There’s a Scripture in the Bible that speaks to life expectancy. Psalm 90:10(NKJV) states, “The days of our lives are seventy years; and if by reason of strength they are eighty years, yet their boast is only labor and sorrow; for it is soon cut off, and we fly away.” It’s interesting how much, all these years later (from when the Bible was written), science basically lines up with this. While some sources say that the average life expectancy is close to 76 for men and a smidgin’ over 80 for women, others believe that it’s more like 76 years, on average, for both genders.
Either way, when you get to the age where you realize that there is a lot more time behind you than there is before you, it can make you want to be more intentional about how you live your life, so that you can enjoy as many years on this planet as possible.
Some ways to do that include getting plenty of rest; not smoking (cigarettes); having and maintaining healthy relationships; exercising; losing weight; getting married (yep); having some sort of a spiritual foundation; forgiving others (somebody really needed to hear that); managing stress (because many chronic diseases are connected to stress) and knowing your purpose and living within it (because, after all, that is what you were put here to do: fulfill purpose).
Today, we’re going to discuss another way to add years to your life: putting certain foods into your diet. Because the saying, “You are what you eat,” is more than a notion when it comes to maintaining your overall health and well-being.
1. Blueberries
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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
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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
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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, have 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
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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
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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
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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
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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
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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
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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
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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/cacao; 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 your 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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So, we handpicked one hundred It Girls who embody that palpable It Factor moving through us as young Black women, the kind of motion lighting up the world both IRL and across the internet.
It Girl 100 became xoNecole’s most successful program, with the hashtag organically reaching more than forty million impressions on Instagram in just twenty-four hours. Yes, it caught on like wildfire because we celebrated some of the most brilliant and influential GenZennial women of color setting trends and shaping culture. But more than that, it resonated because the women we celebrated felt seen.
Many were already known in their industries for keeping this generation fly and lit, but rarely received recognition or flowers. It Girl 100 became a safe space to be uplifted, and for us as Black women to bask in what felt like an era of our brilliance, beauty, and boundless influence on full display.
And then, almost overnight, it was as if the rug was pulled from under us as Black women, as the It Girls of the world.
Our much-needed, much-deserved season of ease and soft living quickly metamorphosed into a time of self-preservation and survival. Our motion and economic progression seemed strategically slowed, our light under siege.
The air feels heavier now. The headlines colder. Our Black girl magic is being picked apart and politicized for simply existing.
With that climate shift, as we prepare to launch our second annual It Girl 100 honoree list, our team has had to dig deep on the purpose and intention behind this year’s list. Knowing the spirit of It Girl 100 is about motion, sauce, strides, and progression, how do we celebrate amid uncertainty and collective grief when the juice feels like it is being squeezed out of us?
As we wrestled with that question, we were reminded that this tension isn’t new. Black women have always had to find joy in the midst of struggle, to create light even in the darkest corners. We have carried the weight of scrutiny for generations, expected to be strong, to serve, to smile through the sting. But this moment feels different. It feels deeply personal.
We are living at the intersection of liberation and backlash. We are learning to take off our capes, to say no when we are tired, to embrace softness without apology.
And somehow, the world has found new ways to punish us for it.
In lifestyle, women like Kayla Nicole and Ayesha Curry have been ridiculed for daring to choose themselves. Tracee Ellis Ross was labeled bitter for speaking her truth about love. Meghan Markle, still, cannot breathe without critique.
In politics, Kamala Harris, Letitia James, and Jasmine Crockett are dragged through the mud for standing tall in rooms not built for them.
In sports, Angel Reese, Coco Gauff, and Taylor Townsend have been reminded that even excellence will not shield you from racism or judgment.
In business, visionaries like Diarrha N’Diaye-Mbaye and Melissa Butler are fighting to keep their dreams alive in an economy that too often forgets us first.
Even our icons, Beyoncé, Serena, and SZA, have faced criticism simply for evolving beyond the boxes society tried to keep them in.
From everyday women to cultural phenoms, the pattern is the same. Our light is being tested.
And yet, somehow, through it all, we are still showing up as that girl, and that deserves to be celebrated.
Because while the world debates our worth, we keep raising our value. And that proof is all around us.
This year alone, Naomi Osaka returned from motherhood and mental health challenges to reach the semifinals of the US Open. A’ja Wilson claimed another MVP, reminding us that beauty and dominance can coexist. Brandy and Monica are snatching our edges on tour. Kahlana Barfield Brown sold out her new line in the face of a retailer that had been canceled. And Melissa Butler’s company, The Lip Bar, is projecting a forty percent surge in sales.
We are no longer defining strength by how much pain we can endure. We are defining it by the unbreakable light we continue to radiate.
We are the women walking our daily steps and also continuing to run solid businesses. We are growing in love, taking solo trips, laughing until it hurts, raising babies and ideas, drinking our green juice, and praying our peace back into existence.
We are rediscovering the joy of rest and realizing that softness is not weakness, it is strategy.
And through it all, we continue to lift one another. Emma Grede is creating seats at the table. Valeisha Butterfield has started a fund for jobless Black women. Arian Simone is leading in media with fearless conviction. We are pouring into each other in ways the world rarely sees but always feels.
So yes, we are in the midst of societal warfare. Yes, we are being tested. Yes, we are facing economic strain, political targeting, and public scrutiny. But even war cannot dim a light that is divinely ours.
And we are still shining.
And we are still softening.
And we are still creating.
And we are still It.
That is the quiet magic of Black womanhood, our ability to hold both truth and triumph in the same breath, to say yes, and to life’s contradictions.
It is no coincidence that this year, as SheaMoisture embraces the message “Yes, And,” they stand beside us as partners in celebrating this class of It Girls. Because that phrase, those two simple words, capture the very essence of this moment.
Yes, we are tired. And we are still rising.
Yes, we are questioned. And we are the answer.
Yes, we are bruised. And we are still beautiful.
This year’s It Girl 100 is more than a list. It is a love letter to every Black woman who dares to live out loud in a world that would rather she whisper. This year’s class is living proof of “Yes, And,” women who are finding ways to thrive and to heal, to build and to rest, to lead and to love, all at once.
It is proof that our joy is not naive, our success not accidental. It is the reminder that our light has never needed permission.
So without further ado, we celebrate the It Girl 100 Class of 2025–2026.
We celebrate the millions of us who keep doing it with grace, grit, and glory.
Because despite it all, we still shine.
Because we are still her.
Because we are still IT, girl.
Meet all 100 women shaping culture in the It Girl 100 Class of 2025. View the complete list of honorees here.
Featured image by xoStaff
Apparently, there was a Thanksgiving episode that featured all of the friends having dinner together. And y’all, there was simply no way that I was going to mention the latter without shouting out the original (amen?).
Okay, so with that out of the way — Friendsgiving. Something that I appreciate about twists to holidays like this is that it’s a reminder that there is no one way to celebrate special occasions. And so, if, for whatever the reason, you will not or cannot be with family during the holiday season, there are certainly other alternatives at your disposal.
That being said, if the thought of spending time with friends this Thanksgiving is something that you’d like to do, yet you’re not sure how to host it in a way that will make Friendsgiving a fan favorite for your entire circle — I’ve got 10 suggestions that can make the planning process easy as pumpkin (or sweet potato) pie.
1. Position Chrysanthemums or Orchids for Your Table Décor
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Let’s start with décor first. Listen, aside from cleaning up your place, you don’t have to be over the top. If you put together a really nice centerpiece or put a flower at each table setting, honestly, you’re all good. And if you’re someone who is big on details and symbolism, my recommendation would be to go with some chrysanthemums and/or orchids.
When it comes to chrysanthemums, not only are they a peak fall flower, they represent things like friendship and happiness. And orchids? They tend to bloom during the fall and spring seasons and, not only are they about luxury, certain orchid colors also symbolize friendship (for the record, yellow roses symbolize friendship too). Perfect.
2. Incorporate Scents That Cultivate Gratitude
Speaking of cultivating a warm and inviting space, you can never go wrong with scented soy candles — or at least having an essential oil diffuser in a few spots. Some scents that actually help to bring in the spirit of gratitude include vanilla, jasmine, ginger, cedarwood and frankincense.
3. Use Upscale Paper Products to Dine With
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Let’s be real — a lot more of us would probably host events in our home if it wasn’t for the mess that is left behind in our kitchen once the festivities are over. Wanna avoid that? Use paper plates. No, I don’t mean the cheap Styrofoam ones. SMDH. These days, there are paper (and plastic) plate brands that will low-key blow your mind when it comes to how bougie they look. Some that are worth considering are located here, here and here.
4. Handwrite Thank-You Notes (Use Them As Place Settings)
If you’re like Tiffany (from the HBO series Insecure — what a time) was at that memorable dinner party when all hell broke loose between Lawrence and Issa and you’re pretty anal — I mean, particular — LOL — about place settings, it’s a nice touch to pick up some blank thank-you cards that you can write a personalized “I’m thankful for you because…” message in. Place each one where you’d like each friend to sit. They won’t see it coming and it’s a really nice touch.
5. Have Everyone Bring Their Favorite Homemade Dish
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Okay, and what if what has you on the fence about hosting is you don’t feel like doing a ton of cooking? Chile, this is where the concept of having a potluck comes in. Get everyone to bring the dish that they claim they cook the best and make sure to let them know how many individuals you plan on coming (so that they will make enough). You can even make a game out of it by having everyone anonymously vote for the first, second and third best dishes out of the bunch. Take it up a notch by having a prize for each winner.
6. Take a Warm Drink and Dessert Poll Beforehand
You know what isn’t discussed enough about dinner parties? Folks bringing desserts that other people don’t even like. SMDH. You can avoid this from becoming an issue at your Friendsgiving by sending an email (most people prefer that to group chats; let’s be real — and make sure to BCC everyone as well) asking everyone to share what their top three favorite desserts and warm drinks are. Then pick the top 2-3 out of the bunch. That way, you won’t have a ton of (for instance) coffee cake or apple cider lying around that no one even wanted in the first place.
7. Create a Signature Friendsgiving Mocktail and Cocktail
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Speaking of drinks, another way to make your Friendsgiving memorable is to come up with a signature mocktail (for those who don’t consume alcohol) and cocktail. For the mocktail, you can also poll your friends about their favorite mocktail or fruits and come up with a mixture of your own. For the cocktail — although National Friendship Day is actually in August, I did peep that there are certain drinks that have been created in its honor. Some of them are located here for you to do a bit of tweaking on (if you’d like).
8. Ask Everyone to Share Their “Favorite Friend Quality” of Another
You know how it’s customary for everyone to go around and share what they are truly thankful for before having dinner? Well, to continue along with the Friendsgiving theme, have each person share what their favorite friend quality is about the person to their right. If folks are just meeting each other for the first time, instead they can share what they value the most in friendship overall, along with a story of how it was displayed to them personally over the past 12 months.
9. Send Each of Your Guests Home with a Fresh Gratitude Journal
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Wanna send folks home with a nice parting gift? It would be so on-trend to give each of them a gratitude journal. Listen, we are in some crazy times right through here (at least in the States) and so, encouraging your friends to set some time aside, regularly, to think about and then outwardly express what they are grateful for? That helps to keep stress down, keep things in perspective and it reminds us all to maintain a positive mindset as much as possible.
10. Watch a Nostalgic Movie
While everyone is enjoying dessert and drinks, how about watching a movie that brings back fond memories? A list of some of the most popular movies to come out previous Thanksgiving weekends is located here and a list of some favorite Black holiday-themed films can be found here. It’s a way to wind down and share some laughs before everyone heads home.
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Friendsgiving. What a wonderful way to celebrate your friends while also observing Thanksgiving in a way that is totally on your terms. And now that you know how to put it together, what are you waiting for? Hit your friends up and let them know that, whether it’s on actual Thanksgiving Day or a few days before or after, you’ve got a special dinner in mind.
One that has a good time with amazing friends written ALL over it.
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