The 10 Most Important Longevity Foods to Add to Your Diet

A Parade article by Emily Laurence asked this question: If there was a pill you could take every day that increased your chances of living to be 100 in good health, would you take it?

The answer is YES, of course! “Fortunately,” she writes, “there’s something even better than a prescription drug out there that does exactly this: food.”

The article describes scientific studies that link specific foods not just to living a long life, but to living WELL into old age. “While no food—or anything else for that matter—is a guarantee you’ll live into the triple digits, eating a diet full of foods scientifically linked to longevity can certainly increase your chances…there are many nutrient-rich foods out there, but these are the 10 longevity experts say are most important.”

Here is the list:

 

• Vegetables. No surprise here. You’ve been told you entire life that vegetables are good for you. In general, most any vegetable is a good choice for a healthy diet, but the article specifies particular veggies to put on your shopping list. Registered dietician and associate professor Stephanie Polizzi, advises to prioritize cruciferous vegetables (such as broccoli, cauliflower and Brussels sprouts), which contain a compound called sulforaphane. Sulforaphane has been shown to protect against cancer, among other benefits.
• Fruit. Again, no surprises here. Fruit is high in antioxidants, which protect your cells from damaging free radicals. In addition, the skin on fruit contains a lot of soluble fiber, which is good for the gut. High fiber diets are linked to longevity. Blueberries, in particular, are high in polyphenols, a type of antioxidant that has been scientifically linked to living a longer, healthier life.
• Legumes. Experts tell us to prioritize plant-based proteins, especially legumes. “Legumes are full of protein, and fiber, and don’t contain saturated fat or cholesterol,” says Polizzi. Legumes are a staple in the diets of regions around the world where people routinely live to 100 or older.
• Whole grains. Whole grains like oats, quinoa and brow rice are full of fiber and help keep your blood sugar levels steady – which helps to prevent developing type 2 diabetes. These foods also help to keep you feeling satiated and less likely to binge on some unhealthy foods choices.
• Chia and/or flax seeds. These seeds offer more high fiber options. These soluble fiber sources aid with digestion and may also help reduce cholesterol. Get into the habit of springling soups, salads, casseroles and other meals with these healthy seeds.
• Nuts. Nuts are packed with nutrients. They offer fiber and protein, along with antioxidants and unsaturated fats – beneficial to heart health. Walnuts have the added benefit of being highest in antioxidants and Omega 3 fat. “I like to sprinkle a mixture of nuts, seeds, and dried fruit into my salads,” said Cary Kreutzer, a professor in the field of gerontology. It’s an easy way to incorporate them into meals.
• Fermented foods. Gut health is a hot topic in the health and wellness world. For optimal health and that chance at living well to 100 and above, you need your gut to be full of good bacteria. The author recommends fermented foods like sauerkraut, kimchi, miso and tempeh.
• Sweet potato. Polizzi places sweet potato in a category by itself rather than placing it in with other vegetables. She says that in Okinawa, Japan – one of the “blue zones”, which are places in the world where people regularly live to be over 100 in good health – sweet potatoes make up 60 percent of total calories. Sweet potatoes are full of antioxidants and fiber, plus a lot of vitamin A, which is important for immunity.
• Avocado. The article lists avocado for their monounsaturated fatty acids, which help to lower inflammation and help support heart health. As with many of the other foods listed, they are also full of antioxidants and fiber.
• Dark chocolate. Like blueberries, dark chocolate is full of polyphenols, which are good for heart health. Dark chocolate is defined as having 70 percent or more cacao.

A healthy diet is not just eating nutritious food, but avoiding unhealthy food such as added sugars, highly processed foods and trans fats  (while still eating plenty of healthy fats).

Polizzi says to remember that diet is just one piece of the longevity puzzle. Maintaining social connections, exercise, sleep, managing blood pressure, glucose levels and stress are essential.

The article ends: “But on the food front, it’s important to find ways to eat the foods on this list that you actually like… After all (if you follow the advice), you’ll likely be eating them for a long, long time."


To read the full article, visit this link: 10 Best Foods for Longevity

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