The familiar adage “You are what you eat” becomes even more relevant as you age. Afterall, research suggests that loading up on nutrient-rich “superfoods” helps to fend off chronic disease, boost overall health and well-being — and yes, contribute to a longer lifespan.
Plant Power
Plant-forward eating is all the rage these days, and for good reason. Study after study shows that you can reap big health benefits by incorporating more veggies, fruits, whole grains, legumes, nuts, and seeds into everyday meal-planning. Just a few examples:
A large-scale study conducted by Loma Linda University involving over 70,000 participants, primarily Seventh-day Adventists, found that vegetarians (including vegans) had a lower risk of overall mortality compared to non-vegetarians. The study, which was published in the journal JAMA Internal Medicine, suggested that plant-based diets are associated with a longer lifespan, with vegetarians having a 12% lower risk of death compared with non-vegetarians.
Blue Zones research conducted by Dan Buettner and National Geographic identified regions of the world where people live much longer than average. These regions include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California, USA). In these areas, plant-based diets are common and have been associated with longevity.
Science also suggests that adhering to a plant-slant diet — such as the Blue Zones, as well as the Mediterranean and Atlantic Diets — can help to reduce risk for heart disease, cancer, diabetes, and dementia. In all these diets, plants are, of course, the priority, but they may also include fatty fish, as well as low-fat dairy and poultry (in moderation). Red meat is eaten seldomly but is allowed. So is red wine and healthy fats, such as olive oil. Dietary enemy number one? Processed foods.
So, what are the key power foods to keep on hand in your pantry, fridge, or freezer, and what are their specific health benefits? We break it down.
6 Longevity-Boosters
Beans and Legumes
Based on his experience studying the Blue Zones, Dan Buettner, wants us to eat at least a half cup of cooked beans per day, saying they are “the consummate superfood.” A rich source of plant-based protein, legumes provide essential vitamins, minerals, fiber, and antioxidants, which are good for your heart, blood sugar regulation, and digestive health.
Leafy Greens
Dark, leafy greens like spinach, kale, and Swiss chard are rich in essential vitamins, minerals, and phytochemicals. These nutrients have been linked to a decreased risk of heart disease and certain types of cancer. Additionally, leafy greens are a great source of dietary fiber, which aids in digestion and weight management. Don’t hesitate to opt for frozen produce, if you prefer – it is picked at peak ripeness, lasts a long time and is often more budget-friendly than buying fresh. Similarly, experts say canned veggies (as well as fruits and beans) are also a cost-effective and healthy choice, so long as they are packed in water and not light or heavy syrup, and do not contain any added salt.
Berries
Yet more reason to bring on the berries! Blueberries, strawberries, and raspberries are all packed with antioxidants that help fight free radicals and reduce oxidative stress in the body. These delicious fruits (fresh or frozen) also contain high levels of fiber, vitamins, and minerals, making them excellent allies in preventing chronic diseases like heart disease, diabetes, and cancer.
Fatty Fish
Fatty fish, such as salmon, mackerel, and sardines, are known for their high omega-3 fatty acid content. Omega-3s play a crucial role in reducing inflammation, improving heart health, and protecting brain function.
Nuts and Seeds
Nuts and seeds, including almonds, walnuts, flaxseeds, and chia seeds, are excellent sources of healthy fats, protein, and fiber. They also contain a wide range of vitamins, minerals, and antioxidants, which have been associated with a lower risk of chronic diseases and improved overall health. Foregoing the bag of potato chips, a centenarian snacker in the Blue Zones eats about two handfuls of nuts per day, according to Buettner.
Whole Grains
Whole grains offer a multitude of benefits, primarily due to their rich content of fiber, vitamins, and minerals. Studies have shown that regularly consuming whole grains like oats, quinoa, and brown rice can help lower the risk of heart disease, type 2 diabetes, and certain cancers. Furthermore, they provide a sustained energy release, aiding in weight management and promoting overall well-being.
The best part? All these longevity-boosting foods are super easy to add to your favorite soups, stews, smoothies or stir fries, or to toss together for a refreshing seasonal salad. Stay tuned for some our favorite healthy (and no-fuss) recipes for the SuperAging Kitchen!