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Longevity Diet: Top 6 Fruits & Vegetables Proven to Help You Live Longer

What do you think about a longevity diet?

If you want to be healthy, numerous studies show you should aim to eat 5 servings of vegetables and fruits, which means about 400 grams. A longevity diet can significantly reduce the risk of developing heart disease, stroke, type 2 diabetes, and some types of cancer, and we are here to tell you more about the best fruits and veggies that can help you live longer.

It is true that some factors are beyond our control, but diet is not one of them, which means we can focus on what we eat and drink and try to make better choices for our bodies. There are many foods that can be the cornerstone of a longevity diet, and if you can make some improvements, why wouldn’t you?

Read on and find out more about the best fruits and vegetables that have the anti-aging nutrients we are looking for!

longevity diet
Photo by Brent Hofacker from Shutterstock

1. Broccoli

First of all, if you want to start a longevity diet, you can’t miss broccoli. This vegetable is packed with nutrients and is rich in essential vitamins and minerals such as vitamin K, vitamin C, fiber, and potassium. As you would expect, all of these nutrients have a role in maintaining various bodily functions, and all of this helps with longevity and overall health.

Besides this, broccoli is a true sulfophane powerhouse. This compound is naturally found in this vegetable, and it is released when you chop or chew it and the glucosinolates are broken down. What is important about sulforaphane is its properties.

This compound is an antioxidant and also has strong anti-inflammatory capabilities. It helps your body fight free radicals, making it one of the best foods for a longevity diet, as these free radicals are damaging the cells and leading to chronic disease and aging.

Your gut also benefits if you eat broccoli, as this is a vegetable that is full of fiber, which supports your gut microbiome and helps you develop a stronger immune system.

And last but not least, this vegetable is widely available and affordable, so we can easily say it is a good choice for most people. Other than that, it is versatile, and you can enjoy it in many different ways. From steamed broccoli to roasted or stir-fry, you can cook it in many ways, and it will be perfect.

2. Mushrooms

When you are interested in a longevity diet, you should know that one of the best choices is mushrooms. We know that there are a lot of people who dislike funghi, but if you are a fan of them, we have good news: they are incredibly healthy!

In the same way as broccoli, mushrooms are packed with a significant quantity of antioxidants. The main ones are ergothioneine, which is rarely found in other foods, and glutathione. Both of them protect cells from aging and damage. We also find selenium. This is a mineral, but it is known to work with antioxidants and enhance their effects.

The big thing about mushrooms, and what makes them a staple of any longevity diet, is their potential benefits for cognitive health. There are a bunch of studies that support this claim and say mushrooms can protect brain cells from age-related cognitive decline and maybe even reduce the risk of dementia and Alzheimer’s disease.

The main compounds that support this are erinacines and hericenones, and they are known to stimulate nerve growth factor (NGF) production.

With mushrooms, you can never get bored because there are so many varieties available on the market and so many recipes for you to try. Shiitake, reishi, and maitake are all amazing choices when you want to have a healthy gut and a strong immune system. All of this is possible thanks to beta-glucans. These are some complex sugars that are known to stimulate your immune system.

3. Mango

These tropical fruits are loved by many for their sweet, distinctive taste, but did you know they are a must in any longevity diet?

The vitamin that is most present in mangoes is vitamin C. This is a powerful antioxidant and also boosts the immune system, making you stronger in the form of common diseases such as the flu or the common cold. Mangoes are also rich in vitamin A, which helps you have better vision and stimulates cell growth.

In addition to vitamin C, mangoes also have beta- and alpha-carotene, both of which are some of the antioxidants that lower the likelihood of developing cancer and diabetes.

Since we mentioned diabetes, we should also tell you about how the rich fiber content of mangoes can regulate your blood sugar levels. There might also be other compounds that can help with this, but there is not yet enough evidence for this.

4. Red cabbage

Red cabbage belongs to the cruciferous vegetable family, and what makes these vegetables different from others is the fact that they are rich in some compounds known as glucosinolates.

Broccoli is also part of this family, and we already mentioned sulforaphane, the compound that appears once the glucosinolates are broken down. According to some studies, sulforaphane has some amazing potential cancer-fighting properties, but more research is still needed to confirm this.

Red cabbage is also a fantastic source of various vitamins and minerals, such as vitamin C, vitamin K, and potassium. They all help you have better health, and this makes red cabbage one of the foods you should include in your longevity diet.

5. Avocado

This fruit has become one of the most popular superfoods in the last few years, and for good reason. This green fruit is a promoter of healthy living, and this makes it an item you should definitely include in your longevity diet.

But how can avocados make you live longer? To answer this, we need to mention that this is the fruit that helps your body maintain heart health the most. When you want a healthy heart, you eat avocados because they are rich in monounsaturated fats.

These are the “good fats” and are the heroes that help you fight the “bad cholesterol,” also known as LDL cholesterol. When your HDL “good” cholesterol levels increase and this shift takes place, this is one of the main factors that promote a healthy heart.

But this fruit is not only keeping your heart healthy; it is also contributing to a better gut microbiome with its prebiotic fiber content, which helps good bacteria multiply and, in the end, makes your immune system stronger.

longevity diet
Photo by Iakovleva Daria from Shutterstock

6. Spinach

We know this leafy green as the secret that made Popeye, the sailor, the strong man he is. But besides this funny cartoon association, spinach is, for real, a promoter of a healthy life and should be included in any longevity diet.

First of all, we want to start with the micronutrient arsenal. Spinach is loaded with minerals and vitamins, and all of them can help your body have a smoother ride for many years to come. For example, folate is one of the main compounds that support cell growth and DNA repair, and this makes it one of the substances that can reduce the risk of certain cancers that might appear with age.

Spinach also contains lots of vitamin K, which is known to help you have strong bones and reduce blood clotting. So, it will prevent fractures and strokes that can occur once you get older.

If you want to start cooking healthier, a good strategy would be to eliminate frying oil. For this, you might need an air fryer, which you can easily purchase from Amazon for a fairly good price: Ninja AF101 Air Fryer that Crisps, Roasts, Reheats, & Dehydrates, for Quick, Easy Meals

You should also read: 8 Surprisingly Unhealthy Foods You Can Enjoy Without Feeling Guilty

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