Healthy Fit: Top healthy foods for longevity

"My doctor told me to stop having intimate dinners for four. Unless there are three other people," were the words of Orson Welles. As humorous as it appears, Welles' doctor was right on the mark. It is always hard to cut back on things that taste so good but aren't so good on our health.

Thousands of studies have been conducted to state what we should and shouldn't eat. Sometimes what is recommended by one health expert may not be advised by another. How can you really tell if what you're consuming is actually healthy? Regardless of what foods we are told are better than others, the bottom line is that science has proven that food is actually our best medicine.

With over 9,000 health studies conducted, Jean Carper, a bestselling author and contributing editor to the health section of USA Weekend magazine, indicated that these are some of the top foods for health and longevity:

Tomatoes
Tomatoes, especially cooked tomatoes, are enriched with a high source of the antioxidant lycopene, which reduces the risk of prostate, lung and stomach cancers by 40 per cent. Pizza and pasta sauces have five times more lycopene than fresh tomatoes, and canned tomatoes have three times more than fresh, but this doesn't mean you should pig out on them.

Red Grapes
Anthocyanins, which give the grapes a red brilliant colour, are antioxidant phenols. These phenols are known to have immense health benefits, such as lower risks of cardiovascular disease, improve immune response and lower chances of cancer. At the store, the first thing we do at the grape section is look for the "seedless" label, however, red grapes containing seeds have a higher concentration of anthocyanins than seedless grapes.

Spinach
It seems logical that anything green is healthy, but how often are we eating our greens? This super health-promoter is second best among vegetables in antioxidant capacity — garlic is the number-one vegetable in this category. Spinach is also rich in folic acid, which helps fight cancer, heart disease and mental disorders. New University of Kentucky research shows folic acid may help prevent Alzheimer's disease.

Nuts
Although eating way too many nuts may drive you nuts, unsalted, fresh nuts are the best kind. Almonds and walnuts lower blood cholesterol. Nuts are high in fat, but most is the good kind of fat: mono-unsaturated and/or omega-3 fatty acids that limit LDL or "bad" cholesterol. Nuts are delicious and good to have as snacks.

Whole Grains
Whole grains contain anti-cancer agents and help stabilize blood sugar and insulin, which may promote longevity. The more whole grains you eat, the longer your lifespan, as indicated by a new University of Minnesota study. That said, this does not mean that you should drink and drive while eating whole grains as your "survival" plan.

Salmon and Other Fatty Fish
These contain high amounts omega-3 fatty acids, which perform miracles throughout the body, fighting virtually every chronic disease known. Red and pink canned salmon, sardines, mackerel, herring and tuna are rich in essential omega-3s.

Blueberries
Tufts University research found these to be one of the best antioxidant- rich foods, containing the highest antioxidant capacity of all fresh fruit. Blueberries can boost up your immune system and prevent infections. They may also help reduce belly fat and risk factors for cardiovascular disease and metabolic syndrome.

Don't judge what a healthy meal looks like by quantity but by value. As a student, it's never too early to start thinking about the future sustainability of your health.