifically validated at the Medical University in Vienna, Austria.
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When summing up, yes, there are substances to be found in many dietary supplements to be considered as poison for our health and longevity. As long as this is not under control of our government and disapproved by the FDA, you may refrain from these supplements and replace them by real health food. Read on to learn more about.
Our health and longevity are built on 2 basic pillars: physical (aerobic) exercise and health food. We all can imagine what is meant with physical exercise - but which food is healthy and which is not? This blog shows us the difference – scientifically validated. Read on to learn more about. THE PHILOSOPHY BEHIND Our health and longevity are based on 2 biologic pillars: health food and physical movement. So far, so good. But what food is really healthy – and which is not? Unfortunately, most of us cannot differ. That’s why we focus on this phenomenon in this blog. On both – because even if we learn about the healthy food – if we do not avoid unhealthy food at the same time, this may be counterproductive. HEALTHY FOOD – SCIENTIFICALLY VALIDATED According to research at, inter alia, Oklahoma State University in Stillwater, OK, University of Clermont Auvergne in Clermont-Ferrand, France, and the U.S. Department of Agriculture, nutrient-dense healthy foods are, inter alia, as follows. Nuts Especially pistachios, almonds, and walnuts. Based primarily on their high content of monounsaturated fats, highly important biologically to protect organs in our body and also responsible for cell growth. Equally, nuts are high in proteins and contain many other life-supporting nutrients such as
Legumes Including
which are excellent sources of protein and energy support for the body – without aggravating diabetes with a spike in blood glucose. Legumes also are rich sources of vitamin B and vital minerals like magnesium, calcium and iron. Sweet Potatoes This type of potatoes is an excellent source of energy, as they are loaded with complex carbohydrates. Not enough, sweet potatoes also contain essential vitamins A, B-6 and C, as well as antioxidants like beta carotene, and minerals like manganese thus helping to avoid diseases like cancer. Berries Since they are containing life-supporting polyphenols, such as anthocyanins, fiber and micronutrients, berries are very good to reduce the risk of cardiovascular disease, also ‘bad’ LDL cholesterol, and support glucose metabolism. With special reference to their content of vitamins C and E, calcium, selenium, alpha and beta carotene, as well as lutein. This is especially true for blueberries, cranberries, strawberries, blackberries, red raspberries. Berries are basically low in calories but high in fiber and moisture. Kale As a leafy-green variety of the so-called ‘cruciferous vegetables’ it contains several antioxidants, beta carotene included, as well as protein and fiber. Also high amounts of vitamins A, C and K. The latter being especially essential for bone and tissue health, thus avoiding blood clotting. Not to overlook the important content of essential minerals in kale such as, inter alia, calcium, magnesium, potassium, phosphorus and zinc, etc. Similar the benefit of another leafy-green vegetable called Dandelion greens with basically the same essential vitamins and minerals - plus vitamin E. Quinoa is a whole grain native to South America worth to be mentioned in this context. As it also contains complex carbohydrates – being very important for our energy – and the essential minerals magnesium and phosphorus plus a vitamin B-complex being relevant for our overall health in general. However, unlike manifold assumption, best nutrition is not to be found not only in form of plants on top of the earth – some are hidden also under water, such as the oily fish Salmon with quite a content of protein offering us health benefits such as building and repairing of body cells and tissue. Especially as our body cannot produce enough protein by itself. Another very important natural constituent is omega-3 fatty acids – cutting down the risk of heart disease. Besides of vitamins B-12 and D, as well as minerals potassium, magnesium, and selenium. UNHEALTHY FOOD – SCIENTIFICALLY VALIDATED According to research at, inter alia, University of California in Davis, Nehru National Institute of Technology in Allahabad, India, University of Manitoba College of Medicine in Winnipeg, Manitoba, University of Southern California in Los Angeles, CA, University of Washington in Seattle, WA, Purdue University in West Lafayette, IN, Banares Hindu University in Varanasi, India, and Louisiana State University in Baton Rouge, LA. Breads Since basically, whole breads are containing bran and germ of the kernel, which have basic nutrients and fiber to offer, they belong absolutely to the group of healthy foods, thus slowing down the absorption of carbohydrates. Unfortunately yet, processed breads are stripped of bran and germ to give bread a ‘smooth texture’. Counterproductively in terms of health. Fruit juiceWhile fruit juice and smoothies are basically healthy, they are not so automatically if store-bought or packaged, as in most cases they are lacking the essential fiber while, on the other hand they are high in sugar, offering too many calories. Especially, when processed, these products are losing essential nutrients with this process, like vitamin C, fiber and calcium. Thus increasing the risk of diabetes because of its high sugar content. Diet sodas It is true that diet sodas have less sugar and calories than regular sodas. However, the lack of sugar has its price: artificial sweeteners like aspartame which are all but healthy, as it also affects the mood in terms of, inter alia, depression and spatial orientation capabilities. Also, unlike assumption, artificial sweeteners do not support weight loss at all. Instant oatmeal Whole-grain oats are basically healthy because of their content of protein, fiber, vitamins, minerals and fatty acids. Thus controlling weight, lowering fat in the blood. However, when producing instant oatmeal, essential fiber is removed from the oats. Not to overlook additional negative ingredients as fillers like sugar, flour and dried fruits to make the oats tastier – but not healthier. Trail mix Many people like a homemade ‘trail mix’ of dry-roasted nuts fortified with dried cranberries. So far – so good? Not necessarily, at least when bought in a store enriched with, inter alia, yogurt-covered fruits, sugar, salts and additional oil, thus adding lots of calories. IN A NUTSHELL Our health and longevity are built on 2 basic pillars: physical (aerobic) exercise and health food. We all can imagine what is meant with physical exercise - but which food is healthy and which is not? This blog shows us the difference – scientifically validated. HAVE ANOTHER UNSOLVED HEALTH PROBLEM? Just ask us DISCLAIMERAll information stated in this blog are for your personal education, and not to replace the advice of your healthcare provider.All information stated in this blog are for your personal education, and not to replace the advice of your healthcare provider.
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Dr. Mark Fritz, NMD, PhD Categories
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