Eat To Live: 10 Foods That Are Proven To Increase Longevity

1. Blueberries

If you’re looking for a sweet, low-calorie snack, try snacking on a bowl of blueberries. They’re a pretty good source of fiber and vitamin C. As far as health benefits go, blueberries are bomb because they are rich in antioxidants; can help to improve cognitive function; are able to boost your immunity, and they can help to strengthen your gut health as well.

On the longevity tip, since blueberries contain a solid amount of vitamin K, when you eat them, you can feel confident that you are providing your system with what it needs in order for your heart to remain healthy, your cholesterol levels to remain low and your bones to stay nice and strong.

Blueberries Recipe: Blueberry Tart with Brown Butter Crust

2. Broccoli

When it comes to broccoli, here’s something that might trip you out: Did you know that one serving of it contains a whopping 90 percent of the vitamin C that you need on a daily basis? If you add to that the fact that it has quite a bit of vitamins C and K, and protein, fiber and antioxidants — broccoli is definitely something that should be in your diet as much as possible. Some benefits include its ability to help reduce bodily inflammation and improve your digestive health as well as being able to reduce your blood sugar levels, prevent constipation and keep certain cancers at bay.

Broccoli makes the longevity list because it has a literal reputation for strengthening bones, fighting the mental decline that comes with getting older and also reducing the oxidative stress that elevates over time. Yeah, if you want to age gracefully, put more broccoli on your plate.

Broccoli Recipe: Sautéed Broccoli

3. Nuts

Copper (bookmark that). Magnesium. Manganese. Selenium. Vitamin E. Protein. Fiber. These are just some of the nutrients that nuts are rich in. Good thing too because, all of this, along with antioxidants, can help to lower your cholesterol levels, decrease bodily inflammation, reduce the risk of heart attacks and strokes, make it easier for you to lose weight and nuts can even put you in a better mood as well.

And how can nuts help you out in the longevity department? Well, the copper in them can slow down premature graying (check out “This Is How To Naturally Treat Premature Greying” and “Check Out These 8 Supplements That Will Slow Down The Graying Process”) while nuts, overall, h​ave been proven to decrease your chances of being diagnosed with cancer, respiratory disease and heart disease. In fact, a Harvard-based article that I read on the topic stated, “The more often people ate nuts, the lower their risk of premature death.”​

Nuts Recipe: Sweet & Spicy Roasted Party Nuts

4. Grapes

Personally, one of my favorite snacks is frozen grapes. Good thing too because grapes are great for hydration, they’re a fair source of fiber, vitamin K and antioxidants and they can do everything from help to regulate your blood sugar levels and fight against certain forms of bacteria and fungi to reduce inflammation and protect your skin and hair from UV damage.

Honestly, when it comes to foods that help to increase longevity, grapes could’ve easily topped this list because they are a natural source of melatonin (which means that they can help you to sleep well which is one of the things that you need to be healthy); they help to keep your weight down (and obesity continues to be a leading cause of death); they contain properties that assist with slowing the aging process of body cells; they help to lower cholesterol levels and your blood pressure, and they can also help to improve your memory, attention span and even moods as you get older.

Grapes Recipe: Easy Roasted Grape Crostata

5. Onions

Something that you may or may not know is onions, garlic, shallots and leeks are all related. Onions, in particular, contain a fair amount of fiber, protein and antioxidants. If you’re looking to regulate your blood sugar; keep your bones nice and strong; improve your gut health; strengthen your respiratory health and/or digestive system, or if you want to reduce some of your body fat, add more onions into your diet.

Since onions have the ability to release hydrogen sulfide into your system and that is a gas that fights off free radicals that are prone to damage your body cells, that’s why onions made this list of foods that are directly tied to increasing your longevity.

Onions Recipe: French Onion Soup (Soupe à l'Oignon Gratinée)

6. Salmon

If there is something that I am going to eat, at least once a week (no exaggeration), it’s some baked salmon. I’ve always enjoyed it and I’m pretty sure that I always will. Nutrition-wise, you’d be amazed by how much of a superfood/multivitamin salmon is. I say that because it’s got an unbelievable amount of protein in it, along with being high in B vitamins, selenium, potassium and fatty acids. Some of its health benefits include it containing the compound astaxanthin (which is good for your heart); it reducing depression-related symptoms; it helping to manage your weight; it preventing inflammation, and it keeping your vision clear. Another bonus with salmon is, if you’re looking to tone your body, it helps to build muscle mass.

Some health professionals say that you can live a longer life by eating salmon because it’s also full of vitamin D — a nutrient that helps to strengthen your heart, give you more energy and build up your body’s cells (for the record, women who eat smaller fish like sardines and anchovies can lower their chances of experiencing a health-related premature death by as much as 32 percent too).

Salmon Recipe: Salmon Tacos

7. Olive Oil

Do you like to cook with olive oil? If so, that’s awesome! I say that because olive oil is one of the best oils to prepare foods with. The antioxidants in it not only help to fight off bacteria and fungi and improve gut health, olive oil also is a top-tier oil for helping you to live a long life. It contains healthy fats that help to reduce your cholesterol levels. It has properties that will help to lower your blood pressure and keep your heart in good health. It has been proven to support the prevention of strokes, Alzheimer's disease and rheumatoid arthritis. And there is even a study which states that the consistent consumption of olive oil can impressively lower your chances of dying from disease. Pretty impressive, right?

Olive Oil Recipe: Bread Dipping Oil Recipe

8. Green Tea

A website that I sometimes use to back up what I am sharing is Verywell Health. And when it comes to green tea, you might want to check out “What Happens to Your Body When You Drink Green Tea Every Day” (to read it in its entirety). For now, I’ll just share that green tea contains antioxidants that will strengthen your immunity along with properties that help to reduce oxidative stress, decrease the chances of being diagnosed with certain cancers and they can help to keep your oral health in optimal condition as well. Some other cool things about green tea are it helps your body to burn fat and it can improve our cognitive function too.

Green tea also has plant-based compounds in them called flavonoids. That’s awesome because they are potently filled with anti-inflammatory and antioxidant properties that are proven to protect your body’s cells as you get older.

Green Tea Recipe: Soothing Green Tea Latte

9. Whole Grains

If you’ve ever wondered why whole grains are called that, they are grains that contain every part of the grain seed: the bran, germ and endosperm. Because of this, whole grains have far more nutrients in them than refined grains do. Some foods that fall into the whole grain category include wheat, corn, oat, rye, quinoa, barley and brown rice. Some of the benefits that come with consuming whole grains include the fact that they are high in fiber, B vitamins and protein and they can help to lower your risk of heart disease, strokes and type 2 diabetes, they can decrease chronic inflammation, they are able to improve your digestive system and they can help to prevent certain types of cancers.

You will probably get a few extra years added to your life if you consume whole grains as well. In fact, one study actually revealed that by incorporating more whole grains into your diet, you can decrease your risk of health-related death by somewhere around five percent — and hey, every little bit counts.

Whole Grains Recipe: Mock Risotto

10. Dark Chocolate

I’m a huge fan of dark chocolate! So much so, that I once penned, “12 Ways Dark Chocolate Can Benefit Your Body From Head To Toe” for the platform. If you’re skimming through this article and you want the Reader’s Digest version of what I said, some of the health benefits of dark chocolate (which is chocolate that made up of no less than 60 percent cocoa/c​acao; cacao is the raw form of cocoa) includes that it increases blow circulation throughout the body (which is why it’s also considered to be an aphrodisiac); protects your skin from potential UV damage; it’s filled with iron (which is great when it comes to nurturing your red blood cells); it’s a wonderful source of fiber (which can help to keep toxins out of your system), and it can lower you​r risk of being diagnosed with heart disease.

The sweet thing about dark chocolate when it comes to your longevity? The antioxidants in it will help to reduce oxidative stress. Also, the flavanols in them are great at fighting off the free radicals that can lead to premature aging too. Consuming about an ounce a day should do the trick.

Dark Chocolate Recipe: Chocolate-Covered Pomegranate Seeds

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Time is precious — and, as you can see, food can help you to make the most of your time.

Here’s to selecting the ones that will help you to live your best life — for as long as possible.

Amen? Selah.

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