The foods that will help you live a healthier, longer life

For a healthier flapjack, try this fruit traybake, made without refined sugar and combining dates with oats, seeds and a touch of cinnamon

News that a daily dose of spinach can help stave off dementia is just the latest study showing some foods may improve your chances of living a longer healthy life. No single food is a magic bullet, of course, but it makes sense to regularly include the following ingredients in your shopping basket.

Cereal fibre and whole grains
These have been linked to a significant decreased risk of death from cancer, heart disease, diabetes, respiratory disease and other chronic illnesses, according to the Harvard School of Public Health. A study published in the journal BMC Medicine tracked the diets of more than 365,000 healthy older people for 14 years. Researchers found that those who consumed 34g of cereal fibre per day (found in things like oats, barley, rye and wheat) had a 19 per cent lower risk of death than people only eating 3.6g per day. In terms of whole grains (wholegrain bread, brown rice, oats, quinoa and buckwheat, for example) those who ate a daily 34g serve had a 17 per cent reduced risk of death than those who ate the least. Full Story

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