Fatty fish like salmon, mackerel, and sardines are an excellent source of omega-3 fatty acids, which help reduce inflammation, support heart health, and improve brain function. “Including fatty fish in your diet two to three times a week has been linked to a lower risk of chronic diseases,” explains Dr. Mohr. There is substantial evidence that reduced insulin-like signaling also extends longevity in the fruit fly Drosophila melanogaster. Here too, factors including the fly homologues of insulin receptor substrate (Chico), AKT, and forkhead transcription factor (dFOXO) are established longevity regulatory factors (Fontana et al., 2010). Indeed, pharmacological strategies to reduce growth signaling are effective in enhancing fly lifespan (Castillo-Quan et al., 2019).

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The diet’s structure allows for flexibility while still guiding individuals toward healthier food choices. Scientific studies support the longevity outcomes observed in Blue Zone populations, with evidence pointing to reduced risks of chronic disease and increased life expectancy. The combination of diet, physical activity, and social connection appears to be central to their longevity.

Advanced Probiotics GI Support MD PhD Formulated Gut Friendly Low FODMAP

As a fat-soluble vitamin, you can find meaningful amounts of vitamin E in avocado, nuts, seeds, wheat germs, eggs, spinach, broccoli, bell peppers, and asparagus. “Nutrition is the foundation of longevity—it’s like giving your body premium fuel for the long haul. The foods you choose can protect your cells, boost your energy, and reduce the risk of chronic diseases that often cut life short.

Ageing well – nutrition for longevity

These fish are less likely to contain high levels of mercury or other chemicals found unimeal reviews complaints in larger, more expensive fish. This psarosoupa Greek fish recipe with cod will surprise you with its simplicity and taste. This Ultimate Guide includes a list of foods that can help you live longer and healthier. Covered by Insurance or Health Plans – medically tailored meals designed for patients with qualifying health conditions. For case managers, patients, and providers seeking science-backed nutrition to support better outcomes.

Nutrition’s Pillars: Fueling Health and Longevity

We focus on those identified in the prior section that point to conserved mechanisms in longevity regulation across species. And drinking too much alcohol can increase your risk of conditions like high blood pressure, cancer, liver disease, and stroke. Probiotics are live bacteria, like those that live in your gut, and scientists believe that they have health benefits. You can then use this knowledge to choose foods that keep your blood sugar and blood fat levels more stable.

A Lower Risk of Type 2 Diabetes

Holland and Barrett’s commitment to quality extends to the accuracy of dosages in their supplements. They employ advanced manufacturing techniques and invest in research and development to continuously improve their processes. This dedication to precision and innovation ensures that consumers receive supplements with accurate and consistent dosages, maximizing their potential benefits. Throughout its history, Holland and Barrett has gone through various changes and mergers. The brand’s ability to adapt to changing times and embrace new trends has played a significant role in its success. The platform, known as “myWellness LAB”, measures a person’s rate of aging based on three indices, namely cellular aging scores, metabolic efficiency scores and muscle balance scores.

• The researchers determined that the largest gains in longevity could be made by reducing red and processed meat intake.
• This Ultimate Guide includes a list of foods that can help you live longer and healthier.
• In fact, lion’s mane mushrooms may be particularly beneficial for maintaining brain health into your later years.
• It focuses on nutrient-dense, anti-inflammatory foods that support cellular repair, metabolic balance, and disease prevention.
• Better physical and overall health-related quality of life, especially in older adults.
• In contrast, diets rich in unhealthy plant-based foods correlated with an increased risk of cognitive decline.

Fatty fish

But certain groups such as highly active individuals and the elderly may benefit from slightly higher animal protein intake to support muscle recovery and growth and prevent frailty, says Davar. Olive oil is also a good source of antioxidants, which protect the body from damage caused by free radicals. Free radicals are unstable molecules that can damage cells and lead to chronic diseases like heart disease and cancer (11). In order to get the most out of your workout, it’s important to eat a nutritious diet https://www.escoffier.edu/blog/world-food-drink/what-is-a-holistic-diet/ that provides the energy you need to stay active. A healthy diet for longevity should include plenty of whole grains, fruits, vegetables, and lean protein sources.

Best Anti-Aging Supplements: Do They Really Work? Longevity Supplements to Slow Signs of Aging

Whether you toss them into a salad, sauté them, or blend them into a smoothie, leafy greens are an easy and delicious way to promote longevity. Numerous studies have linked green tea to a lower risk of heart disease, cancer, type 2 diabetes, Alzheimer’s disease, and obesity. A review published in 2022 found that those with the highest green tea intake had lower rates of and a lower risk of dying from heart disease and stroke. They are part of an emerging nutri-technology field focused on applying both specific ingredients and complex food compositions as medicine to accompany or replace pharmacological or biological therapies. Red meat, unhealthy fats, and processed foods are eaten infrequently, and wine — primarily red wine — is consumed in moderation.

These “empty calories” provide little in the way of nutrition, but can contribute to weight gain. It’s helpful to think of it less as a short-term diet and more as a long-term lifestyle focused on health and balance. Beans are highly valued in blue zones and are a staple in every longevity diet worldwide. For instance, black beans are popular in Nicoya, while lentils, chickpeas, and white beans are favored in the Mediterranean region. Almonds in Ikaria and Sardinia, pistachios in Nicoya, and all nuts with the Adventists. The Adventist Health Study 2 found that nut eaters outlive non–nut eaters by an average of two to three years.

Longevity Foods That Support a Healthier, Longer Life

Into this category fall kidney beans, pinto beans, white beans, black beans, lima beans, fava beans, soy beans), dried peas (chickpeas, black-eyed peas, pigeon peas, split peas), and lentils. Edamame, which is the soybean in the pod, is also counted in this subgroup (even though it is eaten fresh and not dried). We provide options for various dietary restrictions and offer choices to personalize your meal selections. Whether you’re guiding patient care, managing a health plan, improving employee wellness, or just taking charge of your own health—N4L has a proven solution designed for you. Underscores the system-level value of integrating nutrition into healthcare delivery.

Advanced Whey Protein Chocolate MD PhD Formulated Gut Friendly Low FODMAP

Whilst coffee and the Mediterranean diet are believed to boost longevity, red meat is believed to do the opposite. “Coffee is rich in antioxidants and does have a positive metabolic effect as well. It also may improve glucose control and slow DNA breakdown (which can lead to early cell death),” Ali said. Along with the foods that form part of the Mediterranean diet, coffee may also be beneficial for improving longevity. Of all diets, the Mediterranean diet is one of the most extensively studied, and the science supports it as a good choice for health promotion.

“You can go slow so that your taste buds have time to adapt, and learn to love the foods that love you back,” says Katz. Longo says he drew from various research to create a plan incorporating healthy eating habits and a fasting-mimicking diet. All three macronutrients play unique roles in the body and are essential for life. But, the source of these macros is what’s really important when it comes to moving the needle on your lifespan.

Foods from plants are high in antioxidants such as beta carotene, lycopene, and vitamins A, C, and E, which protect cells from damage. We should consider eating the right kinds of fats like polyunsaturated fats, found in fatty fish – such as salmon and trout – and walnuts. At the same time, reducing our intake of saturated fats, common in processed meats, can also be beneficial. These can cause the liver to produce harmful compounds called ceramides, which have been linked to both cardiovascular disease and an increased risk of Alzheimer’s disease.