17 Foods That Can Help You Live Longer
The world's oldest person, 116-year old Susannah Mushatt Jones, enjoys a hearty meal of bacon, eggs and grits most mornings. The breakfast sounds delicious, but unless Jones has upended decades of nutritional science, it is unlikely the secret to her long and healthy life.
Eggs and grits aside, there are foods that, if eaten routinely enough, may help extend a person's life. Science has found that antioxidants, for one, can combat age-related illnesses like heart disease and some cancers. Nature has supplied us with a galaxy's worth of these molecules in the form of delicious, whole foods foods like berries, garlic and many others. Check out the list below to discover what foods researchers have associated with living long and prospering
- Dark ChocolateLet's start with some great news, shall we? Dark chocolate is packed with flavonoids and antioxidants, both of which can reduce inflammation and help prevent blood clots.Research shows that inflammation is associated with aging and age-related diseases, so anti-inflammatory foods may be a key to a longer life.
- BroccoliCruciferous vegetables such as broccoli contain cancer-preventing chemicals like sulforaphane. In one study, broccoli-eaters were found to live longer than those who didn't include the veggie in their diets.
- NutsA recent study found that eating just a handful of nuts every day could help extend a person's lifetime. Specifically, nut-munchers were found to be a a lower risk for dying from life-threatening disease like diabetes and cancer.
- BeetsThese beauties are rich in a compound called betaine, which is are also linked with anti-inflammatory powers.
- TomatoesThis juicy fruit has long been associated with health. Americans eat a lot of tomatoes and tomato products, and that's a good thing: They've been shown to lower the risk of some cancers, cardiovascular disease and osteoporosis. Tomatoes are a good source of vitamin C and boast credible amounts of an antioxidant called Lycopene.
- BerriesStrawberries, blueberries and the like provide sweet bursts of flavor and a powerful amount of antioxidants, which help protect against aging. Specifically, berries contain an antioxidant called anthocyanin that supports brain function and muscle retention.
- Olive OilThe Mediterranean diet, in which olive oil is the star, has been highlighted as one of the world's healthiest ways of eating. This oil's healthy fats have been found to help combat age-related cognitive decline.
- SalmonEaten however you like it, whether that's in sushi or on a bagel, this fish is rich in omega 3 fatty acids. They've have been shown to protect against cognitive decline and reduce inflammation.
- CranberriesWhile you may only eat cranberries around Thanksgiving, you should consider giving the tart bulbs attention all year round. The berries contain antioxidants known to support a healthy long life, but even more, in one study, an oregano-cranberry mixture was found to extend the lives of fruit flies. Researchers said they were confident that the botanical mix would have similar effects on humans, helping ward off age-related diseases.
- Spicy FoodIf you like it hot, you might be able to enjoy the spice of life for quite some time. A recently published study from China found that those who eat spicy foods, like peppers, are less likely to die early. The researchers also found that spicy food eaters were at a lower risk of death from cancer and heart disease.
- Green TeaYou don't have to swap your coffee for tea, but do consider adding a cup of the green stuff into your daily beverage rotation. Both green and black teas contain catechins, which can help protect your heart.One Japanese study found that heavy green tea drinkers, or those who drink at least a pint a day, tend to live longer because they face lower risk of heart disease and stroke.
- GarlicGarlic makes just about any savory meal taste better, and you might as well add it in: eating it has life-extending potential. Garlic is packed with antioxidants and is thought to help regulate blood pressure.
- SpinachPopeye knows what's good. A recent study found that eating a daily serving of spinach (or any leafy green, really) could help to hamper age-associated cognitive decline. Researchers attribute the benefits to the veggie's high vitamin K content.
- AvocadoGo ahead, keep making that avocado toast. The superfruit has been shown to help decrease stress and may potentially combat some cancers.
- ApplesApples are another great source of antioxidants. To really milk an apple for all it's worth, be sure to eat the skin, where many of its nutrients can be found. The fruit also contains fiber,which serves a healthy digestive system and can help prevent heart disease.
- AsparagusThese green stalks are rich in glutathione, "the mother of all antioxidants." It can lower risk for heart disease, dementia and cancer. Asparagus is also a source of folate, which can support cognitive function and keep older brains healthier.
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