Food is a part of our lives as it reflects who we are and where we come from. The role of food in different cultures varies greatly. Some cultures have developed healthy habits around food that allow them to live longer, while others continue to struggle with malnutrition and diets that lead to early death. Studies show that eating the following nutrient-dense foods can contribute to longer life and prevent contracting chronic health conditions:

1. Eggs
Eggs are a great source of protein and are considered an excellent source of vitamins and minerals as well. The yolk is a good source of choline, an essential nutrient that helps maintain normal cell membranes, supports brain function, and may help prevent Alzheimer’s disease. Egg whites contain high-quality protein albumin, which can lower your risk for heart disease. They can help you lose weight because they’re high in protein, which will keep you feeling full longer. You can easily incorporate eggs into main dishes and baking. For instance, a granola bar recipe or batch of high protein cereal bars. These quick snacks contain choline, essential for brain development during pregnancy, and may help protect against Alzheimer’s disease later in life. For the best eggs, look for the best egg website near you and get them there.

2. Salmon
This is a rich source of omega-3 fatty acids essential for brain development and function. It also contains high amounts of vitamin D and B, both essential for energy levels. Salmon is considered one of the best sources of omega-3 fatty acids, which are crucial to your brain, heart, and eyes health. It’s also a great source of vitamin D—a nutrient that may help you prevent cancer and osteoporosis.

3. Kale
Kale is a good source of the antioxidant lutein, which is essential for eye health. It’s also high in vitamins C and A and contains sulforaphane, which may help prevent cancer. Kale is one of the best plant sources of lutein, an antioxidant that helps keep your eyes healthy and may even lower your risk of developing cataracts. They also contain sulforaphane, which appears to help prevent cancer by preventing cancer-causing substances from damaging healthy cells.

4. Shellfish
Shellfish is a good source of zinc, mainly served as seafood in the United States. It is a colloquial and fisheries term bearing aquatic invertebrates, including species of molluscs. It contains zinc, which may help prevent cancer. It’s also high in protein and low in calories and fat, making it a good choice for things like Nutrisystem for people who want to lose weight.

5. Seaweed
This sea veggie contains many nutrients, such as zinc, iron, manganese, and calcium. It also provides you with a lot of fiber. The fiber in seaweed helps prevent constipation and keeps your digestive system working well. It also helps to improve your cholesterol levels.

6. Cocoa
Cocoa is one of the most nutrient-dense foods on the planet. It contains more antioxidant flavonoids than any other food. Flavonoids are a family of antioxidants that can protect you from chronic inflammation, heart disease, and even cancer. Eating dark chocolate can help lower blood pressure, reduce cholesterol, and improve mood. The flavanols also have been shown to reduce insulin resistance, which may help prevent diabetes.

7. Blueberries
Blueberries are packed with anthocyanins, antioxidants that have been shown to reduce the risk of heart disease, stroke, Alzheimer’s, and cancer. They are an excellent source of fiber and vitamin C. Also, granola bars are great snacks for kids and a source of protein and fiber. They also contain resveratrol, a compound that has been shown to improve heart health. Eating them can help lower your risk of developing cancer and heart disease. They can also help improve your brain health and protect your eyes from degenerative diseases like glaucoma and cataracts. Blueberry juice has been shown to boost the immune system and improve lung function in smokers.

8. Garlic
Garlic contains allicin, which is thought to be responsible for many of Garlic’s healthy benefits, including its antibacterial, antiviral, and antifungal properties. It has allicin that helps prevent heart disease, cancer, and Alzheimer’s disease by lowering blood pressure and cholesterol levels. It can also help reduce the risk of osteoporosis by promoting better blood circulation throughout the body.