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Eating for a Longer Life

Eating for a Longer Life

Eating for a Longer LifeHB and I do a lot of reading about nutrition. In my case, it’s essential, since so many foods are off my list. But there’s an up side to this. We’ve hit on some really healthy favorites…

It’s probably no surprise I recommend wild-caught salmon as a protein source. Yes, eggs are a “perfect protein,” but salmon contains lots of healthy Omega-3 fatty acids. Over 1,900 mg in a 3-ounce serving.

Plus, salmon delivers plenty of B vitamins and a healthy dose of several minerals. One 3-ounce serving of salmon has half your daily value (DV) of selenium. It’s also one of the richest sources of astaxanthin (pronounced ass-ta-zan-thin”) – an extremely potent antioxidant.

It’s harder for me to pick a favorite fruit, but I’ll go with goji berries. I rely on these tart Himalayan berries for energy to get me through longer runs.

Dried goji is high in protein (for a fruit) and a good source of vitamin C. An ounce of goji berries also delivers 140% of the adult DV.

Goji really stands out for eye support. Zeaxanthin (pronounced “zee-a-zan-thin”) is a vitamin A cousin critical for clear, sharp vision. And it’s had to find in food. In fact, the average American gets less than 1 mg per day.

Goji berries pack an incredible .8 mg/gram. An ounce of dried goji berries delivers about 22 mg of zeaxanthin. That’s more than most people get in three weeks.

Although it’s on the bitter side, I enjoy kale. It’s only 14 calories per ounce, but loaded with nutrition. It’s a good source of fiber, provides decent amounts of several minerals, and even offers a little high-quality protein.

But kale really shines in the vitamin department. Just one ounce packs in more than half your DV for vitamin C, 86% of the DV for vitamin A… and a whopping 286% of the DV for vitamin K. Add in a decent dose of Omega-3’s, and you have one healthy veggie.

I can’t eat many nuts… but one I can tolerate is almonds. And it’s a good thing, too. Almonds make a great snack.

Almonds are high in protein and fiber. They’re a good source of vitamin E and some of the B vitamins. And they’re loaded with minerals. Almonds also contain a good amount of Beta-sitosterol – which promotes healthy prostate function.

Like most nuts, almonds are high in fat. But most of the fats are of the healthy mono- and polyunsaturated types.

Finally, something for any “carb addicts” out there.

Grains aren’t a natural human food – we’ve only been eating them for a tiny part of our history. And carbs really pack on the pounds. Plus, they cause blood sugar spikes that lead to poor insulin sensitivity. So you’re better off avoiding them altogether.

But if you just can’t give up grain, try quinoa (pronounced “keen – wha”).

Quinoa comes from the Andes region, and it’s far healthier than most other grains. It’s an excellent source of fiber and high-quality protein. It’s a treasure trove of essential minerals. And it’s fairly low in fat.

If you’re sensitive to gluten, quinoa is gluten-free. (Be careful buying quinoa, though. It’s often processed in plants that also process grains containing gluten.)

Nowadays, old friends look at my meals and say, “I could never eat like that.” But I look at their greasy fast-food burgers and think, “Same here.”

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