The secret for longevity is hidden in the Mediterranean diet

  

Extra virgin olive oil

If you want to eat your salad with a form of oil,  the best choise will be extra virgin olive oil.

Extra virgin olive oil contains monounsaturated fat, high amounts of antioxidants, along with plenty of vitamins and it has strong anti-inflammatory properties.

It has benefits for your gut and you will feel relaxed from the constipation. You can try a spoonful of olive oil with empty stomach. 

The antioxidants in olive oil can reduce oxidative damage and fight cancer cells.

Some studies indicate that olive oil may combat  Alzheimer’s disease.

 Fish

Fatty fish (tuna, salmon,sardines, herring)  contain high amounts of healthy omega-3 fatty acids.

 Omega-3 fatty acids improve your cardiovascular health. These form of oil is incredibly important for your body and brain.

Fatty fish are also very high in vitamin D.

If you’re are not a fish lover,at least try to eat a serving per week, because it is considered one of the most heart-healthy foods you can eat.

Green leafy vegetables

Leafy vegetables (spinach, lettuce, kale), are filled with essential nutrients — vitamin A, vitamin C, folate, vitamin K, iron, calcium and potassium.

 New research suggest, that three servings of vegetables every day, could benefit your longevity.

A recent report in the journal Neurology found that a diet containing  green leafy vegetables per day is associated with slower age-related cognitive decline,  due to the neuroprotective actions of specific nutrients.

Fruits

According to a large new study from researchers from Harvard, eating two servings of fruit and three servings of vegetables every day is the right mix for longevity.

Nuts

A high-nutrient source of healthful fats, fiber, plant protein along with minerals and antioxidants. Despite their caloric density, the consumption of them is associated with lower body weight and it is linked to a 35 percent reduction in the risk of heart disease. Top your salad or yoghurt with chopped walnuts or sliced almonds.

Enjoy your food!🍉🌿🍌🍠😋

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