What are Sirtfoods?
Sirtfoods are a group of foods that are rich in natural plant compounds called ‘sirtuin activators’. Sirtuin activators, also known as ‘sirtuins’, have gained particular interest among nutrition scientists because of their link with extending lifespan and lowering the risk of disease. There are seven different types of sirtuins – though most attention has been given to sirt1, which is associated with extending lifespan in animals. Most research on sirtfoods has pointed to their potential ability to extend our lives and prevent diseases such as cancer and diabetes – but only when combined with a healthy diet and lifestyle.
Dark leafy greens
Dark leafy greens have high levels of sirtuins Green vegetables are one of the best sources for sirtuins. Dark, leafy greens such as kale, spinach and broccoli have a higher concentration of these plant compounds. A study from 2012 analysed over 100 foods to find the richest sources of natural plant compounds. The top ten ranking included dark chocolate, red wine, and berries – all known to be rich in antioxidants.
Berries are a common way to add sirtuins to your diet. This is because berries contain high levels of natural sugars and polyphenols that help protect against heart disease and cancer. Berries are one of the most nutritious foods on earth, packed with vitamins, minerals, fiber, antioxidants and phytonutrients. Not to mention they’re also low in calories and fat. You can easily find a variety of organic frozen berries at your local supermarket year-round or you can buy them fresh when in season too. Berries are great eaten whole as well as making an excellent addition to cereal, oatmeal, salads or soups.
Beans and legumes
There are many different types of beans and legumes, but the most common ones are lentils, chickpeas, black beans and kidney beans. Beans and legumes are rich in protein and fibre – two nutrients that many people struggle to get enough of. Protein is essential for growth, development and maintaining lean muscle mass. Learn more about the importance of protein in this specific article. Fibre is essential for a healthy digestive system. A recent study found that eating just one cup of lentils per day can help you lose weight. It’s thought this is because these foods make you feel fuller for longer, so you eat less at each meal – meaning they lead to greater weight loss over time. Another study found that eating 3-4 servings of legumes per week can lower cholesterol levels by as much as 10 percent!
Walnuts and walnut oil
Walnuts have been shown to be high in antioxidants, which help to protect the body’s cells against oxidative damage. They also contain minerals such as magnesium and potassium, which are both important for cellular function. Walnut oil is also rich in omega-3 fatty acids that can help reduce inflammation and may improve cognitive health.
Acai and goji berries
One of the most popular sirtfoods is Acai and goji berries. Acai berries are a type of palm tree fruit found in the Amazon rainforest, while goji berries come from bush-like plants that are native to China. Both these fruits have been credited with a wide range of health benefits, including lowering cholesterol, reducing inflammation and improving energy levels.
Constipation-friendly foods: artichokes and prunes
While many people reach for laxatives to relieve constipation, there are a number of simple dietary changes you can make to help with this issue. Artichokes are a fantastic option because they contain chlorogenic acid, which is known for its ability to increase stool volume. Prunes also work by including dietary fiber and sorbitol – which help move your bowels.
Egg-based foods: eggs, egg whites, and egg yolk
Research has shown that eggs are a rich source of choline and folate, which are both important components of a healthy diet. Eggs also contain omega-3 fats, which have been shown to be beneficial for heart health. Eggs are an affordable, high-quality source of protein. The yolk is often avoided because it contains cholesterol, but it’s now known that dietary cholesterol doesn’t impact blood cholesterol levels in the same way as other dietary fats. In fact, the yolk is worth eating because it contains a number of nutrients such as vitamin D and carotenoids – especially lutein and zeaxanthin, which protect the eyes from age related macular degeneration.
The diet that you eat can have a significant impact on your health. For example, a diet high in vegetables, fruit, beans and whole grains has been proven to reduce the risk for obesity and heart disease. Sirtfoods are a type of food that has been shown to improve health and aid weight loss. The best types of sirtfoods are dark leafy greens, berries, beans and legumes, walnuts and walnut oil, acai and goji berries, and constipation-friendly foods like artichokes and prunes. When choosing foods rich in sirtuin, keep in mind that not all of them are safe to eat when suffering from a stomach ailment like constipation. When it comes to eating sirtfoods and losing weight, the most important thing is to find foods that you like and can incorporate into your diet that fit your lifestyle.