5 super foods to beat aging and increase lifespan
Do you want to live a long and fruitful life? What you put on your plate can make a big difference. In addition to following an overall healthy diet, exercising your body regularly, and incorporating other healthy lifestyle habits, following these basic steps could improve your health and increase your longevity.
Aging at the cellular level depends on a wide variety of factors, including diet. New research is focusing on factors that could help extend life.
Many people believe that life expectancy is largely determined by genetics.
However, genes play a much smaller role than originally believed. It turns out that environmental factors like diet and lifestyle are essential.
When we think of aging, we often consider the aesthetic implications of the inevitable march of time, such as graying hair or wrinkled skin. But the real aging process occurs on a level invisible to the naked eye. It is also a process that affects all organisms, not just humans.
Age-related damage occurs at the cellular level due to biological processes within a cell, and the cause and extent of damage depends on a myriad of factors, such as genes, environment and food.
In recent years, during research, much attention has been paid to what are known as the blue zones – or the five regions of the world with some of the healthiest people regularly living to be over 100 years old. . In these areas, the focus is on consuming mostly plant-based foods, including 300 g (3 to 10 cups!) Of vegetables per day and a regular intake of legumes and whole grains. The Mediterranean diet, also centered on plants, is another diet that is generally linked to a longer life expectancy.
While overall eating habits have the greatest impact on longevity, there are many powerful foods that can help you live longer, healthier lives.
Research suggests that eating these best foods will help you live longer and age as gracefully as possible:
A staple in the Mediterranean diet, beans contain compounds linked to reducing the risk of cancer. Eating beans regularly can also lower the risk of type 2 diabetes, lower cholesterol, and reduce inflammation.
All beans contain important nutrients that can ward off disease and promote longevity, so aim for one variety, but most importantly, pick the ones you like.
- Cruciferous vegetables
Broccoli, cauliflower, Brussels sprouts, cabbage, and other cruciferous vegetables are often mentioned in their relationship to a healthy digestive system (which is incredibly important for overall health), but eating these crunchy veggies is. also linked to a number of benefits directly related to living longer. They’re high in fiber, antioxidants, and vitamins A, C, and K, all of which are associated with healthy aging.
Berries have long been studied for their health benefits, ranging from reducing the risk of cardiovascular disease to protecting against cancer and reducing levels of inflammation.
- Dark leafy vegetables
Time and time again, data shows that consuming dark leafy green vegetables is linked to many health outcomes, including a reduced risk of premature death. A meta-analysis of 13 studies found that regular consumption of green leaves was associated with a 15.8% lower risk of developing cardiovascular disease.
- Olive oil
Research has also shown that regular consumption of olive oil can slow telomere shortening. Telomeres are part of the structure of DNA, and shorter telomeres are considered a hallmark of aging. A study of people over 50 found that consuming olive oil improved the ‘Index of Successful Aging’, which measured a variety of physical health outcomes such as risk factor for disease. cardiovascular disease as well as the social and mental health outcomes commonly associated with aging.
For a long and fruitful life, fill your plate with mostly plant foods and follow a healthy diet like the Mediterranean diet. Try to eat more of these powerful foods if you enjoy them, but know that no food will determine how long you live – it’s your overall diet and lifestyle that makes the biggest difference.