12 foods that you should eat to live for many years and in good health

We all know that a complete and balanced diet is one of the keys to a long and healthy life but, do you know what it really consists of and what foods should have a prominent presence within it? We get you out of doubt.

Since the earliest childhood we have heard that we should consume five servings of fresh fruits and vegetables a day, drink enough water or avoid the temptations of junk food or refined sugars, as much as possible. However, it is estimated that a large part of the population does not comply, for various reasons, with the recommendations that come from the scientific community to feed us properly. For example, 75% of the population does not reach the recommended daily dose of 300 mg of magnesium.

In this article we want to recommend a wide range of nutrient-rich foods that you can add to your dishes for the first time or increase their presence in your diet to achieve full health and prolong your quality of life for many years. Enjoy your meal!

Cruciferous vegetables

Cruciferous plants or vegetables are essential to obtain a complete range of vitamins and minerals. They are vegetables of the Brassica genus and include broccoli, cabbage, cauliflower, green cabbage and Brussels sprouts. Of all of them, broccoli is known as "the jewel in the crown." The consumption of these foods is associated with the prevention of cancer of the lung, pancreas, bladder, prostate, thyroid, skin, stomach and colon.

Lean meat and chicken breast

Lean meats give you a high protein index and are characterized by their low fat content, which to have this consideration must be less than 10%. This section includes chicken, rabbit and turkey meats, along with some specific cuts of beef, pork and lamb such as loin and sirloin.

Cooked potatoes

This food is a slow-release carbohydrate but without saturated fats. Besides being a nutritious ingredient that can accompany many dishes, it stands out for its presence of potassium. Boiling or cooking them is the healthiest way to prepare them for later consumption.


This seed rich in proteins, antioxidants and minerals is one of the most healthy foods in vogue today. It also gives you healthy fats and carbohydrates, eight essential amino acids such as lysine, arginine and histidine or minerals such as iron, calcium, phosphorus, potassium or zinc. One of its advantages is its great flexibility for numerous dishes such as tabul├ęs, salads or breakfasts.

Blue fish like salmon

Fatty fish such as salmon, mackerel and herring are an essential way to increase protein and Omega 3, essential for healthy bones, skin and hair. These also abound in plant sources such as soy, nuts, chia seeds, flax and hemp or avocados.


Legumes such as lentils, chickpeas and beans provide a large dose of B vitamins: vitamin B1, vitamin B2 and vitamin B3, and are also an excellent source of folic acid. Among the minerals are potassium, magnesium, zinc, iron and phosphorus. They are low in fat, a source of fiber and an alternative rich in proteins to meat.


Hard or cooked eggs are an excellent way to add protein to your breakfasts, lunches and dinners. The egg whites are free of fats and cholesterol, contain vitamin B and are excellent sources of riboflavin, selenium, niacin, betaine, choline and folic acid. The yolk, on the other hand, is rich in vitamins and proteins.

Olive oil

Ideal for cooking or using as a dressing in salads, olive oil, the cornerstone of the Mediterranean diet, is essential to include some healthy fats in your diet. Among many other properties, it prevents cardiovascular diseases, promotes digestive function, lowers blood pressure, has a high content of antioxidants and increases longevity.


Avocados are included in the range of healthy fats, essential for health and well-being. They provide almost 20 vitamins, minerals and phytonutrients, including 6% of the Recommended Daily Value (VD) of vitamin E, 4% of vitamin C, 10% of folate, 11% of fiber, 2% of iron, 6% of potassium and 136 micrograms of lutein per 50g serving. Among its many benefits, are rich in minerals, have a high content of vitamin K-fundamental for bones-and help keep cholesterol low, ideal for the heart.

Nuts and other nuts

There are many different nuts, and each of them has specific health benefits. In particular, nuts contain proteins, are a source of polyunsaturated fats, essential acids such as linoleic and fiber, fundamental antioxidants in the prevention of cancer, vitamins and minerals

Assortment of fruits and vegetables

Fruits and vegetables are a vital source of vitamins and minerals, and should constitute at least a third of your daily diet. As we emphasized at the beginning of this article, the ideal is to eat five servings of fruits and vegetables every day. In this way, you will decrease your chances of getting cancer, heart disease and stroke.

Dairy products

Dairy products such as yogurt and milk are one of the most effective ways to include calcium in your diet. This is essential for the normal development of bones, avoiding ailments such as osteoporosis in old age. Its high content of potassium and magnesium is also essential for cardiovascular health.