Eat These 4 Foods Everyday To Boost Brain Health, Prevent Disease & Live Longer | Dr. Rupy Aujla

In this video, we explore four powerful foods recommended for daily consumption to enhance your overall health. Learn how integrating these foods can benefit your gut, heart, brain, and reduce the risk of several diseases.

Renowned for their rich array of nutrients, beans are essential for maintaining cardiovascular health and reducing disease risk.

Studies show that including 130g of beans in your daily diet significantly reduces the risk of cardiovascular diseases. Observational studies indicate a 10% decrease in heart disease risk among individuals who consume more legumes.

A daily intake of 100g of beans is associated with a lowered risk of cancers, including colorectal and prostate cancers. The high fibre content promotes satiety and supports healthy weight management by reducing caloric intake and lowering insulin levels.

Beans also support healthy gut microbiota and have been proposed as a potential longevity agent, thanks to their complex dietary fibres and phytochemicals.

Berries are celebrated for their antioxidant properties and contribute to better cognitive functioning due to their high levels of anthocyanins.

Berries significantly improve cognitive performance, memory, and brain health. Their consumption is associated with an 18% reduction in the risk of type 2 diabetes.

To harness these benefits, add 150-180g of berries, such as blueberries and cranberries, to your daily diet. These "true berries" exhibit low sugar content and are widely recognized for their multiple health advantages.

Incorporating a diet rich in dark leafy greens is crucial for reducing the risks associated with heart disease, diabetes, and age-related cognitive decline.

Greens are packed with essential nutrients like vitamin K, lutein, and folate. Regular consumption, aiming for 100-200g daily, helps abate the risk of numerous chronic ailments and supports overall wellbeing.

Seeds and nuts provide high nutrient density and are linked to lower instances of coronary issues and cognitive disorders.

Approximately 30g of mixed seeds or nuts daily is shown to lower cardiovascular risk and bolster neurological health. The favourable effects are credited to their unsaturated fats, vitamins, minerals, and fibre.

Research highlights the anti-inflammatory properties of nuts and their ability to decrease cancer risk by including just a 28g portion in your regular diet.

It is clear that integrating beans, berries, greens, and seeds into your meals can usher in countless health benefits. While fostering heart and brain health, these foods also contribute to disease prevention and longevity enhancement. By adjusting to these functional foods, you commit to supporting a balanced and healthier lifestyle.

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