8 Foods that Boost Longevity

Amy Taylor July 25, 2014

Recent research suggests that to live longer, we should strive to eat less. But what if we can eat a little more to add years to our life?

According to a huge body of research, eating foods that are rich in antioxidants helps us fight free radicals – the unstable oxygen molecules that cause damage to our cells and expose us to a wide range of illnesses that lead to premature death. Antioxidants are found in most vegetables and fruits, as well as legumes and whole grains. But among them, which rank best?

Olive Oil

This tasty oil is loaded with monounsaturated fats that have positive effects on your brain, particularly those areas involved in memory processing. It also contains oleocanthol – a natural compound that has anti-inflammatory properties with effects same to ibuprofen and other NSAIDs. In one study, extra virgin oil was found to raise good cholesterol that clears fats from blood vessels, reducing the risk of atherosclerosis.

Berries

Berries, particularly blueberries, strawberries, and acai berries are extra rich in antioxidants like polyphenols. Regular consumption of these fruits has been shown to reduce the risk of cancers and degenerative diseases affecting the brain.

Fish

Instead of chicken, make your salad more flavourful by topping it with salmon. Also called ‘brain food’, fish is rich in fatty acids, DHA and EPA that are important to the development of your brain and nervous system. Eating fish at least two times a week has been shown to reduce the risk of dementia. Furthermore, its omega-3 fats found in fatty fish can lower cholesterol and triglycerides that cause heart disease.

Beans

Adding fibre to your diet has many benefits. It can lower blood pressure, improve cholesterol, prevent constipation, and help digestion. Beans also contain complex carbohydrates to help regulate glucose levels, which is important for managing diabetes.

Vegetables

Vegetables are loaded with fibre, phytonutrients, vitamins and minerals that offer protection against chronic illnesses. Aim for darker, leafy green vegetables to increase your dose of vitamin K and strengthen your bones. Also add sweet potatoes and carrots because they contain vitamin A that protects your skin and eyes. Other foods to enjoy are tomatoes, broccoli, spinach and avocados.

Nuts

Nuts are high in cholesterol-free protein and other nutrients that nourish your body and guard you from life-threatening diseases. Almonds are especially rich in vitamin E which boosts immune system. Pecans are jam-packed with antioxidants that kill free radicals, and walnuts have unsaturated fats that help reduce your bad cholesterol levels.

Vitamin-D fortified Products

Milk, and other foods products that are fortified with vitamin D do not only promote bone health, they also help reduce the risk of colon, breast, and prostate cancers. Don’t forget to eat yogurt. Aside from vitamin D, it also contains billions of good bacteria that nourish your gut.

Whole Grains

Eating whole grains can slash your risk of colon, breast, and prostate cancer. When shopping for breads and pastas, choose their whole versions. Choose brown rice over white, and increase your intake of barley, oats and other whole grains. These foods don’t only deliver fibre and antioxidants to your body; they also provide essential nutrients, including vitamins and minerals.