In this book excerpt, we feature the first 15 foods from Grace O’s chapter on “50 Foods to Help You Live Longer.” Make sure to purchase a copy of the book to discover the full curated collection of unique and delicious recipes!
15 Foods to Help You Live Longer
Want to live a longer, healthier life? Of course! People in every culture seek the fountain of youth, but few know that they don’t have to look very far: it very well may be found in our own kitchens! Healthy eating plays a role in living longer and keeping your cells healthy as you age. Healthy aging relies on foods that support our bodies, including brain and heart. These foods often contain antioxidants and anti-inflammatory properties, supporting optimal health down to the level of our cells.
NOTE: We recommend buying organic, non-GMO food whenever possible. You can always refer to the Environmental Working Group’s (EGW’s) Dirty Dozen and Clean Fifteen lists to see which produce is safe and those to avoid if not organic.
1.) Almonds
In a huge study, nut consumption was linked to lower mortality among both women and men. The best news is that the more often a person ate nuts, the better their protection; those who ate nuts seven days per week fared better than those with fewer days. Almonds contain protein, healthy fats, and powerful antioxidants that help protect the body at a cellular level. Grab a small handful each day and use caution with portion size because almonds, like all nuts, are dense in calories.
2.) Apples
Don’t be fooled by the simplicity of apples; they are antiaging powerhouses. As one of the most popular fruits, apples contain the powerful antioxidant vitamin C, which some studies show is low in people suffering with Alzheimer’s disease. A medium-sized apple with skin also contains 4.4 grams of fiber, which helps improve and maintain cardiovascular health by decreasing your total cholesterol and LDL/bad cholesterol levels. Include an apple as a snack for a burst of the potent anticancer antioxidant quercetin.
3.) Anchovies
Some people love anchovies more than others, but they may be worth your consideration if you’re interested in healthy aging. A large study of over 600 people found that those with coronary artery disease with higher levels of the healthy omega-3 EPA and DHA experienced significantly less telomere shortening—a shortening of the ends of our chromosomes—than those with lower levels. Telomeres, which act as our cells’ aging clock, are measured links to the aging process. Anchovies are rich in both minerals and healthy omega-3 fats, so enjoy them as a snack on whole grain crackers or in a salad for healthy aging.
4.) Avocado
This healthy fat–packed fruit is full of unsaturated fatty acids combined with antioxidants, like vitamins E and C, potassium, and B-vitamins, like vitamins B5, folic acid, and B6. Avocados support heart health, with research showing a reduced risk of heart disease, lower LDL/bad cholesterol levels, and a decrease in stress to the vascular system of the body. Include avocados in your diet—in salads or dips, on sandwiches, or all by itself—your whole life through.
5.) Basil
This common herb has some important anti-aging benefits. Studies show that basil contains antioxidants that protect the skin from UV ray damage. Research specifically on anti-aging effects in the skin and the use of fresh basil extract has shown positive outcomes. Antioxidants abound, including antioxidant phenolic compounds and flavonoids, so toss basil in your next salad, put it on a sandwich, or even blend it into a smoothie for a fresh, healthy boost.
6.) Beets
Beets contain some critical compounds necessary for longevity and unique antioxidant phytonutrients called betalains, which have anticancer and anti-inflammatory effects. They are also a source of choline, which studies suggest may increase blood flow to the brain, boosting performance. Bonus: beet greens are rich in the B-vitamin riboflavin as well as a collection of minerals, so use both the tops and bottoms of this root vegetable to get all the healthy aging benefits you can.
7.) Black Beans
All beans contain a high level of folate, which is good for the brain, cognition, and memory, especially as we age. Black beans provide unique antioxidants such as anthocyanins, including petunidin, delphinidin, and malvidin, which may decrease inflammation. Full of heart-healthy potassium, magnesium, iron, zinc, and protein, black beans can help lower blood pressure. Serve them with tacos, on salads, in soups, or even in brownies!
8.) Blueberries
Blueberries are absolutely packed with important anti-aging nutrients like vitamin C and folate. Animal studies found that the antioxidants in blueberries specifically increased lifespan and slowed the aging process. Though more studies on human subjects are needed, including these sweet berries in your diet may be an important factor to aging healthfully, especially for the skin and brain.
9.) Bran
Whole grains, including fiber-rich bran, are known as health foods especially because of their vitamin, mineral, and fiber content. An analysis of a collection of studies found that whole grain intake is associated with a reduced risk of coronary heart, cardiovascular, respiratory, and infectious diseases as well as diabetes and mortality from all causes. Add wheat bran to muffins and rolls or sprinkle it on cereal to increase your intake and gain the benefit of this very healthy food.
10.) Broccoli
Broccoli, a cruciferous (relating to plants of the cabbage family) veggie, contains many critical nutrients for healthy aging. Eating cruciferous vegetables is associated with health benefits against cancer, diabetes, asthma, and Alzheimer’s disease. In fact, studies have shown that people who eat plenty of broccoli perform better on memory tests. Broccoli also contains liver-detoxifying compounds called glucosinolates that contribute to liver health, which is critical to the body being able to rid toxins. “Eat your broccoli!” is sage advice.
11.) Brussels Sprouts
In the same cruciferous veggie family as broccoli, these tiny cabbages contain the special health-promoting compounds glucosinolates and isothiocyanates, both of which have been objects of research, particularly for their anticancer properties. Brussels sprouts also contain unique anti-inflammatory and free-radical scavenging metabolites supportive of detoxification, which support aging with grace. Chop them in half and roast them in the oven or shred them and add them to a salad.
12.) Carrots
Both carrots and carrot juice support brain health and memory as you age. Carrots are rich in antioxidants like beta-carotene and vitamin A as well as brain-boosting vitamin C and stress-calming B vitamins. They also help keep the immune system running smoothly, which is critical to avoiding illnesses that could threaten overall health and longevity. In studies, dark orange/yellow vegetables have emerged as among the most protective against cardiovascular disease.
Original Article Courtesy of Epoch Health
