Embark on the path to a longer life with right food choice! Longevity Diet – a proper diet with certain foods can make you live longer!
Our life is a tapestry of celebrations. Birthdays, anniversaries, graduation, festivals, there are so many auspicious occasions when we come together and raise a toast to new hopes, new dreams and new beginnings. While the occasions keep changing, there is some thing that doesn’t change, really. If you haven’t been able to guess it, we will tell you. It is the blessing – May you live long!
This blessing for a longer life, this divine wish is soaked in affection. Even though it is not stated in so many words, the blessing not only means a long life but a long, healthy and fulfilled life.
Who doesn’t want a longer life!
Longevity is a universal desire. Well, almost. If you ask people around you, you will find that most people want to live long and enjoy the many charms that this life has to offer. It is quite understandable. After all, it is a beautiful world and only with a long and healthy life can we truly experience its countless wonders.
So, after closely considering longevity, you will realize that it isn’t just a wish that is easily granted. Like all great things, it is not easily accomplished. It requires discipline, restraint and adherence to a set of specific habits. And most importantly, it requires an enthusiasm for life, the passion to live it to the fullest and have an exemplary life. One that’s not just long but meaningful, too!
Can a diet for longevity give you a longer life?
Is longevity really achievable by just including some foods meant for longer life and certain changes in lifestyle?
Most certainly. Nature has blessed us with some food items that are almost miraculous. When consumed regularly, they can actually add up some years to a person’s life.
Let’s venture into the world of foods that can bestow upon us a longer life!
What to Eat for Longevity- Foods for Longer Life
Yes these are the foods for longer life, foods that add years to your life!
You are what you eat. This is very apt and applicable to most people, under normal circumstances. If longevity figures anywhere on your wishlist then make sure you include the following food items in your daily meals.
1. Fresh Fruits and Vegetables for Longevity
Fruits and vegetables are loaded with fiber, minerals and essential salts, too. There is nothing like fresh vegetables and fruits for a longer life.
When cooked properly, vegetables are easily digested and since they are low in fat, you needn’t even worry about watching your weight. You also get a load of roughage through most vegetables. Cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, and cabbage should definitely be included in your daily diet as they may reduce the risk of certain cancers as well as protect you against heart attack and stroke. As cruciferous vegetables contain loads of sulforaphane and other antioxidants, they help protect your cells against the damage caused by free radicals.
Fruits are a tasty delight, too. They are a source of natural sugar, minerals and amazing taste. Some fruits like blueberries and grapes are also a great source of anti-oxidant. Since they come in a wide variety, from tangy berries rich in Vitamin C to sweet mangoes which have beta-carotene that helps fight cancer, you can just pick what tickles your taste buds the most!
Since consuming fruits and vegetables keep your digestive system and your cardiovascular system healthy, get ready for some bonus years being added to your life!
2. Whole Grains for a Healthy, Longer Life
Whole grains are nature’s very own pockets of nutrition. They have been proven to contain disease-fighting compounds and hence, should be consumed on a daily basis.
Many researches have revealed that those who eat plenty of whole grains on a regular basis have 50 % less risk of heart disease as compared to those who don’t. It has also been proven that whole grain varieties like oats and barley reduce the possibility of type II diabetes. Which means a healthier heart, a healthier system and a longer life!
3. Dry Fruits and Nuts for Extra Years in a Long Life
We already know about the many benefits of dry fruits and nuts. They are a great source of unsaturated fat, which is good for the heart.
Dry fruits like almonds and apricots are great for the brain health. Others dry fruits like prunes give your digestive system the boost it needs.
Walnuts protect the brain from age-related changes that often lead to dementia as one grows old.
Dates are a good source of antioxidants and magnesium, a mineral that is needed for normal muscular and nervous activity, also strong bones, to some extent.
Moreover, dry fruits also give you a glowing skin and gorgeous hair. So, you not only live long, you look amazing, too!
4. Dark Chocolates mean a Stress-free, Longer Life
It has been supported by several studies that high blood pressure and heart diseases are rare among those who eat a lot of chocolate. That is because chocolates contain polyphenols that lower blood pressure and strengthen the blood vessels. Not to mention, the stress-relieving properties of chocolates, although those are considered more psychological than anything else!
So, chocolates help maintain blood pressure, which, in turn, is good for the heart and they uplift your mood. This definitely is the most amazing way to add more years to your life!
5. Choose Fish, Choose Longer Life
Fish come packed with Omega -3 fats that are beneficial for cardio-health. They also contain DHA and EPA, the fatty acids that reduce the chances of depression and loss of memory that happens with increasing age. Shellfish, in particular, is known to control palpitation and keep it near normal limits.
So, choose to go fish-tarian for a longer life. You get your dose of proteins, a healthy heart and you get to keep your memory intact.
6. Coffee also Gives you a Longer Life
It is emerging as a popular belief among medical experts that coffee significantly reduces the risk of Type II diabetes. It has also been established that consuming coffee on a regular basis can prevent memory decline that happens with age. There are also reports that will make you love your coffee or convince you to start drinking it, if you already don’t! Yes, it has been found that people who stuck with coffee drinking during their middle age are less likely to suffer from memory related diseases like dementia and even Alzheimer’s.
7. Low-fat Dairy Products for High Chances of a Longer Life
Dairy products including milk, and yogurt are great sources of calcium which is needed to keep your bones strong as old age is accompanied by osteoporosis and weak bones. If you start including dairy products in your daily meals, chances are your bones will stay sturdy and you will be able to enjoy a longer life with mobility!
8. Have Tofu for a Longer Life
Tofu is rich in calcium and omega-3 fats which aid normal brain functioning that tends to decline with age. If you are new to tofu, make sure you pick brands that come with a lot of calcium sulfate. This variety is supposed to contain the highest level of calcium, roughly about 250 mg in half a cup! Since women need about 1500 mg calcium everyday, tofu could definitely be one of the many sources of this vital nutrient for strong bones and longer life! However, because vitamin D is also essential for body to absorb the calcium, only diet is not enough, get some sunshine too as your skin is capable of converting sunlight to vitamin D. As with age, this process doesn’t remain so effective, also include such foods in your diet that are Vitamin D fortified.
9. Have some Basil and Mint for a longer life
The magic duo have been used in Chinese medicine for over thousands of years. Both basil and mint are a great source of Luteolin, which improves immune system. It has also been proven that Luteolin also improves memory, which is mostly hard hit by growing age.
If you wish for a long life where you are also able to remember all the great memories, then basil and mint should be an integral part of your diet, beginning today.
10. A Dose of Avocados for Longevity
Avocados are a treasure of anti-inflammatory monounsaturated fats, similar to what is find in olive oil. It also comes with abundance of folate, an important nutrient that repairs damaged DNA and frees the body from homocysteine. In simple words, it aids repair of damaged cells and leads you to a longer life. Monounsaturated fats may also regulate insulin levels and control your blood-sugar.
There are many ways through which you can enjoy avocados. Just add them to your salad or soups. You can even have it on the side with snacks. If you want to have an avocado meal then just mash them and spread over a multi-grain bread to promise yourself longevity. The point is to include avocados in your daily diet for longevity.
11. A Dash of Olive Oil Adds Lots of Years to your Life
Olives are a key ingredient in Mediterranean preparations. They are taste-enhancers but there is more to them, than just that! Olives and olive oil have emerged as a new favorite because they lower blood pressure and cholesterol. In fact, it has been found that olive oil brings down the risk of heart stroke. So, you could very well choose olive oil for all your meals and keep your distance from a troubled heart and move closer to a longer life!
Add olives to your salad, pasta, lasagna or sandwiches. Sauté all your favorite seasonal vegetables in olive oil or for that matter anything and be proud of your healthy choice!
12. Munch on Blueberries for Longer Life
Blueberries, like all the other purple foods, protect your from various diseases like cancers, heart disease, stroke, and the age-related brain diseases including Alzheimer’s and Parkinson’s. This, of course, boosts longevity. They contain vitamins and minerals as well as high quality antioxidants. These antioxidants not only decrease inflammation, but also protect your body cells against free radicals, the unstable oxygen molecules that damage cells and lead you towards aging.
13. Beans are One of the Best Foods for Longevity
Beans can be called a dietary wonder due to its amazing composition that includes fiber and resistant starch. As these components do not easily get broken down by enzymes in the small intestine, they find their into the large intestine. Here bacteria ferment them to make short chain fatty acids like butyrate that protects you against colon cancer. Butyrate inhibits the growth of cancer cells as well as kill these cells. It helps in detoxifying enzymes and also contains the damage to your DNA caused by oxidative stress. It also has anti-inflammatory properties.
Beans will not only protect you against colon cancer but will also stabilize blood sugar and make you feel full so that you may lose some weight too! So, just grab those chickpeas, black-eyed peas, black beans, Lima beans, pinto beans, lentils, red kidney beans, cannellini beans or whatever beans you can lay hands on. Make interesting dishes from them, add them to your soups, salads, dips, etc. and walk towards a longer life.
14. Include Yogurt in Daily Diet for a Longer Life
Yogurt is the rich source of probiotics, the friendly bacteria close to what are naturally present in your stomach. Probiotics support immune system as well as protect you against many disease but the great help it does to your aging body is that it digests food well and absorb the nutrients from them. Plain unflavored yogurt is a good option for not only general wellness but also for relief from diarrhea, urinary tract infections, and irritable bowel syndrome. It is also useful in preventing certain cancers.
15. Sip Green Tea for a Healthy Longer Life
Green tea health benefits are many, thanks to its rich accumulation of antioxidants. Green tea not only keeps you mentally alert but also helps you lose weight, regulate cholesterol levels, and protect your skin from sun damage. Certain researches have disclosed preliminary evidence that when you have green tea regularly, it may also help prevent certain cancers.
16. Leafy Greens are a Good Bet for Longer Life
Leafy greens such as spinach, kale, broccoli and arugula etc. are very nutrient rich foods. Low-calorie spinach, for example, has many vitamins and minerals including the bone-building calcium. Its magnesium content helps with your muscular and cardiovascular health. Loaded with vitamins A and E, leafy greens are good for your cells too. They also protect you against macular degeneration, one of the leading causes of blindness in aging adults.
17. Tomatoes to lead to a Longer Life
Tomatoes, especially cooked tomatoes are good for healthy body that lives longer. Cooking tomatoes releases their key nutrients that include potassium, iron, and vitamins A, C, and E apart from lycopene, an antioxidant that is said to reduce the risk of prostate cancer and cardiovascular disease.
18.Eat Pomegranate for Longer Life
Pomegranate has high amounts of polyphenols the antioxidants, Vitamin C, fibre, folate and many other vitamins and minerals. These nutrients boost your immune system and protect your heart from diseases. It can even fight off cancer. Therefore, add pomegranate to your fruit platter daily if you wish to live longer!
19. The Secret of Seaweed for Longevity
Did you know that Japanese live longer than the people of any other country! And did you know that seaweed is one of the main component of their daily meals! Seaweed is now becoming popular as one of the best longevity foods. Some of the seaweed species have high concentrations of fucoidans, the molecules that regularly find place in age related researches. Seaweed boosts your immunity and prevent infections, contains the growth of cancer cells, regenerates tissues, relieves arthritis pain and fights off cardiovascular disease as well as metabolic syndrome. While all these reasons are enough to make the healing seaweed a longevity food, there’s more to it.
Yes, seaweed protects and even negates the effects of dioxin to which you are exposed to constantly. Dioxins are significant environmental pollutants that are now found even in every mother’s breast milk.
So, just sprinkle a little bit of organic, unpolluted seaweed onto your salads, green smoothies, or have more of sushi and roasted seaweed chips.
20. Onion and Garlic are the Superfoods for Longevity
Belonging to the Allium family, onions and garlic, not only provide you with fine quality nutrition but also protect you against deadly age related diseases like cancers, especially those affecting the digestive system including colon, stomach and esophageal cancer.
The sulfurous compounds in onion and garlic seem to have anti-cancer properties. However, the beneficial chemicals only release when you crush, mince or chop the garlic or onion and then work against carcinogenic compounds and the tumors. They may, at the first place, hamper the production of carcinogenic compounds by interrupting their activation inside the body. They also eliminate such carcinogens fast from your body.
Other Tips on Diet for Longer Life
Longevity is not just about eating right; it is also about avoiding the wrong food and lifestyle choices. Stick with low-salt foods, avoid high-protein diet, limit your alcohol intake and maintain distance from smoking. In addition, include some form of aerobic activity in your schedule, think positive and smile a lot and you will be well on your way to a longer life!
Have Low-salt Diet for Longevity
When you add less salt in your diet, it means you prevent high blood pressure. High blood pressure damage the vasculature essential for supplying oxygen and nutrients to your brain. Therefore, a low salt diet is a must to keep your blood pressure low. This may also protect your brain cells as well as decrease the risk of age-related memory issues, even dementia.
Avoid High-protein Diet for Longevity
According to a recent study published in Cell Metabolism, a high protein diet may snatch away some years from your life and push you towards the risk of early death. Here the risk originates from protein that comes from meat, dairy, and eggs (animal protein sources.) When you consume high amounts of animal protein, it increases levels of insulin and a growth hormone (IGF-1) that is said to promote cancer.
The protein that comes from beans, lentils, nuts, soy etc. (plant protein sources) is, in fact, protective, so no need to cut back on them.
Have Low-glycemic Carbohydrates Diet for Longevity
A diet including low-glycemic carbohydrates such as oats, quinoa, sweet potatoes and legumes will give rise to healthy levels of blood glucose and insulin. This keeps you away from diabetes and other related diseases to make your life longer.
Have Diet Rich in Nutrients to Protect Telomeres for Longevity
Telomeres are the tiny units of DNA, found at the end of each chromosome. With age, your telomeres become shorter and at a point, when DNA replication and cell division stops completely, you die. If, however, you prevent your telomeres from getting shorter, you may get a longer life! Many researches have found certain nutrients that protect the length of telomere and thus make you live longer. Some of such nutrients that affect your telomeres positively include vitamin D, Omega 3 fats, probiotics, polyphenols, folate, Vitamins (A, B12, and K2), magnesium, and curcumin, etc. So ,it makes sense to have a diet rich in these nutrients if you want a longer life.