10 foods from a nutritionist to extend your life to live a long and healthy life

There is no better time than the present. Now, more than ever, it is an opportunity to provide your body with foods rich in nutrients. Our motto? New Year, evolved You are. January is all about new beginnings, but a fresh start doesn’t require fixing every aspect of your life. Start small and be practical. There is no need for polarizing decisions or restrictive diets. We’re leaving plenty of room for self-compassion this month (and beyond!). After all, it’s about progress, not perfection. Speaking of progress, let’s talk about longevity. The longer we live, the more we can progress, evolve, chase our dreams, and become the best versions of ourselves. But how do you extend your life? Combined with stress management, exercise, and sleep, what we eat can help or hinder our ability to live a long life. In today’s article, we explain foods that last. Here’s your health and vitality in 2022.

How does diet affect longevity?

While there are many factors — such as family history, lifestyle, and age — that can affect how long you live, there is no shortage of research to support very A strong relationship between diet and longevity. That’s right: you are what you eat. Food affects not only the way we function, but every single process within our cells.

To live a long and healthy life, it is essential to eat foods rich in nutrients. These are foods that provide energy, reduce disease risk, and maintain strong, capable bodies. Fresh, colorful products help us perform optimally, maintain wellness and fight disease. When we eat anti-inflammatory foods, we are not promoting longevity. When we have chronically high blood sugar, we are not supporting longevity. Heaps of sugar in our coffee? It doesn’t exactly support longevity.

Eating to stay on budget

To dispel rumors, eat healthy on a budget is being possible. In fact, it’s easier than you think. Prices for different foods vary, yes, but not all healthy foods are expensive. On the flip side, not all unhealthy foods are cheap. This misunderstanding poses a threat to our overall health and wellness. More on that here.

It’s said differently: You can eat foods for a long time on a tight budget. From meal planning to in-season shopping to buying frozen produce, there are simple ways to eat healthy and affordable food. In fact, the best long-lasting foods aren’t expensive ingredients, powders, etc. They are whole, colorful foods—like spinach, kale, beet greens, berries, beans, and more. Think of the Mediterranean diet. All year long, these are the foods that reign blue zone meals.

blue zone diet

To further debunk the myth that healthy eating is expensive, let’s talk about the blue zones. What began as a National Geographic expedition to uncover the secrets of longevity has evolved into the discovery of where people have lived consistently for more than 100 years. Some of the blue zone cities are Ikaria, Greece, Okinawa, Japan, and the Nicoya Peninsula in Costa Rica. They may not be the richest people in the world (according to GDP), but they have many similarities. Including what they eat. They consume minimal animal protein, whole grains, fresh vegetables, fruits, olive oil, seeds and nuts. In other words, economic food.

How to increase longevity through food

Given that those living in the blue zones are living proof of their longevity, we want to do the same. They eat anti-aging foods and practice healthy eating habits. Longevity experts agree. Eating more fruits, vegetables, whole grains, legumes, nuts, seeds, and good amounts of omega-3s (from fish, nuts, seeds, or algae), while reducing refined carbohydrates will not only improve your odds of living healthier, but potentially add more years to your life. Also. Ultimately, if you want to live longer and be healthier, you must provide your body with foods rich in nutrients.

10 foods that prolong life

The foods that last are your fridge and pantry, so load up on these 10 ingredients to whip up healthy, anti-aging meals.


It goes without saying, but regular consumption of fruits and vegetables is linked to a longer life. A recent meta-analysis found that for every 200g (or 7oz) increase in fruits and vegetables per day, participants had a 10% lower risk of premature death. The best news? The maximum benefit was observed at 800 grams (or 28 ounces) per day – a 31% reduction in the risk of early death – with foods that included berries. Furthermore, in two different models of aging, blueberries were shown to extend life span. Blueberries contain certain flavonoid molecules that fight DNA damage and slow age-related damage to brain cells. Eat one cup of berries daily.

chia seeds

Chia seeds contain key nutrients like fiber, protein and omega-3 fatty acids and can improve heart and bone health. A healthy heart, in addition to healthy bones, means longevity. Fiber, in particular, is important to living a long life. Those who add more fiber to their diet also add more years to their lives. In fact, a 2014 meta-analysis of more than 1.7 million participants showed that for every 10g increase in fiber per day, the risk of premature death decreased by 11%. However, the average American only eats 16 grams of fiber per day (the daily goal should be 28-38 grams per day). Best place to get more fiber? Through a variety of whole plant foods. Aim to add 1 to 2 tablespoons of chia seeds or ground flaxseeds to your daily bowl of yogurt, low-sugar cereal, salad, or smoothie.


Beans, peas, lentils, peanuts, and chickpeas are excellent sources of fiber and plant-based proteins to stabilize blood sugar. They also help nourish a healthy microbiome. Basically, a healthy gut microbiome is known to help regulate inflammation, lower cholesterol, and regulate immune function. All this supports longevity. Aim to include at least five servings (½ cup – 1 cup) of legumes in your diet, weekly.

cruciferous vegetables

Cruciferous vegetables are hardy plants. They have a unique ability to modulate human hormones, activate the body’s natural detoxification system, and prevent the growth of cancer cells. In fact, the cruciferous phytochemical, sulforaphane, has been found to protect blood vessel walls from inflammatory signals that can lead to heart disease. Cruciferous vegetables are incredibly nutrient-dense. Eat a variety of raw (if you can tolerate) and cooked daily – broccoli, cauliflower, Brussels sprouts, kale, cabbage, etc. Try to have one cup per day.

leafy vegetables

Green leafy vegetables – watercress, spinach, bok choy, collard greens, romaine lettuce, etc. – are associated with reduced risks of heart attack, stroke, diabetes and many types of cancer. Leafy greens are also rich in essential B vitamins as well as lutein and zeaxanthin, carotenoids that protect the eyes from light damage. To maximize the health benefits of leafy green vegetables, eat them with a source of healthy fats (extra virgin olive oil, avocados, nuts, seeds, etc.). Aim to eat at least one cup of leafy greens daily.


Nuts are a high nutrient source of healthy fats, plant proteins, fiber, antioxidants, minerals, and more. It’s also low glycemic, which helps balance blood sugar. Despite their calorie density, nut consumption is associated with lower body weight, likely due to appetite suppression from heart-healthy components. Make sure to eat two handfuls of nuts daily. Almonds are rich in vitamin E and magnesium, Brazil nuts are rich in selenium, and walnuts are rich in alpha-linolenic acid (the only omega-3 fat found in plant foods). In fact, this study found that eating five or more servings of walnuts per week was associated with a 14% lower risk of death (from any cause), a 25% lower risk of death from cardiovascular disease, and a 1.3-year increase. of life expectancy.


This golden spice has been shown to provide a myriad of health benefits, including preventing heart disease, Alzheimer’s, and cancer, as well as warding off depression and arthritis. Curcumin – the active ingredient in turmeric – is what gives this spice its super anti-inflammatory power. Add turmeric to everything from eggs and roasted vegetables to soups and smoothies. Aim for no more than 1 teaspoon per day.

sweet potato

Part of the Blue Zones, Okinawa is known for leading a long and healthy life. One secret to their longevity? sweet potato. It’s loaded with vitamin A, potassium, and fiber. Okinawans consume less rice and more sweet potatoes than the average Japanese, and this major difference in their diets is believed to play a role in why Okinawans survive after other Japanese. Make sure to eat 1.5-2.5 cups of potatoes per week.


Mushrooms have a large set of beneficial properties. Studies of different types of mushrooms have found anti-inflammatory effects, enhancing immune cell activity, preventing DNA damage, slowing the growth of cancer cells, and inhibiting angiogenesis. They’re also a great source of nutrients, especially vitamin D, and you get a healthy dose of anti-aging benefits. Aim to eat 1.5 to 2.5 cups of mushrooms per week.


Onions, garlic, chives, shallots, and shallots do more than give a delicious boost to your dishes. These flowering plants (Allium) contain a compound that helps in the detoxification process of the body. One study suggests that a diet with onions and garlic can help reduce the risk of disease. Add chopped garlic and onions to stir-fries, salads, and soups to reap their disease-fighting benefits. Aim to eat one garlic clove (or more than a quarter cup of the other allium) daily.

5 recipes with long lasting foods

Eat your way to a longer life with these delicious and healthy recipes.

Broccoli, Watercress and Lentils Salad with Roasted Lemon from Koki + Kit

This healthy salad features roasted broccoli, Brussels sprouts, protein-rich lentils, fresh arugula and grated Parmesan cheese in a simple lemon dressing. Eat this as an entree or side. Either way, it’s incredibly tasty and delicious.

Get the recipe here.

Best Veggie Burger Recipe from Love & Lemons

Made with long-lived stars, like mushrooms, ground flax, brown rice, and walnuts, these are the best veggie burgers. Filled with mouth-watering ingredients and rich umami flavor, you won’t miss the meat.

Get the recipe here.

The refreshing, citrusy salad you didn’t know you needed. Pairing juicy orange and subtle licorice from fennel with citrus vinegar, it’s a light but delicious salad to boost longevity.

Golden Milk Latte Chia Pudding by Choice of Chia

This Golden Milk Latte Chia Pudding makes a healthy breakfast, snack, or dessert. It is made with spices such as turmeric, ginger, and cinnamon. It’s a healthy, naturally gluten-free, grain-free, and vegan recipe. Eating for longevity has never tasted better.

Get the recipe here.

Spicy Stuffed Sweet Potato

A delicious combination of taco-inspired fillings makes these sweet potatoes full of flavor. Just let the beans simmer on the stove while the sweet potatoes cook, then add toppings, and dinner is served. Make them over the weekend, then rewarm them in the oven when it’s time to eat them. Dinner is served.

Get the recipe here.

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