MONDAY, October 20, (News Locale) - Broccoli has always been associated with a healthy life, but did you know that apples, cranberries, chocolate, tea and even coffee can increase your longevity and help lead an active life?

Prof Gary Williamson of University of Leeds has come out with a list of 20 "lifespan essential" foodstuffs that he claims can not only allow people to lead active and healthy lives, but also increase lifespan. Not surprisingly the list of 20 "Superfoods" includes plenty of fruits and vegetables.

Apples, blackberries, black tea, blueberries, broccoli, cereal bran, cherries, cherry tomatoes, coffee, cranberries, dark chocolates, green tea, oranges, peaches, plums, raspberries, red grapes, red onions, spinach and strawberries are the essential foods according to Professor Williamson.

Earlier studies have indicated that fruits such as red grapes and cranberries are rich in elements called as polyphenols that can clean up the blood vessels and reduce the risk of heart disease thereby prolonging life.

Dark chocolate contains a high amount of cocoa and is also rich in elements called flavonoids. These compounds are known to reduce cholesterol levels in blood vessels. Flavonoids are also found in tea, red wine and some fruits and vegetables.

Flavonoids also slow the grouping of "bad" LDL cholesterol besides rendering blood platelets less likely to clump and cause clots.

Phytochemicals found in many foods are natural antioxidants and help remove toxic substances from the body. Some of the natural sources of antioxidants are outlined below:
* Beta-carotene is found in sweet potatoes, carrots, cantaloupe, squash, apricots, pumpkin, mangos collard greens, spinach, and kale.

* Vitamin C is found in high levels in many fruits and vegetables as well as cereals, beef, poultry and fish.

* Vitamin E is found in almonds, in many oils like wheat germ, safflower, corn and soybean oils. It is also found in mangos, nuts and broccoli.

Eating a balanced diet and maintaining high levels of physical activity are the main ways to lead a healthy life and the list of 20 essential foods simply reinforces this premise.