How to live longer: Eating more of this type of vegetable could boost life expectancy

There is a type of vegetable which is said to be so healthy it not only boosts one’s life expectancy but also protects against prostate, pancreatic and breast cancer. Loved by Sardinians who are known for longer lives, eating more cruciferous vegetables could help to boost your life expectancy.

In a study published in the American Journal of Clinical Nutrition, fruits and vegetables, especially cruciferous vegetables, may lengthen a person’s lifespan and decrease heart disease risk.

Cruciferous vegetables include broccoli, kale, cabbage, cauliflower, bok choy, Brussel sprouts and spinach.

Dietician Juliette Kellow and Sarah Brewer said: “People who eat the most cruciferous vegetables are 18 percent less likely to have bowel cancer.

“Eating more of your greens may even lower blood pressure and protect against heart disease and strokes.”

READ MORE: How to live longer: Eat this more than four times a week to lower risk of early death

Numerous studies suggest that cruciferous vegetables have the ability to activate a powerful transcription factor known as Nrf2.

This protein stimulates the production of the body’s own antioxidant enzymes which offer protection against inflammation.

Nrf2 works by binding a specific sequence present in genes called the Antioxidant Response Element (ARE).

In the presence of certain phytochemicals, Nrf2 travels to the nucleus of the cell to induce that cell to produce natural antioxidant enzymes and protects against inflammation and reduces oxidative stress, a known cause of cardiovascular disease.

Researchers who surveyed diets, lifestyle habits, and medical histories of 134,000 Chinese men and women found an association between a high consumption of cruciferous vegetables and a lowered risk of death from cardiovascular disease and all causes.

“People who live longer need no encouragement to ‘eat their greens’,” said Brewer and Kellow, in their book ‘Eat Better Live Longer – Understand What Your Body Needs To Stay Healthy’.

“Vegetables such as broccoli, kale and spinach are packed with nutrients and help protect against heart disease and cancer.

“Studies confirm that higher intakes of cruciferous vegetables are linked to a lower risk of many cancers, including those in the bladder, breast, bowel, stomach, lungs, ovaries, pancreas, prostate and kidneys.

“Broccoli is one of the best vegetables providers of vitamin E, which supports cells fighting germs.

“Brussel sprouts are packed with vitamin C, which keeps lungs healthy throughout life.”