We’d probably all like to live to 100—but figuring out how to get there can be difficult. With so much advice out there, from biohacking to fad diets, the pursuit of longevity may seem daunting and complicated. But as it turns out, there are so many simple things you can do every day to promote a longer life. That starts with adding a few nutrient-rich foods to your diet.
Your diet plays a crucial role in your overall health, which is why adding the right foods to your plate is one of the best things you can do to add years to your life. To discover a few of the most important foods you can eat every day to just that, we spoke to Dr. Sarah Bonza, MD, board-certified US physician. She told us that leafy greens, nuts, berries, whole grains, and fatty fish are all fantastic options. Read on to learn more about the benefits of each.
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1. Leafy Greens
Eat those greens! Dr. Bonza emphasizes the importance of incorporating leafy greens such as spinach, kale, and collards into your diet for a longer life. She notes, “Leaves are rich in vitamins, minerals, and antioxidants, and help to fight chronic inflammation and oxidative stress, two factors implicated with aging.” These nutrient-packed greens not only support overall health but also promote gut health and aid in controlling blood sugar levels, reducing the risk of chronic diseases that can impact longevity. We suggest whipping up a big, healthy salad for dinner.
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2. Nuts
Nuts, including almonds, walnuts, and pistachios, stand out as some of the healthiest foods around. That’s why Dr. Bonza recommends them for a longer life. She highlights their health benefits, stating, “Nuts are full of good fats, proteins, and fiber, related to reducing heart disease and maintaining cholesterol in the normal range.” Regular consumption of nuts has been linked to reduced inflammation and improved brain health, essential factors for aging gracefully, maintaining cognitive function, and, ultimately, leading a longer, healthier life.
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3. Berries
Berries, such as blueberries, strawberries, and raspberries, come with so many benefits. They’ve earned a spot on Dr. Bonza’s longevity list due to their exceptional antioxidant content. “Berries are superfoods as they have high amounts of antioxidants such as anthocyanins, which help in fighting oxidative stress and reduce the risk of diseases,” she explains. Their ability to combat inflammation is vital for slowing down the aging process and preserving cognitive function as we age.
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4. Whole Grains
Whole grains, including brown rice, quinoa, oats, and whole wheat, play a crucial role in maintaining a healthy digestive system, particularly as we age. Dr. Bonza emphasizes their significance in longevity, noting, “Whole grains provide lots of fiber, which is an important part of a healthy digestive system, a common problem as we get older.” Additionally, they help control cholesterol and blood sugar levels, reducing the risk of chronic conditions like type 2 diabetes and heart disease, potentially adding years to your life.
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5. Fatty Fish
Fatty fish, such as salmon, mackerel, and sardines, round out Dr. Bonza’s list of longevity-promoting foods. Their high omega-3 fatty acid content is known to support heart health by lowering triglycerides, decreasing blood pressure, and reducing the risk of arrhythmias. Dr. Bonza adds, “Regular intake can also help to prevent inflammation throughout the body, upkeep brain health, and decrease chances of dementia,” highlighting the comprehensive benefits of including fatty fish in your diet.
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Bottom line
All in all, by following Dr. Bonza’s advice and incorporating leafy greens, nuts, berries, whole grains, and fatty fish into your diet, you not only nourish your body with essential nutrients but also arm yourself against the ravages of aging and chronic disease. As you savor these nutrient-rich foods, you take a proactive step towards a longer, healthier life—one filled with vitality and well-being.
READ MORE: 4 Rules Longevity Experts Want You To Follow Over 50 For A Longer Life
