For the study, researchers ranked more than 5,800 foods based on their impact on human health and the environment. They found beef and processed meats to be especially harmful (looking at you, hot dogs). In fact, substituting 10% of your calories from beef and processed meats with fruits, vegetables, nuts, legumes, and some seafood could add 48 minutes each day to your life. If you’re feeling discouraged by this hot dog news, worry not: There are quite a few foods that can actually add minutes to your life, so read on and get ready to stock up.
Foods that help you live longer
Blueberries
Whether you want to add these to your oatmeal or smoothie, blueberries are one of the most nutritious fruits. “Blueberries are a good source of fiber and contain many phytochemical compounds that are rich in antioxidants. They have been shown to reduce oxidative stress in cells which speeds up the aging process,” Jeanette Kimszal, RDN, NLC, explains.
Chia seeds
Inflammation is a contributing factor to many chronic health conditions. That’s why it’s important to incorporate anti-inflammatoryfoods in your diet, and chia seeds are at the top of the list. Also, “they are rich in omega 3 fats which improve heart health,” says Kimszal. “They have been shown to lower blood pressure, blood sugar, and promote antimicrobial and immune-stimulating effects.
Kale
This is a great food for longevity. It contains fiber and minerals like potassium, iron, and calcium. “All of these are a recipe for good health,” Kimszal states. “Kale has a good source of fiber which can help with digestion. It also contains the vitamins E and C which double as antioxidants. This food has been found to lower inflammation and possibly prevent diseases such as diabetes, heart disease, and cancer.”
Celery
Coming from the same family as carrots and parsnips, celery offers a host of good nutrition that can add time to your life. “This food has a phytochemical compound known as apigenin. This substance was used as an anti-inflammatory agent in traditional Chinese medicine. It is known to have antibacterial and antiviral effects. Celery also provides a good source of water which has been associated with longevity,” Kimszal explains.
Walnuts
Walnuts are another food found to increase longevity. A study found that life expectancy increased by about one year on average among people who consumed more than five servings of walnuts a week. “Walnuts contain a lot of great nutrients,” says Kimszal. “They provide a dose of fat, fiber, and protein making this a filling snack. Walnuts also have some antioxidant properties as well as the essential omega 3 fatty acids present in this nut. Omega 3 fats are often lacking in people’s diets. These fats are needed to help lower inflammation.”
Dark chocolate
Yes, you have permission to indulge your sweet tooth. Dark chocolate (70%+ cacao) is incredibly rich in antioxidants and flavanols. “Antioxidants and flavonols have been shown to not only improve mood but also reduce the impact of oxidative stress on brain cells, which preserves their function and reduces the risk of cognitive decline and neurodegenerative disease over the lifespan,” says Dr. Uma Naidoo, MD, a Harvard-trained nutritional psychiatrist, professional chef, nutrition specialist, and author of the national bestseller, This is Your Brain on Food. Also, dark chocolate can be a great source of fiber. “Fiber has been shown to reduce neuroinflammation. This combination can preserve brain function with age, leading to longevity and high quality of life with age,” Dr. Naidoo adds.
Fermented foods
This includes foods like sauerkraut, kimchi, miso, plain yogurt, and kefir. The fermentation process means that these foods all contain live cultures of good bacteria. “Good bacteria helps to improve gut health and reduce inflammation in the gut and brain and can reduce the risk of dementia and mood disorders,” Dr. Naidoo explains. “Healthy gut flora have specifically been shown to reduce symptoms of depression. Depression increases the risk for suicide. Lowering depression can therefore lower the potential risk for suicide and thus promote a longer life span.”
Herbs and spices
Herbs and spices are powerful ingredients that improve the brain-boosting potential of cooking. Specifically, the active ingredient in turmeric, curcumin, is a potent anti-inflammatory and antioxidant that not only helps to reduce neuroinflammation and symptoms of depression and anxiety but also in essence protects brain cells from damage and preserves their health with age. “Regular turmeric consumption has been associated with reduced risk of cardiovascular disease, cancer, and neurodegenerative disease, all of which can remove years from life,” says Dr. Naidoo. “As a Nutritional Psychiatrist, I always remind people that the body best absorbs curcumin in conjunction with black pepper, so always add a pinch of black pepper to your turmeric for maximum benefit!”
Omega 3s
Omega 3s can be found in wild-caught fatty fish like salmon, anchovies, and sardines, as well as chia seeds, flax seeds, walnuts, and hemp seeds. “All the areas in the world with the longest living people have two things in common - a high intake of seafood, nuts, and seeds,” Dr. Naidoo states. “Omega 3 fatty acids are essential nutrients noted to reduce inflammation, act as antioxidants and regulate hormone function to prevent brain disease and mood disorders and promote longevity.”
Colorful fruits and vegetables
Don’t stop at blueberries! Many cultures with notably good health and long lifespans also follow diets rich in fruits and vegetables, particularly those of a variety of colors, Dr. Naidoo explains. Research done around Blue Zones confirms that a plant-rich diet is incredibly beneficial, too. “These foods are naturally rich in fiber and contain an array of antioxidants, polyphenols, vitamins, and minerals all of which work to reduce inflammation, promote optimal physical and emotional health and ward off the many chronic diseases, including neurodegenerative diseases, that can reduce quality and duration of life,” says Dr. Naidoo. Next, read about 30 healthy habits people live by, because there’s more to it than diet and exercise.
Sources
Nature Food: “Small Targeted Dietary Changes Can Yield Substantial Gains for Human Health and the Environment”Jeanette Kimszal, RDN, NLCGerontology: “Blueberries and Neuronal Aging”Nutrients: “The Chemical Composition and Nutritional Value of Chia Seeds—Current State of Knowledge”Journal of Chiropractic Medicine: “Dietary Fiber Intake and Type 2 Diabetes Mellitus: An Umbrella Review of Meta-analyses”American Journal of Clinical Nutrition: “Dietary Fiber Intake and Risk of Colorectal Cancer and Incident and Recurrent Adenoma in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial”Nutrition and Healthy Aging: “Hydration Health Literacy in the Elderly”Nutrients: “Association of Walnut Consumption with Total and Cause-Specific Mortality and Life Expectancy in U.S. Adults”Current Pharmaceutical Design: “Brain Protection and Cognitive Function: Cocoa Flavonoids as Nutraceuticals”Dr. Uma Naidoo, Harvard trained nutritional psychiatrist, professional chef, nutrition specialist, and author of the national bestseller, This is Your Brain on FoodPreventative Nutrition and Food Science: “A Review of Fermented Foods with Beneficial Effects on Brain and Cognitive Function”HHS: Does Depression Increase the Risk for Suicide?”British Journal of Pharmacology: “Curcumin, the golden nutraceutical: multitargeting for multiple chronic diseases”Current Clinical Pharmacology: “A Recent Update on the Effects of Omega-3 Fatty Acids in Alzheimer’s Disease”Advances in Nutrition: “Plant-Based Dietary Patterns, Plant Foods, and Age-Related Cognitive Decline”
