According to studies, Old age is becoming a harder feat to achieve in this 21st Century especially in developing countries. People are dying at a younger age from diseases related with poor nutritional and mental health in the current digital era where work is increasingly becoming mechanized and leisure involves less physical activity.

However, thanks to the biological advancement especially in the medical field, we are still able to prevent the dying away of humanity. Medical experts have come up with a list of foods that can help us live long, healthier and more productive lives. The foods below when combined with regular exercise can make you blow the hundred candles during one of your living days.

1. Fatty fish.

   Fish is considered the best food due to the numerous benefits gained from eating them. Fish is a great source of healthy omega-3 and omega-6 oils. Fish oil helps in lowering level of harmful cholesterol in the blood which reduces chances of getting heart attack and becoming obese. It also helps in controlling diabetes, depression, asthma and claimed to improve brain function. So next time you visit the market or restaurant, remember to add Nile perch or mukene(silver fish) to your list of nutrient supply.

   2.Eggs

   Eggs are a source of good protein, omega-6 oils and other mineral salts. These nutrients from eggs are useful in strengthening bones and tissues, keeping blood sugar in check and reducing harmful cholesterol in the blood.

   3.Fruits

   Avocado,berries, papaya and oranges provide vitamins for enhanced immunity. Avocado and Kiwi fruit are also believed to provide healthy omega-3 oils useful in controlling obesity and high cholesterol build up in the blood.

   4.Leafy vegetables.

   Since old times, there's great evidence which shows that the healthiest people are those who consume a good deal of leafy vegetables. Remember to regularly eat  cabbage, sweet potato leaves, dodo, malakwang, malewa, spinach and other local vegetables for their vitamins if you wish to have an  immune system that will take you to the world of the elderly.

   5.Nuts

   Walnuts, peanuts, groundnuts, cashew nuts are excellent sources of healthy oils required for good and healthy body. However, their intake should be limited or supplement with fish oil. 

   6.Legumes

   Legumes are small seeds in the bean family. They include peas,beans,soya. Legumes are a source of protein useful in cell and muscle growth. 

   7.Tea.

   According to recent studies, tea has been discovered to contain flavonoids that act as antioxidants in the digestive system and other tissues in the body after intake. Antioxidants help in the removal of poisonous substances from the body.

   So, as you dream of seeing your grandkids, remember it comes at a cost of dropping certain types of foods you love especially junkies and learning to pay great detail to your diet and health habits.