Foods you should eat every day if you want to live to 100 years old
Green leafy vegetables such as kale, spinach, bok choy, and lettuce are rich in fiber and antioxidants that increase longevity.
While there is no pill that promises to prolong life, there are foods that scientific studies have found to do so. In fact, what we eat can support longevity better than expensive medications.
Overall diet is really important, explains Jennifer Scheinman, a women's health and longevity expert. Studies have shown that a diet that prioritizes whole grains, vegetables, fruits, and nuts while minimizing red meat consumption can add years to your life. The Mediterranean diet is an example of this.
When it comes to making long-term changes to your healthy diet, taking small steps can be easier and more effective than making big sudden changes.
Eat green leafy vegetables every day
If you want to live to 100, nutritionist and longevity expert Ella Davar says there is one particular food you should eat every day. It is green leafy vegetables.
Kale, spinach, bok choy, lettuce, and cauliflower are high in fiber, antioxidants, and other vitamins and minerals, explains the American expert. A scientific analysis found that people who ate one to two servings of green vegetables a day had the health equivalent of being 11 years younger than those who did not eat green vegetables every day - a pretty big difference.
Many foods have been linked to longevity, but there’s a reason Davar recommends starting with leafy greens. They’re super versatile, making them easy to incorporate into a variety of dishes. You can easily incorporate them into salads, smoothies, or stir-fries.
When you eat green vegetables regularly, you can see changes in your health immediately. In the short term, regular addition of green leafy vegetables can increase energy levels,losing weight, improve digestion and increase nutrient absorption. The antioxidants in green vegetables can also contribute to better skin and reduced inflammation, ensuring overall health.
In the long run, according toParade,Eating green vegetables every day can improve heart health, reduce the risk of chronic diseases and improve cognitive function. “The abundance of vitamins, minerals, antioxidants and fiber supports bone health and immune function, contributing to a longer and healthier life,” she says.
Other nutritious foods
Eating green vegetables every day is a great start if you want to live to 100. In addition, beans are also a popular food in the land of longevity.
“Many studies have focused on the contributions of legumes to heart health, diabetes prevention, weight control, and cancer risk reduction,” Scheinman says.
The main reason beans are so beneficial is because they are high in fiber. As we age, the amount of good bacteria in our gut decreases, so you need to pay more attention to foods with fiber to help boost the beneficial bacteria. “Plus, beans are relatively affordable compared to animal protein sources,” Scheinman adds.