10 Best Foods to Eat for a Longer and Healthier Life

Everyone wants to live longer—whether it is to achieve all their life goals, spend more time with their loved ones, or even enjoy fond hobbies and pastimes. While there is no way to live forever, there are some ways you can extend your life and improve its overall quality.

Healthy habits like exercise and lifestyle changes aside, there is such a thing as a “longevity diet.” This science-backed diet can help you live a longer, better life through foods rich in essential nutrients, and provide additional benefits to the body.

This article will discuss ten different foods under the longevity diet and why you need them in your daily meals.

1. Leafy greens
   
   Leafy greens like spinach, kale, mustard greens, lettuce, and arugula have much to offer. They contain less than 100 calories per pound, making them ideal for controlling your weight.
   
   Nutrition-wise, they are rich in B-vitamin folate and carotenoids, which protect the eyes from light damage. Leafy greens also contain fat-soluble phytochemicals with antioxidant and anti-inflammatory effects in the body. Consuming them raw has been associated with reducing the risk of heart attack, stroke, diabetes, and some types of cancer.
   
   
2. Avocado
   
   Fruits have their place in any well-balanced diet, but avocados stand out due to their unique properties. Avocados contain monounsaturated fats that lower cholesterol levels and reduce the risk of heart disease.
   
   Some research has also shown that the molecules in avocado can block acute myeloid leukemia (AML) stem cells. Its healthy fats help keep you feeling fuller for longer, making it suitable for weight control.
   
   
3. Chia seeds
   
   Research has shown that an increase in fiber in one’s diet can significantly lower their risk of death. Despite their size, chia seeds are an excellent source of fiber and can be enjoyed in beverages or combined with yogurts and salads.
   
   Two tablespoons of chia seeds contain 6 grams of fiber, covering about 22% of your ideal daily intake. These seeds also lower the risk of heart disease and Type 2 diabetes.
   
   
4. Nuts
   
   Nuts are high in nutrients and have multiple uses—incorporate them into salads, snack on them, or make a sandwich spread or vegan milk out of them. They contain healthy fats, fiber, antioxidants, phytosterols, and critical minerals like potassium and magnesium.
   
   They are also low-glycemic foods, making them compatible with anti-diabetes diets. Regularly consuming nuts can help reduce cholesterol and has been shown to lower one’s overall mortality risk.
   
   
5. Beans
   
   Beans are a group of superfoods that contain high levels of protein, fiber, and micronutrients like potassium. They are cholesterol-free and low in saturated fat and sodium, making them ideal for those with more restrictive dietary requirements.
   
   Consumption of beans has been closely linked to reducing the risk of developing chronic diseases like cancer, diabetes, and cardiovascular diseases.
   
   
6. Green tea
   
   Healthy eating is one thing; healthy drinking is another. Green tea provides your body with various benefits, especially preventative ones. Several studies link drinking green tea to a lower risk of heart disease, Type 2 diabetes, cancer, Alzheimer’s, and obesity.
   
   Green tea has also been proven to reduce mortality. Additionally, it has been observed to speed up metabolism, reduce hunger and stress, and shrink fat cells.
   
   
7. Cruciferous vegetables
   
   Cruciferous vegetables, such as broccoli, cauliflower, and Brussel sprouts, are some of the most nutrient-dense of all foods. These vegetables contain components that activate the body’s natural detoxification system and stop the growth of cancer cells. They also contain phytochemical sulforaphane that protects the blood vessel wall, preventing heart disease.
   
   Cruciferous vegetables need to be chewed thoroughly or shredded, chopped, juiced, or blended before consumption to get their potent effects.
   
   
8. Pomegranate
   
   With its sweet and tart flavors, pomegranate offers many health benefits. The fruit itself contains punicalagin, which gives pomegranate juice a big chunk of its antioxidant properties. Pomegranates also have phytochemicals that deter cancer, protect the heart, and enrich the brain.
   
   
9. Onions and garlic
   
   As parts of the Allium family of vegetables, onion and garlic are favored for their organosulfur compounds. These compounds help prevent the development of certain cancers by detoxifying carcinogens, hindering cancer cell growth, and stopping angiogenesis.
   
   Organosulfur compounds are released when these vegetables are chopped, crushed, or chewed. Additionally, they also contain flavonoid antioxidants that have anti-inflammatory effects.
   
   
10. Tomatoes
    
    Tomatoes are packed with healthy nutrients, such as lycopene, Vitamins C and E, beta-carotene, flavonol antioxidants, and more. Lycopene is a key nutrient as it protects against skin damage from UV rays, prostate cancer, and cardiovascular disease. The best way to reap the full benefits of lycopene is to cook your tomatoes, as this helps make the lycopene more absorbable.