Do you want to live longer, healthier and happier?
I sure do !
I want to pass the 100 years old mark and still be a strong, active and beautiful woman (for my age of course).
I don’t want to end up being miserable, helpless, begging my children and social services to help me live.
That’s why I have dedicated my life to study health, nature, food, how the body works, as well as why do common diseases happen to us, why we age and why most people around the world suffer from one point of their life and onward.
So I decided to create this list of foods to eat to live longer. All these foods are essential to my diet and I hope they will become essential in your diet as well (if not all of them, at least some :))
So let’s jump right in !
You Are What You Eat..
When it comes to our health, it’s important to remember that diet and nutrition plays an essential role in determining just how healthy we are. There’s a reason why the life expectancy of people that lead unhealthy lifestyles and consume copious amounts of processed junk food are considerably shorter than those that lead a healthy lifestyle.
The fact of the matter is that the foods and drinks that we consume on a regular basis play a massive role in our overall health and well-being, which is why eating healthily is so important. Obesity rates are sky-high, life expectancy are dropping, chronic illness is now accepted as part of everyday living, and our health in general is on the decline. Something has to change, and that something for a lot of people is their diet.
I’ve just found a list with 38 Longevity Foods 🥕 I suggest to check out if you want to live longer, happier and healthier. #health #longevity #life #happiness #alternativehealth.Tweet
38 Foods to Eat to Live Longer
Here’s the list with the Longevity foods to eat to live longer, happier, and healthier.
💡 My research is evidence based. It contains scientific references. The numbers in the parentheses (1, 2, 3) are clickable links to peer-reviewed scientific papers.
Matcha green tea
Okay, we know that matcha green tea is technically not a food, but it’s extremely healthy, and it can be used in cooking, so we’ve included it. Matcha green tea is rammed full of antioxidants, which help to protect your cells from damage caused by toxins and free radicals (1). It is loaded full of vitamins and minerals and is considered to be one of the healthiest beverages on the planet. With each and every sip of matcha, you will enjoy a super concentrated dose of antioxidants (2). One of which is Epigallocatechin Galate, or EGCG for short. This antioxidant is renowned for its anti-cancer benefits.
☝️ The best Matcha Tea (in my opinion) available in the market right now is from Matcha Green Tea by Kiss Me Organics on Amazon.com and Supreme Matcha Green Tea by Pukka Herbs on PureFormulas.com
Seeds and nuts
Seeds and nuts are another example of foods that are incredibly beneficial. Commonly consumed as a convenient snack, or added to other dishes for extra flavour and texture, seeds and nuts are packed full of muscle-building protein. Furthermore, most seeds and nuts are also packed full of healthy fats such as omega-3 fatty acids, which help to reduce harmful cholesterol, strengthen the heart, and boost brain power. You’ll also find that they’re rich in minerals and dietary fiber, making them great for the digestive system.
Leafy greens such as cabbage, kale, spinach, and broccoli are amongst the healthiest foods in existence. Leafy greens are loaded full of vitamin C, which boosts the immune system and can therefore help you to fight off illness and disease. They’re also rich in other vitamins, including metabolism-boosting B vitamins, and vitamin K, which plays an important role in countless other physiological processes within the body. Then there’s the minerals. Leafy greens are packed full of essential minerals, including zinc, iron, potassium, magnesium, and calcium. These minerals do everything from regulating your hormones to strengthening your bones, preventing muscle cramps, and assisting with oxygen transportation. As an added bonus, green leafy veggies taste great too. In terms of foods to eat to live longer, leafy greens are certainly up there with the best.
Beans are a member of the legume family. Beans such as kidney beans, butter beans, green beans, and broad beans contain heaps of dietary fiber. Fiber in the body, helps to assist with digestion, it reduces dangerous LDL cholesterol, it promotes satiety, and it can even reduce your risk of digestive-related cancers. Beans also contain minerals such as magnesium, zinc, and iron. These minerals help to reduce stress, boost immunity, and increase oxygen transportation and red blood cell counts respectively. Beans are also a great source of plant-based protein, making them great for vegetarians and vegans looking to get enough protein in their diets.
Onions are one of the most versatile foods in the world. When you stop and think about it, onion is often used as the base for countless savoury dishes. As tasty as onion is, today we’re focussing on what it is about onion that makes it so healthy. Onions are very nutrient dense, whilst being low in calories and fat free, making them great for weight management. They contain vitamin C which strengthens the immune system and helps you to fight off illness and disease. They’re also rich in B vitamins, which help to boost the metabolism. Onions contain quercetin which is an antioxidant celebrated for its anti-inflammatory properties. This flavonoid helps to reduce blood pressure making it a very powerful weapon in the fight against hypertension. The antioxidants in onions also help to eradicate free radicals and toxins which could damage and destroy your cells, leading to cancer and other chronic conditions.
Mushrooms often don’t get the recognition that they deserve when it comes to being healthy. Most mushrooms are a dull beige colour, and as you know, beige food is generally associated with being heavily processed and very unhealthy. Mushrooms, however, are amongst the healthiest foods on the planet. Mushrooms are a great source of vitamin D, which we need for the uptake of calcium into our bones, and for optimal mental health. Vitamin D assists with the production of neurotransmitters such as serotonin and melatonin, which lift the mood and promote relaxation. They also contain B vitamins which help to boost the metabolism and give you more energy.
Berries such as cherries, strawberries, raspberries, and blackberries are loaded full of antioxidants and are great examples of foods to eat to live longer. These antioxidants help to fight inflammation, they promote cellular health, they strengthen the immune system, and they help to ward off illness and disease. You’ll also find that berries are surprisingly low in fructose sugars, despite their naturally sweet taste. This makes them very useful for regulating your blood glucose levels. As an added bonus, berries are ready to eat so they’re an extremely convenient snack food to enjoy on the go.
Carrots are one of the most popular vegetables in the world. Carrots are instantly recognisable due to their brilliant orange colour. This is mainly due to their natural beta-carotene content. Beta-carotene is a precursor for vitamin A, which is incredibly good for your eyes. People say that carrots help you to see better in the dark, which is because of their naturally high beta-carotene content. Carrots are also high in fiber, vitamin C, and vitamin K. Vitamin K plays an important role in the clotting of blood, and in wound healing, making carrots a great food to consume if you have suffered a cut or other similar wound.
Buckwheat is not actually a member of the wheat family. It isn’t actually a grain at all. Buckwheat is instead a seed commonly cultivated in Asia and used in a variety of different dishes. Buckwheat contains a nutrient known as rutin which is a phytonutrient with antioxidant properties. This nutrient helps to stabilize your blood sugar levels and it provides many cardiovascular benefits, including the reduction of artery-clogging LDL cholesterol. Because of its phenolic compounds and its impressive antioxidant profile, buckwheat is a great anti-cancer food as well. It’s also a great source of plant-based protein.
Seaweed such as kelp, is one of the healthiest foods in existence. Seaweed contains iodine, which is essential for wound healing and fighting infection. It also contains tyrosine. Both of these nutrients work in synergy together to improve thyroid function. Seaweed is also a nutritional powerhouse as it is packed full of important minerals and vitamins which are essential for optimal health and well-being.
Red chilli peppers
Red chilli peppers are surprisingly rich in antioxidants, making them great for the cells. Chillies get their heat from a compound known as capsaicin, and it is capsaicin which is beneficial for a lot of reasons. Capsaicin has been found to help ease inflammation and it can help to ease pain and discomfort thanks to its natural pain-killing properties. Red chillies help to reduce blood triglyceride levels whilst boosting the human body’s natural ability to digest a compound known as fibrin. Fibrin is integral for the formation of blood clots. Finally, you’ll also fight off illness, disease, and infection with plenty of red chilli in your diet as the food is loaded full of nutrients that the immune system thrives upon.
Cruciferous vegetables such as cauliflower, broccoli, Bok Choy, cabbage, brussels sprouts, and many more, are not only delicious, they’re also very good for you. They’re crammed full of nutrients, including glucosinolates, which have powerful anti-cancer properties. These compounds help to protect your cells from DNA damage, whilst providing anti-viral and anti-bacterial benefits. Cruciferous veggies are also rich in minerals such as potassium and calcium, and vitamins including vitamin C, and vitamin K.
Pomegranate isn’t just a fruit with delicious and pretty-looking seeds, it’s also one of the healthiest foods in existence. Pomegranate is a potent source of antioxidants which help to remove free radicals from the body and protect your cells from oxidative stress and damage. The antioxidants not only help to protect you against various forms of cancer, they also improve cognitive health and function and can protect you against degenerative brain conditions such as Alzheimer’s Disease later on in life.
Garlic may taste fantastic when combined with butter, but it does so much more than simply taste great. Garlic is loaded full of healthy compounds with anti-bacterial, anti-viral, and anti-inflammatory properties. More and more studies are finding that garlic is actually one of the healthiest foods in existence. Garlic is considered by many to be a very potent anti-cancer food. This is because garlic contains a compound known as diallyl sulphide. Diallyl sulphide helps to break carcinogens down in the body which could cause cancer if not adequately dealt with. People that consume garlic regularly are 50% less likely to suffer from stomach cancer than people that don’t eat much garlic.
Tomatoes get their brilliant red colour from a powerful antioxidant known as lycopene. Lycopene is a potent anti-inflammatory. In the body, inflammation can age your body and your cells, putting at risk for all kinds of health issues and chronic ailments including heart disease, cancer, Alzheimer’s, arthritis, and more. As lycopene is such a powerful anti-inflammatory, your risk of suffering from chronic illness is substantially reduced when you consume tomatoes regularly. They also provide cardiovascular benefits as they reduce your LDL cholesterol levels.
Avocados are very fashionable foods at the moment. Not only do they look great on Instagram, avocados are also great for keeping you alive, fit, and healthy as well. Avocados provide cardiovascular health benefits thanks to their monounsaturated healthy fat contents, so you’re less likely to suffer from heart disease, stroke, or a heart attack if you consume avocado regularly. The good fats also help to reduce LDL cholesterol, and they boost healthy HDL cholesterol. Avocado is also a fantastic source of potassium, and gram for gram, avocado contains more potassium than a banana.
Olive oil was widely considered the king of the healthy oils, until coconut oil came along. Whether you’re team olive, or team coconut, one thing we can all agree on is the fact that olive oil is incredibly good for us. Olive oil is loaded full of monounsaturated fats, including oleic acid which is a powerful anti-inflammatory. The healthy fats found in olive oil are also great for the joints, cardiovascular system, brain, metabolism, and much more.
Sardines are an oily fish which we have been consuming for many centuries now. Sardines are rich in omega 3 fatty acids that help to prevent heart disease and reduce blood pressure. They’re also a great source of vitamin B-12 for energy, and vitamin D for the brain and the bones. They’re also rich in calcium, making them ideal for avoiding osteoporosis and brittle bone disease later on in life.
Lemon juice will provide many different health benefits to its consumers. Lemons are rich in antioxidants and vitamin C, making them great for people looking to strengthen and boost their immune systems. Lemon juice is also rich in fiber, which helps to reduce harmful cholesterol and can therefore help reduce your risk of heart disease or a heart attack. Because it contains citric acid, lemon juice is also great for the prevention of kidney stones, which is very painful and can severely affect your quality of life.
Tahini is a delicious paste made from toasted and ground sesame seeds. It is light in texture and has a distinctly rich and nutty taste. Not only does tahini taste great, it’s also a very nutritious food. Tahini is crammed full of minerals, including manganese, magnesium, zinc, iron, and phosphorus. These all play essential roles in countless physiological processes within our bodies. It is also rich in antioxidants and will greatly reduce your risk of diseases such as type-2 diabetes as it helps regulate blood glucose levels.
Olive oil is extracted from olives. Therefore, it would make sense that olives are indeed just as healthy as the oil they produce. Olives are naturally high in vitamin E, making them great for the skin. Vitamin E helps to promote healthy skin cells and prevents cellular damage. 74% of the fats found in olives are oleic acid, which is a monounsaturated fatty acid responsible for countless health benefits, including a reduced risk of cancer and heart disease. Black olives also contain iron, which is responsible for the production of haemoglobin and red blood cells. Black olives are therefore great for the circulatory system.
Hemp seeds are derived from the same species of plant as marijuana, but they are from a different variety, so they don’t provide anywhere near enough THC for them to be mind-altering. What they do provide however, is plenty of nutrients including alpha linoleic acid which is great for the heart. Hemp seeds, and hemp powder which is made from the ground seeds, can therefore reduce your risk of heart-related illness quite considerably. Hemp seeds are high in protein, and they contain arginine, which is an amino acid needed to produce Nitric Oxide. Nitric Oxide dilates the blood vessels and can therefore help boost circulation and reduce your risk of hypertension (high blood pressure).
Saigon cinnamon is sometimes known as Vietnamese cinnamon. It is slightly different to cassia cinnamon and Ceylon cinnamon, and many consider it to be healthier. Saigon cinnamon helps to cause your cells to become more sensitive to insulin, making it great for controlling blood sugar levels and preventing conditions such as diabetes. it also contains antioxidants which help to fight inflammation and keep your cells healthy and functional. The primary compound responsible for this is known as ‘cinnamaldehyde’. It is also a great anti-bacterial ingredient that also happens to taste great.
Himalayan salt is a form of salt which is naturally pink in colour. It is considered to be much healthier than regular salt as it is loaded full of minerals. Native to the Himalayas in Pakistan, Himalayan salt contains minerals such as potassium, which helps to buffer lactic acid production and keep the heart fit and healthy. It also contains sodium, iron, and magnesium, which help to balance fluids in the body, improve circulation, and promote good mental health respectively. Himalayan salt can help to promote a good night’s sleep, balance your PH, regulate your blood sugar levels, balance your fluids, and much more.
Kefir is a form of fermented drink which is all the rage in the health and fitness community. It is a great source of probiotics, making it ideal for promoting a healthy balance of good bacteria in the gut. It is a powerful anti-bacterial ingredient which will help you to fight off illness and infection. Kefir is also loaded full of vitamin K2 and calcium, which both help to strengthen the bones. Finally, the probiotics Kefir contains are thought to help prevent the formation of tumours in the body, making it a great anti-cancer ingredient.
Honey is the only food in the world that never spoils and never turns rancid, even when exposed to oxygen. Raw honey not only tastes sweet and delicious, it’s also very healthy. Raw honey is rich in antioxidants which protect your cells, it possesses many anti-fungal and anti-bacterial properties, it promotes optimal digestion as it functions as a probiotic, and it’s surprisingly low in natural sugars.
Recently, coconut oil has emerged as being the most popular healthy cooking oil, and for good reason. Coconut oil is rich in medium chain triglycerides, or MCTs for short. These fats take less time to be broken down and absorbed, so they’re used as an instant source of energy. Coconut oil also boosts good cholesterol, it’s great for the heart, it controls blood sugar levels, and it provides cognitive health benefits for the brain. Oh, and it also tastes delicious as well.
Apple cider vinegar
Apple cider vinegar, or ACV for short, has been used for medicinal properties for hundreds of years. ACV is a great source of acetic acid which helps to kill off harmful bacteria in the body. ACV also helps to increase insulin sensitivity, making it great for reducing blood sugar levels. It even helps to reduce blood triglycerides in the body, making it very good for the heart.
Turmeric is not only a popular root spice, it’s also a very powerful anti-inflammatory. Its primary ingredient is a compound known as curcumin which is a potent anti-inflammatory. Curcumin works by blocking the NF-kB molecule which is responsible for inflammation. This molecule travels to the nuclei of your cells and switches on genes responsible for inflammation. By blocking this molecule, curcumin is able to prevent inflammation at the cause. Turmeric is also able to increase the antioxidant capacity within your body, helping you to naturally produce more.
Maca root is derived from a plant which grows naturally in the Andes. It is a member of the cruciferous family. It is commonly found in the sexual health section of supplement stores as it is believed to increase libido in both men and women. Maca helps to boost circulation, making it a great treatment for erectile dysfunction in men. It can also naturally increase your energy levels as it boosts oxygen transportation.
Ginkgo biloba is a natural herbal ingredient native to China. it contains an impressive amount of terpenoids and flavonoids, which serve as potent antioxidants. Ginkgo is also able to significantly reduce inflammation, making it great for pain management and for the prevention of chronic health issues. It is also able to increase Nitric Oxide production by 12%, which then dilates the blood vessels and speeds up rates of circulation.
Ginger is not just a delicious culinary ingredient, it also happens to be one of the healthiest foods in existence. Ginger is enriched with beneficial compounds, including gingerol. Gingerol is a substance which is renowned for its medicinal properties. Gingerol functions as a potent anti-inflammatory with many antioxidant properties. Ginger is also great for treating and preventing nausea, and for reducing blood sugar levels.
Although Spinach falls into the Leafy Greens category, it deserves a place in this list on its own. Spinach is a green leafy vegetable with a brilliant vibrant green color. It is classed as a superfood because of its hugely impressive nutritional profile. Spinach contains vitamins C, K, E, and B as well as heaps of minerals including iron and calcium. In fact, for bone health, spinach, gram for gram, contains more calcium than milk. You’ll find a compound in spinach known as lutein, which helps to prevent macular degeneration of the eyes.
If you’re looking for sweet and delicious foods to eat to live longer, figs are ideal. Figs are a type of fruit that have been consumed by humans for thousands of years. They’re rich in soluble fiber which is great for promoting satiety and keeping you feeling full for longer. They’re also very nutritionally dense, as they contain several vitamins and minerals needed by the body in order for it to function at its best. Figs can also help to increase insulin sensitivity and improve digestive health thanks to their naturally high levels of dietary fiber.
Wheatgrass is perhaps the most fashionable health ingredient on our list today. Commonly found in supplement stores and juice bars, wheatgrass is derived from the sprouting leaves of wheat plants. It is naturally high in vitamins and antioxidants, as well as amino acids. Amino acids are the building blocks of protein molecules. Wheat grass contains 17 amino acids – 8 of which are essential. Wheatgrass is also able to reduce bad cholesterol levels, making it great for the heart, cardiovascular system, and circulatory system.
Spirulina is a form of blue-green algae which is a nutritional juggernaut. Loaded full of vitamins and minerals, in particular you’ll find plenty of metabolism-boosting B vitamins in spirulina. Like the other foods on this list, it too provides impressive anti-inflammatory and antioxidant properties which can protect the cells from oxidative stress and damage.
Finally, we have sweet potatoes. Sweet potatoes are a starchy root vegetable that can be used in sweet and savoury cooking. They are highly nutritious as they’re loaded full of vitamins, antioxidants, and minerals. They’re also a great source of soluble fiber which means that they’re great for digestive health and function. You’ll also find anthocyanins in sweet potatoes, which are a group of antioxidants that have been found to slow the growth of some forms of cancer cell in the body. Like carrots, they get their orange colour from beta-carotene, which helps to promote healthy vision.
So, there you have it. Just a few of the many, many different foods to eat to live longer if we want to live a long, healthy, and happy life. When it comes to your diet, the healthier the produce you consume, the healthier and happier you’ll be as a result.