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24 Fruits and Veggies That Will Add Years to Your Life
It may come as a shock to regular readers of health publications, but there is no such thing as a superfood. While sensational headlines are full of magical foods that can transform your life, no particular food can cure a disease unless your disease is caused by the lack of a particular nutrient a particular food may contain.
Real foods, on the other hand, contain all the valuable macro- and micro-nutrients that make them essential to maintaining your well-being. Fruits and vegetables, no surprise, top the list of real foods we should be eating plenty of. Photo credit: Shutterstock
Scurvy, for instance, which is caused by a lack of vitamin C, might be cured by consuming oranges. No single food will add years to your life, make you jump higher, melt your body fat, erase your crow’s feet or smooth your cellulite. Scientific studies have shown us that no particular diet, be it high-protein, low-carbohydrate, vegan, paleo, low-fat, gluten-free, low-glycemic, dairy-free or any combination thereof is the best diet. Rather, it seems the magic bullet is choosing a variety of real foods and avoiding processed foods as much as possible. Eating a diet rich in a variety of the right foods will increase the odds in your favor of living a longer life free of chronic illness.
Processed foods are all the products you find in your supermarket, mostly in the middle aisles, packaged in jars, cans, boxes and other assorted containers. While the long list of additives in these foods will not, for the most part, harm you (unless you have a particular allergy), these foods do not contain the nutrition that real foods, the ones you usually find on the perimeter of your supermarket, contain. Processed foods, in order to preserve them and fit them into packages, have had vital ingredients removed and then, to make them taste better, usually have had loads of sugar and salt added back in. Real foods, on the other hand, contain all the valuable macro- and micro-nutrients that make them essential to maintaining your well-being. Fruits and vegetables, no surprise, top the list of real foods we should be eating plenty of.
Here are 24 fruits and vegetables that you should consider including in your diet:
Raspberries are rich in quercetin and gallic acid, which are flavonoids linked to healthy heart function and they provide protection against obesity. Raspberries have also been shown to promote healthy cell life and regulate normal cell death.
Oranges are high in vitamin C, a powerful antioxidant that helps protect the body against free radicals, which are roaming atoms with an unpaired electron. Free radicals can damage cells. Vitamin C renders free radicals harmless by pairing off the free electron. Oranges also contain a flavonoid called herperidin, which is contained in the white part of the orange peel. Hesperidin has been shown to help regulate blood pressure.
Technically an herb, not a fruit, the banana is a terrific source of potassium, which is essential to good cardiovascular health. Bananas also help the body absorb calcium and are a great source of vitamin B6, which helps the body produce serotonin, a brain neurotransmitter that can help stave off depression.
Kiwi has even more vitamin C than oranges, along with vitamin E and other antioxidant nutrients. This along with potassium, fiber, magnesium and zinc make kiwi a nutritional powerhouse.
Another fruit rich in vitamin C, pomegranates have the additional appeal of being low in calories. They also contain a host of polyphenols, which are micronutrients linked to a possibly reduced risk of cancer.
Grapefruits are low in calories, high in vitamin C and other nutrients that help support clear skin, regulate digestion and strengthen cardio health.
Like oranges, tangerines are loaded with antioxidants, only more of them. Add to this plenty of soluble and insoluble fiber to help support weight management and digestive health and tangerines are an excellent food choice. Not only this, but they contain lutein and zeaxanthin, nutrients that support eye health and flavonoids that may lower your risk of type 2 diabetes and cardiovascular disease.
Blueberries are blue due to the presence of a natural plant chemical called anthocyanin, a powerful antioxidant that may help enhance vision health, regulate blood sugar and improve memory function.
Eggplant contains a host of phytochemicals that help support health, chief among them chlorogenic acid, which is one of the most powerful antioxidants found in our foods.
Tomatoes are a nutritionally potent fruit disguised as a vegetable. They are chock-full of a phytochemical called lycopene, which appears to protect cell DNA and is believed to act as a powerful anti-carcinogen.
This delicious fungi contains ergothioneine, an antioxidant that may help fight off cancer. Additionally, mushrooms are high in vitamin D and riboflavin.
Fennel has a variety of antioxidants and nutrients, as well as a phytonutrient called anethole that may help ward off chronic disease by reducing inflammation.
15. Broccoli sprouts
Broccoli sprouts are tiny little powerhouses that help support the lungs, skin, kidneys and liver, are rich in plant chemicals that may help fight cancer and have antioxidant properties to boot.
Kale seems to be the food fad of the moment, but it is no joke. Like tangerines, kale is rich in lutein and zeaxanthin, which support eye health, as well as various micronutrients that support bone health and may help lower cancer risk.
17. Swiss chard
Swiss chard is like a leaf that’s been working out in the gym: It contains vitamins A, C, E, K, the Bs, calcium, potassium, fiber, zinc, selenium and choline.
18. Sweet potatoes
Sweet potatoes have a load of vitamin A to support eye health as well as sexual health. They also have a powerful antioxidant called glutathione, which is thought to enhance your immunity to disease, Lots of B vitamins, potassium and fiber, too.
Spinach is a great green veggie source for folate, which is essential for developing fetuses. Also, an excellent source of vitamin A, iron, potassium, zinc, calcium and selenium. Good for cell protection and thyroid function. And makes you strong like Popeye.
Cauliflower is chock-full of nutrients that can help fight cancer. Combined with turmeric, a spice used in many Indian dishes, it has been shown to offer particular protection against prostate cancer.
21. Collard greens
In the same family as broccoli and Brussels sprouts, collard greens contain vitamin A to support eye, skin and tooth health. Like the rest of its family, it may be a potent cancer and cholesterol fighter.
In addition to a bevy of antioxidants, beets have nutrients that help lower your blood pressure and your bad cholesterol level.
Like the equally smelly garlic clove, onions contain sulfurous compounds that have anti-viral properties. They are also a good source of quercetin, which appears to be a powerful anti-inflammatory that can support your heart and reduce allergy symptoms.
24. Winter squash
The beta-carotene that gives this squash its orange color helps support eye health, protects against infections and may possibly ward off age-related illnesses like macular degeneration.
Larry Schwartz is a Brooklyn-based freelance writer with a focus on health, science and American history.
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A powerful volcano on Monday rocked an uninhabited island frequented by tourists about 30 miles off New Zealand's coast. Authorities have confirmed that five people died. They expect that number to rise as some are missing and police officials issued a statement that flights around the islands revealed "no signs of life had been seen at any point,", as The Guardian reported.
"Based on the information we have, we do not believe there are any survivors on the island," the police said in their official statement. "Police is working urgently to confirm the exact number of those who have died, further to the five confirmed deceased already."
The eruption happened on New Zealand's Whakaari/White Island, an islet jutting out of the Bay of Plenty, off the country's North Island. The island is privately owned and is typically visited for day-trips by thousands of tourists every year, according to The New York Times.
My god, White Island volcano in New Zealand erupted today for first time since 2001. My family and I had gotten off it 20 minutes before, were waiting at our boat about to leave when we saw it. Boat ride home tending to people our boat rescued was indescribable. #whiteisland pic.twitter.com/QJwWi12Tvt— Michael Schade (@sch) December 9, 2019
Michael Schade / Twitter
At the time of the eruption on Monday, about 50 passengers from the Ovation of Seas were on the island, including more than 30 who were part of a Royal Caribbean cruise trip, according to CNN. Twenty-three people, including the five dead, were evacuated from the island.
The eruption occurred at 2:11 pm local time on Monday, as footage from a crater camera owned and operated by GeoNet, New Zealand's geological hazards agency, shows. The camera also shows dozens of people walking near the rim as white smoke billows just before the eruption, according to Reuters.
Police were unable to reach the island because searing white ash posed imminent danger to rescue workers, said John Tims, New Zealand's deputy police commissioner, as he stood next to Prime Minister Jacinda Ardern in a press conference, as The New York Times reported. Tims said rescue workers would assess the safety of approaching the island on Tuesday morning. "We know the urgency to go back to the island," he told reporters.
"The physical environment is unsafe for us to return to the island," Tims added, as CNN reported. "It's important that we consider the health and safety of rescuers, so we're taking advice from experts going forward."
Authorities have had no communication with anyone on the island. They are frantically working to identify how many people remain and who they are, according to CNN.
Geologists said the eruption is not unexpected and some questioned why the island is open to tourism.
"The volcano has been restless for a few weeks, resulting in the raising of the alert level, so that this eruption is not really a surprise," said Bill McGuire, emeritus professor of geophysical and climate hazards at University College London, as The Guardian reported.
"White Island has been a disaster waiting to happen for many years," said Raymond Cas, emeritus professor at Monash University's school of earth, atmosphere and environment, as The Guardian reported. "Having visited it twice, I have always felt that it was too dangerous to allow the daily tour groups that visit the uninhabited island volcano by boat and helicopter."
The prime minister arrived Monday night in Whakatane, the town closest to the eruption, where day boats visiting the island are docked. Whakatane has a large Maori population.
Ardern met with local council leaders on Monday. She is scheduled to meet with search and rescue teams and will speak to the media at 7 a.m. local time (1 p.m. EST), after drones survey the island, as CNN reported.
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