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The “French Paradox”: Drink Red Wine & Eat Dark Chocolate For a Long LifeGary Williamson, a professor of "functional foods" at Leeds University, has released a list of the foods that research has found to be associated with living longer. The professor calls these foods "lifespanessential". The list is composed of 20 foods. While all the foods on the list provide a range of nutrients such as fibre and vitamins their health benefits are attributed to their high content of substances collectively called "phytochemicals". Phytochemicals are a family of plant substances that are often by-products of the plant's defence mechanisms. The exact mechanisms by which these substances have profoundly positive effects on human health is unknown; one theory is that phytochemicals have antioxidant effects, meaning that they can help protect the body from free radicals (substances generated in the body and environment that damage cells when they react with oxygen). Included on the list are foods not normally associated with good health, namely chocolate, wine and coffee. These are among the nation's favourite indulgences; the good news is that as part of a balanced diet these treats can help you live a longer, healthier life. The phytochemicals catechins and epicatechins, which have been found to increase production of the signalling gas nitric oxide, are abundant in cocoa; the endothelium (inner lining) of blood vessels use nitric oxide to signal the surrounding smooth muscle to relax, reducing blood pressure and increasing blood flow. Dark chocolate consumption has thus been associated with a reduced risk of heart disease and diabetes. To get the benefits regularly eat sensible portions of dark chocolate containing 70% cocoa solids or more. Red wine contains a variety of phytochemicals, most significantly resveratrol and procyanidins. Resveratrol seems to mimic the effect of calorie restriction, which is known to significantly increase lifespan. Moderate consumption of red wine is associated with a profound reduction in the risk of developing heart disease; drink no more than 1-3 units (a 125ml glass contains about 1 and a half units) in any one night, drink red wine with a meal and have at least one alcohol free day in a week. Coffee is one of the richest dietary sources of chlorogenic acid, a powerful antioxidant. Studies show that the risk for type 2 diabetes is lower among regular coffee drinkers than among those who don't drink it, probably due to the effect chlorogenic acid on glucose metabolism. Coffee may reduce the risk of developing gallstones, colon cancer, liver damage and Parkinson's disease. Again moderation is key, limit consumption to no more than 3-4 cups to obtain the benefits. The list Include these foods regularly to help maximise your chances of living a long, healthy life.
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