Life is short, but there are scientifically proven ways to prolong it. One thing you can do to extend your lifespan is choose the right foods and adopt eating habits that complement a healthy lifestyle. After all, you know what they say: “You are what you eat”. Though not everyone wants to live to be a centenarian, it always helps to be conscious of what you put into your body. Here are 10 essential foods to incorporate into your daily meals to help you break 100 years old:
Olive Oil
Olive oil is an age-old remedy that has been found in many centenarian diets. On top of adding a luxurious flair to your meals, this "liquid gold" from the Mediterranean is an essential inclusion for those who wish to live longer. Rich in monounsaturated fats and antioxidants, olive oil protects the heart, supporting cardiovascular health.
It also has a wealth of anti-inflammatory properties that help keep your general health in check. So, the next time a recipe calls for oil, see if you can substitute olive oil into the mix—your heart and your mind will thank you for it.
Leafy Greens
They say that leafy greens are the "messengers of life". Rich in vitamins and fiber, spinach, kale, and Swiss chard can work synergistically to strengthen the immune system and protect you from various common illnesses, including viral colds and flu.
They also protect the body against the effects of aging, including age-related ailments that tend to progress unnoticed. Rich in vitamins and minerals, leafy greens are the perfect option to ensure that you get your full serving of essential nutrients per day.
Mixed Berries
Berries have been part of human diets for thousands of years, and for good reason.
Blueberries, strawberries, and raspberries are all stellar sources of antioxidants, which fight oxidative stress and may even slow down the effects of aging. An advantage of incorporating berries into your diet is that they can be easily blended, and their natural sugar content makes them a great substitute for sweets (which is perfect if you have a sweet tooth).
Nuts and Seeds
It turns out squirrels and chipmunks have been on to something all along. Nuts and seeds are small but powerful packets of energy that can keep your body running smoothly throughout the day. Packed with vital nutrients, almonds, walnuts, chia seeds, and flaxseeds have long been used for health purposes.
They provide the body with a mix of minerals, fiber, and omega-3 fatty acids, which support your major organ systems and keep them operating efficiently. Nuts and seeds are also convenient in that you can add them to salads, puree them into smoothies, or even just eat them alone as a snack.
Fatty Fish
Fatty fish are great for slowing down the aging process. Omega-3 fatty acid-rich fish like salmon and mackerel provide a variety of healthful benefits that last for years. These seafoods are not only delicious, but they are also crucial to cardiovascular health and cognitive function. More importantly, In comparison to red meats, fatty fish are a lot less harsh on the body.
Not only do the omega-3 fatty acids help improve blood circulation, but they also impart anti-inflammatory effects, making them easier for your digestive system to break down.
Turmeric
Another anti-inflammatory on our list is turmeric. This golden spice fights against the ravages of aging via its main ingredient, curcumin, which has strong antioxidant qualities.
In addition to these health benefits, turmeric also helps preserve the shelf life of foods, as well as imparts a warm color that makes certain dishes even more appetizing to eat. For good health, make sure to keep some turmeric on your spice rack.
Whole Grains
Dieticians say that whole grains are the cornerstones of a healthy, well-balanced diet.
Abundant in fiber and complex carbs, quinoa, brown rice, and oats establish a strong basis for long-term wellness. These nourishing grains supply the body with sustained energy and multiple essential nutrients. Taking up healthy grains also helps to improve metabolic balance and heart function. Add whole grains to your plate and you may just be able to add a couple more years to your lifespan.
Green Tea
Green tea is a well-known remedy for many common health issues. Packed with antioxidants and catechins, this ancient beverage not only boosts tranquility but also serves as a guardian of overall health. Green tea's cellular support and anti-inflammatory qualities help to reduce stress levels and resist bodily damage.
Drinking one cup every evening is also a good way to promote efficient digestion and sleep. For maximum benefits, try not to add any milk or sugar to your green tea as such ingredients would be counterproductive.
Yogurt
Yogurt is a probiotic powerhouse that can play a significant role in extending one's life.
Rich in beneficial microbes, this dairy snack boosts gut health, which is necessary for overall health. Yogurt goes beyond its creamy appeal, serving as a moderator of gastrointestinal balance and immune system function, which could contribute to a longer life. With the right probiotic cultures, you can establish a healthy gut microbiota to ward off many common ailments.
Even more, some yogurts are high in protein content, which makes them perfect for those who seek to build muscle.
Colorful Vegetables
Colorful veggies are a staple in a centenarian's diet. Many individuals who are lucky enough to live to 100 live in rural areas where colorful veggies are abundant.
This "rainbow" of ingredients, which includes bell peppers and carrots, is packed with minerals, vitamins, and antioxidants. In a way, every color represents a different aspect of health, but they all generally impart the same benefits, including fighting free radical damage, bolstering immunity, and building cellular toughness.
