Diet remains one of the key factors that significantly contributes to increasing life expectancy. In order to have a longer life, but at the same time to be healthy, without serious diseases, it is necessary to include in the daily diet especially those foods that enrich the body with necessary nutrients. They are often called superfoods, they provide longevity and good tone.

In a study that was conducted for 34 years and the results of which were published in 2018, scientists from Harvard identified five factors that guarantee longevity: a healthy diet, regular physical exercise (at least 30 minutes of moderate physical activity per day), a healthy weight ( body mass index from 18.5 to 24.9), moderate alcohol consumption and no smoking. Study participants who included all five of the listed factors in their lives lived 14 years longer than those who did not note any of the conditions.

A study published in JAMA Internal Medicine in 2020 presented evidence to support the fact that replacing animal protein at a percentage of just 3% with plant-based protein reduced up to 10% of all-cause mortality in humans. Another study, published in July 2022 in the British Medical Journal, shows that a higher intake of calories in the form of plant proteins (beans, nuts, whole grains) reduced the risk of premature death among people by 5%.

And eating patterns like the Mediterranean diet can reduce the prevalence of the most common aging conditions: hypertension (high blood pressure) and dementia.

It is not by chance that the Mediterranean diet has been dubbed the “longevity diet,” says the non-profit association AARP in the United States, whose efforts are aimed at the health of people over 50 years old. In the five blue zones (regions of the world with the highest concentration of healthy long-lived people), this type of diet is predominant or even exclusive. “People who live in the ‘blue zones’ are not looking for a ‘fad diet’ or the latest fad diet or some health elixir,” says Cleveland Clinic nutritionist Christine Kirkpatrick, “they eat real food, meaning fresh whole foods with minimal processing

The effects of these types of food on longevity were also confirmed by Norwegian scientists in a 2019 meta-analysis that examined causes of death, disease and risk factors in countries around the world. The greatest longevity benefits were found in eating habits that included peas and lentils, whole grains, almonds, pistachios and walnuts.

The Mediterranean diet is also anti-inflammatory, which automatically leads to longer health and life. “A personal anti-inflammatory diet should include a balance of protein, carbohydrates, and fatty acids at each meal, while meeting vitamin, mineral, fiber, and water needs,” advises Dr. Florina Cristescu, MD, chief internal medicine physician, for SmartLiving. ro.

How to build a diet for longevity

The researchers at Harvard University that I mentioned earlier also created a guide called The Healthy Eating Plate, which can be helpful for a healthy and balanced diet. The rules are very simple: most of your plate in front of you every day should consist of vegetables and fruits – half the plate, whole grains (for example, whole wheat, barley, brown rice, whole wheat pasta) – 1/4 of the total plate, protein (fish , poultry, beans, nuts) – 1/4 of the content, useful vegetable oils (olive, soybean, corn, sunflower) – in moderate quantities.

Water, tea and coffee, consumed in moderation, are also necessary for the longevity of the body. And the type of carbohydrates is more important than the amount, primarily because some sources of carbohydrates, such as vegetables (except potatoes), fruits, whole grains, and beans, are much healthier for the body than others.

Although the phrase “superfood” does not literally exist in the medical dictionary, there is no doubt that many nutrient-dense foods with extraordinary health benefits in general can support a longer life. Some nutritionists call them “functional foods” or “with additional functions”, and they are very important, especially in the aging process, when the body’s need for calories decreases.

Functional foods are, for example, seaweed, says Cory Gremescu, a nutritionist and Pilates instructor for Smartliving.ro: “When consumed normally, seaweed is a good source of antioxidants, vitamins and minerals. Their big advantage is that they are a very good source of dietary fiber, which plays an important role in digestive health, obesity reduction and cholesterol control. They are currently being intensively studied for their positive effects on digestion and metabolic function.”

By stimulating the immune system, seaweed (especially red algae) helps support heart health, helps fight infections, and even has an anti-cancer role. Discover some other products that guarantee longevity:

1. Nuts

It’s easy to see why nuts rank so high on the list of life-prolonging foods. “They are a dense source of nutrients that can support the immune system and metabolism, balance inflammation and gut health, promote brain and heart health, and provide resources for cancer prevention,” says Stacey Kennedy, a registered dietitian at Wellesley , Massachusetts.

In a study published in BMC Medicine, more than 7,000 adults aged 55 to 80 at high risk of cardiovascular disease followed one of three diets: a Mediterranean diet with added walnuts, the same diet but with olive oil, extra virgin olives instead of nuts or a low-fat diet. After five years, those who consumed more than three servings of nuts per week had a 39% lower overall risk of death than those who did not consume nuts. In fact, people who ate nuts had the lowest overall risk of death during the study. “Nuts provide us with fiber, protein, healthy fats, and key vitamins and minerals like Omega-3, vitamin E, calcium, and selenium,” says nutritionist Stacey Kennedy.

2. Olive oil

Olive oil is the star of the Mediterranean diet. Researchers believe that the healthy monounsaturated fats found in olive oil, especially extra virgin olive oil and extra virgin olive oil, are a key factor in longevity. Rich in polyphenols and powerful antioxidants, olive oil prevents many diseases associated with aging, including Alzheimer’s, Parkinson’s, cardiovascular disease and cancer.

On the other hand, both olive oil and nuts are high-calorie foods. Therefore, the recommended amount is small: a tablespoon of olive oil in a salad or when preparing sauces, or a handful of nuts as a snack or added to a fruit salad is quite enough.

3. Lettuce leaves

According to a study published in the journal Neurology, regular consumption of spinach, kale, or any form of lettuce may slow age-related cognitive decline. The researchers observed that the rate of cognitive decline among study participants who ate 1 to 1.5 servings of salad per day (compared to those who ate much less) was equivalent to being 11 years younger (regarding brain health).

Among the miracle salads, we mention Kale, a rich source of vitamins (A, C and K) and minerals, as well as a high content of calcium and fiber.

4. Whole grains

Eating a wide variety of whole grains — brown rice, bran, oatmeal, popcorn, couscous, quinoa — may reduce the risk of premature death, according to a large review of several studies published in Circulation. The researchers found that people who ate about four servings of whole grains a day had a lower risk of death over the 40-year study period compared to those who ate less or none. The health and longevity benefits of whole grains are due to their high fiber content, which can reduce cholesterol production. Then they are an ideal substitute for refined grains, which have a negative effect on insulin production, blood sugar levels and satiety.

Quinoa, for example, is rich in protein, being a supplier of fiber, vitamins, minerals and all nine types of amino acids. Although Chia seeds are the champions for the amount of fiber and healthy fats they can bring to the body. They are also rich in antioxidants and minerals.

5. Fruits

There is no such thing as “bad fruit” except those that are syrupy or canned. In addition, all fruits have immune-supportive, anti-inflammatory and anti-aging properties. “The blue-purple family of nutrients found in many berries has unique properties for immune, brain and cardiovascular health,” explains nutritionist Stacey Kennedy. In a study published in Applied Psychology, Nutrition and Metabolism, several healthy people between the ages of 66 and 70 who drank concentrated cranberry juice daily had significantly increased brain activity and significantly improved overall memory.

Blueberries are high in antioxidants, fight oxidative stress, and reduce inflammation in the body while supplying the body with vitamin C and fiber.

6. Legumes

People who live in the blue zones – be it Okinawa, Japan; Sardinia, Italy; Nicoya, Costa Rica; Ikaria, Greece; or Loma Linda, California—they love foods like peas, beans, and lentils from the legume family. For example, these long-lived people consume a lot of beans.

Low in fat and high in protein, folate, iron, potassium and magnesium, legumes help reduce chronic diseases such as cardiovascular disease, cancer and diabetes, according to an article published in the journal Critical Reviews in Food Science and Nutrition.

7. Green tea

Studies have linked green tea to a lower risk of heart disease, cancer, type 2 diabetes, Alzheimer’s disease, and obesity. A study of older Japanese people found that those who drank the most green tea — five or more cups a day — had a 26 percent lower risk of death during a seven-year study than participants who drank just one cup a day. Antioxidant-rich green tea has been linked to lengthening telomeres (the numbers at the end of chromosomes that protect DNA, which naturally shorten with age).

Among the foods that have a great effect on longevity, heart health and the balance of the body as a whole, we can also mention salmon (known for its high content of Omega-3 fatty acids, high-quality proteins, vitamins and minerals), sweet potatoes (with a high content of vitamins A and C, as well as fiber, keep the eyes healthy and are also recommended in the diet of pregnant women), broccoli (to increase vitamin C and K and powerful antioxidants), avocado (high in healthy fats, vitamins and minerals, protects not only the heart, but also skin) and turmeric (a spice known for its anti-inflammatory and antioxidant properties).

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