They say you are what you eat, so why not be a superfood-driven, age-hacking genius! The food you eat has the power to transform your life. Science has shown that certain foods can boost energy, strengthen your body, and help fight ageing. Discover healthy foods rich in antioxidants, vitamins, minerals and healthy fats that can help you live longer and healthily.
Role of nutrients for longevity
Longevity is not just about genetics; it is also about fueling your body with the right amount of nutrition. A balanced diet of macronutrients and micronutrients plays a crucial role in combating ageing, boosting energy, and helping prevent diseases.
Macronutrients: The Building Block
Macronutrients include carbohydrates, proteins, and fats, which are essential for the vital body functions. These nutrients are needed in larger quantities and are responsible for boosting energy in the form of calories.
- Carbohydrates: Carbohydrates are the main source of energy. Fibre, which is a form of carbohydrate, is known to improve cholesterol levels, balance sugar levels by promoting insulin sensitivity, and help lower blood pressure, which are all associated factors to chronic diseases such as diabetes, cardiovascular disease, and more. It also helps maintain a healthy gut microbiome (Yu et al., 2022).
- Proteins: Proteins form the structural elements of our body, from muscle, tendons, and ligaments that provide us strength to collagen and elastin responsible for youthful appearance. Adequate protein intake is important to maintain muscle mass, strengthen bones and joints, and maintain skin elasticity, all contributing to a longer and healthier life (Ardisson Korat et al., 2024).
- Fats: Unsaturated fats are important to maintaining blood sugar levels, producing hormones such as estrogen and progesterone and supporting the immune system. Specific unsaturated fats, such as omega-3 and monosaturated fats, can help lower the risk of cardiovascular diseases and neurodegenerative diseases. However, one must avoid saturated fats mostly found in animal-derived foods as they contribute to increased cholesterol levels, which can lead to cardiovascular complications (Coniglio et al., 2023).
Micronutrients: Longevity Boosters
Micronutrients are required in small quantities but play a major role in protecting cells against damage and boosting immunity. These micronutrients include vitamins and minerals that are involved in all crucial organ functions.
- Antioxidants (Vitamin C, E, Polyphenols, etc): Antioxidants help neutralise free radicals and inhibit cellular damage and the ageing process. These micronutrients protect cells against oxidative stress, support the immune system, help in DNA repair, and possess anti-inflammatory properties (Rusu et al., 2022).
- Vitamin D and Calcium: Vitamin D and calcium work together to maintain bone health and strengthen bones and joints, promoting flexibility and mobility.
- Vitamin B: Vitamin B complex is vital for cognitive functions, metabolism, energy production, maintaining cellular health, and reducing the risk of neurodegenerative disease.
- Magnesium and Potassium: Magnesium and potassium are critical for maintaining cardiovascular health. Both minerals regulate blood pressure and muscle contraction and thus protect the heart against stroke.
- Zinc and Iron: Both zinc and iron are essential for immunity; iron is responsible for oxygen transport in red blood cells, while zinc is involved in DNA synthesis, contributing to overall cell function (Inui et al., 2021).
Best food for longevity
Let’s dive deep into the worlds of superfoods packed with antioxidants and essential nutrients that support brain function, heart health, and cellular repair, helping you live the life of your dreams.
1. Berries
Berries, including blueberries and raspberries, are known as powerhouses of antioxidants as they are rich in anthocyanins and vitamin C, which help fight oxidative stress and protect cells against damage, reducing the risk of cardiovascular diseases and neurodegenerative disorders. It also promotes gut health by feeding good bacteria in the gut (Fekete et al., 2022).
2. Green Tea
Packed with antioxidants such as polyphenols and catechins, green tea can be termed as a ‘longevity elixir’. Its anti-inflammatory properties help protect cells against damage. It boosts metabolism and can help in healthy weight management.
3. Fatty Fish
Fatty fish such as sardines, salmon, mackerel, rohu, ilish are loaded with omega-3 fatty acids and potent antioxidants and anti-inflammatory properties that slow down ageing. They can help improve cognitive function, joint health, and heart health, thus protecting against a number of diseases.
4. Leafy Greens
Leafy greens are a rich source of antioxidants and vitamins A, C, and K, which are known to boost immunity, cellular repair, and improved cognitive functions. They help reduce the risk of cardiovascular diseases and age-related eye conditions.
5. Avocado
Avocados are rich in fibre, antioxidants, and healthy monosaturated fats that help maintain cholesterol levels and promote heart health. People looking for a vegan alternative as a superfood for longevity can consider avocado. Mashed avocado can be used as an alternative to mayonnaise (Hu, 2023).
6. Sesame Oil
Sesame oil, particularly unrefined oil, is a rich source of antioxidants, anti-inflammatory compounds and healthy fats. It combats oxidative stress and protects against neurogenerative diseases. Monounsaturated fats help lower bad cholesterol levels and help improve cardiovascular health. It helps aid digestion and promote healthy gut microbiome.
7. Cabbage
Cabbage is rich in sulphur-containing compounds that are known to possess anti-cancer properties. It is also rich in antioxidants and possesses anti-inflammatory properties; it supports liver detoxification and boosts immunity and gut health.
8. Eggs
Eggs are rich in protein that help preserve muscle mass. It contains lutein and zeaxanthin (antioxidants) that help protect against vision loss. It supports cognitive functions and heart health by boosting good cholesterol.
9. Ginger
Ginger is known for its potent antioxidant and anti-inflammatory properties, which can help manage age-related diseases such as neurodegenerative diseases and cardiovascular diseases and promote healthy ageing by combating oxidative stress and boosting immunity and help promote healthy ageing.
10. Turmeric
Turmeric contains curcumin, a powerful anti-inflammatory compound. It is known to protect brain cells against dementia and support joint health, relieving the symptoms of arthritis, and enhance liver detoxification (Fekete et al., 2022).
For those looking for a supplement that can complement the benefits of these superfoods, LongeVit™ is a perfect choice. This advanced supplement is designed to support healthy ageing. It contains 10 powerful ingredients known for their anti-ageing benefits.
Some of the key ingredients include NMN, a precursor of NAD+, which supports cellular repair and boosts energy. Calcium-Alpha-Ketoglutarate (Ca-AKG) supports energy production and bone health. Other ingredients include potent antioxidants such as CoQ10, pterostilbene, and curcumin. LongeVit™ acts as a booster, working along with your diet ensuring your body gets optimal level of key nutrients.
Conclusion
Nourishing your body from the inside with a balanced diet is important to support healthy ageing, prevent age-related diseases, and improve overall vitality. The 10 healthy foods discussed here are science-backed superfoods packed with antioxidants, anti-inflammatory properties, high fibre, and essential nutrients that can fuel your body and brain.
The secret to a long and healthy life is to consistently make healthy choices, and embracing these healthy foods and a balanced diet filled with nutrients is a step towards a better and longer life.
References
- Yu, X., Liang, X., Han, K., Shi, F., Meng, N., & Li, Q. (2022). Anti-Aging Effect of Dietary Fiber Compound Mediated by Guangxi Longevity Dietary Pattern on Natural Aging Mice. Nutrients, 14(15), 3181–3181. https://doi.org/10.3390/nu14153181
- Ardisson Korat, A. V., Shea, M. K., Jacques, P. F., Sebastiani, P., Wang, M., Eliassen, A. H., Willett, W. C., & Sun, Q. (2024). Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort. The American Journal of Clinical Nutrition, 119(2). https://doi.org/10.1016/j.ajcnut.2023.11.010
- Coniglio, S., Shumskaya, M., & Vassiliou, E. (2023). Unsaturated Fatty Acids and Their Immunomodulatory Properties. Biology, 12(2), 279–279. https://doi.org/10.3390/biology12020279
- Rusu, M. E., Fizeșan, I., Vlase, L., & Popa, D.-S. (2022). Antioxidants in Age-Related Diseases and Anti-Aging Strategies. Antioxidants, 11(10), 1868. https://doi.org/10.3390/antiox11101868
- Hu, F. B. (2023). Diet strategies for promoting healthy aging and longevity: An epidemiological perspective. Journal of Internal Medicine, 295(4). https://doi.org/10.1111/joim.13728
- Inui, T., Hanley, B., Tee, E. S., Nishihira, J., Tontisirin, K., Van Dael, P., & Eggersdorfer, M. (2021). The Role of Micronutrients in Ageing Asia: What Can Be Implemented with the Existing Insights. Nutrients, 13(7), 2222. https://doi.org/10.3390/nu13072222
- Fekete, M., Szarvas, Z., Fazekas-Pongor, V., Feher, A., Csipo, T., Forrai, J., Dosa, N., Peterfi, A., Lehoczki, A., Tarantini, S., & Varga, J. T. (2022). Nutrition Strategies Promoting Healthy Aging: From Improvement of Cardiovascular and Brain Health to Prevention of Age-Associated Diseases. Nutrients, 15(1), 47. https://doi.org/10.3390/nu15010047
FAQs
- How do superfoods support healthy ageing?
Superfoods are nutrient rich healthy food, which contains antioxidants, vitamins and minerals and high fibre. These nutrients support cellular activity, combat oxidative stress and reduce the risk of chronic diseases thereby contributing to healthy ageing. - Are there any side effects of eating superfoods?
While superfoods are generally safe, excessive intake of certain nutrients can cause digestive issues. It is considered best to consume these superfoods in moderation as a part of a balanced diet. - Can supplements be replaced with superfoods?
While superfoods provide essential nutrients when taken as a balanced diet, it might not be possible for everyone to consume some superfoods due to health conditions or dietary preferences. Supplements can be a good option for people looking for some easy alternative source of nutrition. - Can superfoods help with skin ageing?
Superfoods rich in antioxidants such as Vitamin C can help support collagen levels in our body, which helps maintain skin hydration and elasticity. Some examples of superfood for skin health include avocado, berries and green te
