Longevity nutrition tips -
Eating for longevity never tasted so good. The Meaning of Longevity Foods Arrow. How Nutrition Can Impact Longevity Arrow. Living a long, healthy life is often the result of consistently prioritizing healthy habits like exercise, social interaction, activities that curb stress, and—last but not least—good nutrition.
In fact, only about 25 percent of the variation in human lifespan is influenced by genetics. But what does it really mean to eat for longevity? As with most things, the answer is nuanced. But, certain eating patterns, and some specific foods and food groups, have been shown to curb risk of age-related chronic disease and promote physiological processes that support healthy aging.
Here, with the help of three longevity-minded nutrition experts, we break down the way key nutrients impact longevity, plus 12 foods that could add healthy years to your life.
While longevity foods come from a variety of different food groups which is key for promoting overall nutrient diversity , one overarching principle of diets linked to long life is that they consist predominantly of whole or minimally processed, nutrient-dense plant foods such as fruits, vegetables, and legumes, and smaller amounts of quality animal foods such as omega-3 rich fish, according to Cynthia Sass, MPH, MA, RD, CSSD , a plant-based sports and performance nutrition coach based in Los Angeles.
Macronutrients include carbohydrates, proteins, and fats—these are the nutrients that we need in larger quantities compared to micronutrients and that provide us with energy in the form of calories.
Per the experts we spoke with, a mix of macros at most meals may be the best way to maximize nutrient diversity. All three macronutrients play unique roles in the body and are essential for life. Carbohydrates are an amazing source of energy.
Compared to fats and protein, the body is much more efficient at converting carbs into ATP, a form of cellular energy that powers countless physiological processes necessary for survival. But not all carbs are created equal. In fact, a research review found that diets with moderate to high levels of carbohydrates were associated with longevity—but only if they were unrefined carbohydrates think: whole and minimally processed plant foods like vegetables, fruits, legumes, and whole grains.
What do these carb sources have in common? Fiber, a form of carbohydrate, has been associated with a decreased risk of death from any cause in several studies like this one and this one.
Scientists have hypothesized a few reasons why : Fiber has been shown to improve cholesterol levels, support balanced blood sugar, promote insulin sensitivity, help keep you full, and lower blood pressure—which could curb the risk of life-sapping chronic diseases such as cardiovascular disease, diabetes, and obesity.
Fiber also feeds the healthy bacteria in your gut microbiome. Protein is also important for longevity and maintaining strength as you age. Without adequate protein, you may be at increased risk for sarcopenia age-related muscle loss , which, in turn, may impair physical activity and increase risk of falls and death.
Consuming adequate protein also helps prevent dangerous spikes in blood sugar, which can promote diabetes and damage to the blood vessels and kidneys over time. Numerous studies suggest that getting sufficient, but not excessive, protein from predominantly plant sources may be optimal for longevity for most individuals—potentially due to their lower saturated fat and higher fiber content than meat.
But certain groups such as highly active individuals and the elderly may benefit from slightly higher animal protein intake to support muscle recovery and growth and prevent frailty, says Davar.
But the type of fat matters a lot when it comes to longevity. One reason: High intake of saturated fat contributes to elevated LDL cholesterol —which can promote arterial plaque buildup and inflammation. Specific unsaturated fats like omega-3s found in walnuts, chia seeds, and fatty fish have been associated with benefits such as lower triglycerides and reduced risk of cardiovascular events like heart attack and stroke; and monounsaturated fats found in olive oil, avocados, and almonds , have been associated with reduced risk of coronary heart disease , a leading cause of heart attack.
Micronutrients are just as important for life span—these vitamins A, D, E, K, C, and eight B vitamins and minerals e. magnesium, calcium, zinc, selenium participate in all sorts of reactions crucial for maintaining life and optimizing health.
Certain micronutrients also function as antioxidants. Fortunately, many vitamins and minerals both directly and indirectly neutralize free radicals. Focusing on dietary diversity and ample intake of plant foods is a great way to optimize your intake.
So what longevity foods should you absolutely prioritize for your health? These ones pack an extra nutritional punch. Nuts offer healthy unsaturated fats, fiber, micronutrients, and antioxidants—and walnuts, specifically, provide the highest levels of heart-healthy omega-3 fats and antioxidants.
This reduced risk jumped to 45 percent when those nuts were walnuts. Try it: Add nuts to oatmeal or smoothies, snack on apple slices with nut butter, or sprinkle nuts on salads, stir fries, and cooked veggies.
You can also combine walnuts with sauteed minced mushrooms as a meat alternative to fill corn tortillas, suggests Sass. Mushrooms, both dried and fresh varieties, are commonly consumed in Japanese diets, which are often linked to longevity think: the Okinawan diet.
Supporting gut health, in turn, helps regulate inflammation and immune function —both of which support healthy aging. Mushrooms also contain the antioxidants ergothione and glutathione , which help protect cells and counteract oxidative damage.
Try this: Mushrooms pack great umami flavor and offer up a hearty texture when cooked. When a recipe calls for ground beef, consider swapping half for finely chopped mushrooms.
You can also make your own mushroom chips or roast them up for a flavorful side. Green tea, particularly matcha which consists of whole ground green tea leaves , is a great source of vitamin C and polyphenol antioxidants like epigallocatechin gallate EGCG , says Miyashita. It may even slow skin aging.
Try this: In addition to sipping hot or iced green tea, consider using brewed green tea as the liquid in smoothies, oatmeal, or overnight oats—or even use it to steam veggies or whole grain rice, suggests Sass. All fruit is great, but berries pack an extra punch.
The polyphenol antioxidant compounds in berries have been associated with improvements in inflammation, oxidative stress, and insulin resistance a precursor to diabetes and may help defend against cancer, neurodegenerative conditions, cardiovascular disease, and metabolic syndrome.
Plus, berries are rich in fiber—a cup of raspberries has 8 grams , around 30 percent of your daily recommended intake.
Try this: Add berries to yogurt, cottage cheese , or oatmeal. Or blend them into a longevity friendly smoothie with dark leafy greens, plain yogurt, and a flavor booster like ginger. Fatty fish such as salmon, sardines, mackerel, and anchovies are the top dietary sources of omega-3 fats, which support heart and brain health, says Davar.
As previously mentioned, these fats help lower triglycerides and reduce risk of cardiovascular events like heart attack and stroke. One study found that people with higher omega-3 blood levels had an increase in life expectancy of nearly 5 years.
Try it: Pan-fry salmon and serve it over quinoa with feta and arugula for a complete longevity-boosting meal , add canned sardines to your next salad, or use canned salmon to make salmon burgers. Dark leafy greens like arugula, spinach, and Swiss chard are a fantastic source of carotenoid antioxidants, and diets high in carotenoid-rich veggies have been associated with decreased risk of cardiovascular disease and some cancers.
Leafy greens are also a good source of folate vitamin B9 , which supports cardiovascular health and DNA synthesis, and vitamin K, which indirectly supports communication between brain cells.
RELATED: 7 Reasons to Add Avocado to Your Diet. Did you know that hemp seeds are actually a complete protein , meaning they contain all nine essential amino acids? Research shows that hemp seeds are also high in heart-healthy fats, antioxidants, and anti-inflammatory compounds, all of which can help you live a longer and healthier life.
These little seeds are truly a superfood , and they make an easy addition to any diet. Try sprinkling some hemp seeds on top of your bowl of oatmeal, sprinkle them over avocado toast, or blend them into your smoothies! RELATED : The 12 Best OmegaRich Foods to Add to Your Diet.
As you may imagine, dark leafy greens like kale, spinach, collard greens, and chard are some of the top longevity-boosting foods! These nutritious greens are packed with vitamins, minerals, and antioxidants that have been linked to a range of health benefits.
In addition to vitamin C, dark leafy greens are rich in beta-carotene , lutein , and zeaxanthin, which are important antioxidants. RELATED: 5 Anti-inflammatory Foods You Should Be Eating Regularly. Seaweed is a top longevity-boosting food that has been added to healthy diets for centuries.
Research has shown that seaweed is a rich source of antioxidants , vitamins, and minerals, nutrients linked to a range of health benefits. Seaweed is also a great source of fiber, which can help support digestion. Despite being extremely low in calories, seaweed is full of polyphenols, and potent antioxidants.
When consumed regularly, studies suggest seaweed may also reduce chronic inflammation levels, making seaweed an excellent anti-aging choice! Almonds, pistachios, pumpkin seeds, and flax seeds are among the top longevity-boosting foods that have been linked to a range of health benefits.
Rich in healthy fats, vitamins, and minerals, and research shows that nuts and seeds come with heart health-supporting properties and make a great addition to a healthy and balanced diet.
Particularly high in healthy monounsaturated and polyunsaturated fats and fiber, nuts and seeds — like pistachios, walnuts, and chia seeds — can help support digestion, support metabolic health , and even support healthy cholesterol levels.
Studies have even suggested that regular consumption of nuts and seeds may help with weight management and reduce inflammation levels in the body, factors that have been linked to a variety of age-related illnesses.
RELATED: The 4 Healthiest Nuts to Eat According to Experts. And these predominantly plant-based foods — packed with healthy fats, antioxidants, minerals, and phytonutrients — do just that.
Backed by scientific research, these minimally processed foods provide the body with a wealth of nutrients and health benefits, and have proven to do so much long-term good regardless if you follow a Paleo, plant-based, or Mediterranean diet.
So, go ahead and load up your plate with these superfoods — your body will thank you for it! Copyright © FitOn Inc. All Rights Reserved. Privacy Policy Terms of Use. Please click here if you are not redirected within a few seconds.
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