A nutritious diet is key to a long and healthy life. While there are many factors that contribute to longevity, what you eat is one of the most important. So, what food do you need to live to 100?
The answer may surprise you – there isn’t one specific food that will guarantee a long life. Instead, it’s important to focus on eating a variety of nutrient-rich foods from all the major food groups. This means incorporating plenty of fruits, vegetables, whole grains, lean proteins and healthy fats into your diet.
In addition to eating a well-rounded diet, there are other lifestyle choices that can help you live a long and healthy life. These include maintaining a healthy weight, not smoking and getting regular exercise. Making these lifestyle changes can be difficult, but they’re worth it if you want to improve your chances of living to 100!
Legumes (especially chick peas, lentils, and fava beans)
These little guys are packed with fiber, protein, and antioxidants.
We often think of beans as nothing more than a humble food, something to add bulk or protein to a dish without adding much flavor. But legumes are so much more than that! These little powerhouses are packed with fiber, protein, and antioxidants, making them an essential part of any healthy diet.
Chickpeas, lentils, and fava beans are some of the best legumes to eat if you’re looking to improve your health. Chickpeas in particular are an excellent source of fiber and protein, two nutrients that are essential for good health. Lentils are also high in fiber and protein, as well as iron and folate. Fava beans contain a unique antioxidant called l-dopa which has been shown to have neuroprotective effects.
Including legumes in your diet is a great way to boost your intake of important nutrients like fiber and protein. When cooked properly, they can also be quite delicious! Try incorporating them into soups, stews, salads, or simply eating them on their own as a healthy snack. Your body will thank you for it!
Eggs
For example, a large study published in 2019 found that people who ate an egg a day had a 12% lower risk of dying from any cause over the course of the study than those who didn’t eat eggs. This was especially true for cardiovascular disease – those who ate an egg daily had an 18% lower risk of dying from heart disease or stroke.
Another recent study found that eating two eggs per day for six weeks improved blood sugar control in people with diabetes. In fact, after just three weeks, those eating eggs had significantly lower levels of fasting blood sugar and insulin than those on a bagel-based breakfast diet. These results are impressive considering that poor blood sugar control is one of the major drivers of premature death in people with diabetes.
Eggs are also incredibly nutrient-dense, providing high-quality protein, vitamins A, D, E, and B12 (which many people are deficient in), as well as choline – a nutrient critical for brain health. In fact, choline deficiency has been linked to memory problems and even Alzheimer’s disease .
So if you want to live a long and healthy life, make sure to include plenty of eggs in your diet!
Goat and sheep milk and cheese
Goat milk and sheep milk are both excellent sources of nutrition that can help promote a long and healthy life. Both are rich in calcium and other minerals, as well as proteins and essential fats. Goat milk is also a good source of vitamin A, while sheep milk contains more vitamin B12.
Cheese made from either goat or sheep milk is also an excellent source of nutrition. It is high in protein and calcium, and can also provide other important nutrients like phosphorus, magnesium, and zinc. Cheese made from goat milk is generally lower in fat than cheese made from cow’s milk, making it a healthier choice for those looking to watch their weight.
So if you’re looking for foods that can help you live to 100, be sure to include goat milk and cheese in your diet!
Almonds
Almonds are a rich source of monounsaturated fats, which have been shown to reduce the risk of heart disease. They are also a good source of antioxidants and vitamins E and B2. Additionally, almonds contain magnesium, which is essential for maintaining bones and muscles.
Eating just a handful of almonds each day can help you live a long and healthy life. So if you’re looking for a food that will help you reach your century mark, be sure to add almonds to your diet!
Small amounts of fish or other lean meats
In addition to being an excellent source of protein, fish and other lean meats are also rich in omega-3 fatty acids. These healthy fats have been shown to reduce inflammation throughout the body, protect against heart disease and stroke, and even boost brain health. If you’re not a fan of fish, you can also get omega-3s from grass-fed beef or lamb, as well as from flaxseed s or chia seeds.
Finally, Lean meats are also a good source of iron, which is essential for carrying oxygen throughout the body and preventing fatigue. If you don’t eat enough iron-rich foods, you may be at risk for developing anemia. Thankfully, including just a few ounces of lean meat in your diet each week can help keep your iron levels up.So there you have it: three good reasons to include small amounts of fish or other lean meats in your diet if you want to live a long and healthy life. Not only will these foods help keep your body fueled and functioning properly, but they’ll also help protect against some of the most common chronic diseases plaguing our society today.
Herbs and spices like turmeric, fennel, and garlic
When about herbs and spices that can help promote longevity, turmeric is one of the most well-known. This bright yellow spice has been used in Indian cooking for centuries and is said to have a wide range of health benefits.
Turmeric is a powerful antioxidant and anti-inflammatory agent. It has been shown to help improve cognitive function and memory, lower cholesterol levels, prevent blood clots, and protect against cancer.
Fennel is another herb with purported health benefits. This anise-flavored spice is often used in Italian cooking and is rich in antioxidants. Fennel has been shown to improve digestion, reduce inflammation, and boost immunity.
Garlic is another popular spice with a long list of health benefits. Garlic is known for its ability to lower blood pressure, improve cholesterol levels, prevent blood clots, and fight infection.