7 Foods That Can Make You Live Longer

Ask anyone about his or her life goals and living a long and healthy life is bound to make the list. The Centers for Disease Control and Prevention (CDC) has placed the average person in Sub-Saharan Africa between 75 and 80 years. This is subject to other factors like the level of economic status (Poverty, Lower Middle Class, Upper Middle Class and Rich) which affects the purchasing power.

It is also important to note that the purchasing power is actually detrimental in the good health and nutrition endeavors, since it acts as a catalyst to enable the endowed purchase junk foods. While being cognizant of the fact that we are what we eat, we still have a lot of misconceptions about eating healthy, and we are still being bombarded with a lot of information about good health and nutrition. Take care of yourself, know yourself, and be your best doctor – you know yourself more than anyone else.

There is a very thin line between burning of calories and the actual intake of food. Some of us have even gone to calory count. The ultimate goal is to leave our bodies well nourished as we stay energized through out.

However, processed foods seem to be doing a lot of damage. Some have addictive effects, while others leave us vulnerable to lifestyle diseases like Obesity, High Blood Pressure, and other cardiovascular diseases.

Though physical activity is part of the picture, food plays an undeniably huge role. None of these areas share an identical diet, but there’s definitely some overlap. Generally speaking, meat is kept to a minimum while produce reigns supreme. Start eating your way to 100 by including these 7 Foods That Can Make You Live Longer in your diet.

1. Fish

Salmon contains omega-3 is very healthy for the heart.  It contains fatty acids that will add the much needed nutrients that you require to make you remain healthy.  Other sources of fish include mackerel, herring, lake trout and bluefin tuna.

Eating fish regularly will reduce the risk of having a heart attack. It will also prevent other conditions like stroke, Arrhythmia and also reduce the blood pressure. This is as long as you don’t have other conditions that may trigger the occurrence of these diseases.

Other benefits of consuming seafood include you deriving the lean proteins that will enable you loos weight and / or maintain your physique.

2.     Nuts

When you combine the healthy fats, carbs rich in fiber and proteins, nuts provide the richest source of nutrients you can have.  They consist of proteins, antioxidants, fiber, minerals and phytosterols.

Studies show that consumption of nuts impact the cognitive functions of the old age. They do this by lowering the glycemic load of an entire meal, hence keeping diabetes at bay. As the study reveals, aged women who included 5 (five) servings in their diet per week passed the cognitive tests. Those who didn’t have nuts in their diet had a problem and were more likely to have the cognitive disorder.

Good sources of nuts include walnuts, almonds, hazelnuts, pistachios among others.  Snack in these healthy nuts, they can be taken with or without accompaniment, and get the double benefit of good health and nutrition and staying alert while keeping those lifestyle diseases at bay!

Walnuts are one of the best types because they provide omega-3 fats good for keeping the heart healthy. They also:

• Lower the risk of cancer
• Reduce inflammation
• Control the blood sugar levels of Type 2 Diabetes patient
• Good in healthy aging
• Make the brain function optimally

3.     Whole Grains

Many people cut out carbohydrates when trying to eat healthier, but it’s not necessarily the best idea. The exact type of carbohydrate is more important, and whole grains are some of the healthiest you can choose. They’re filled with important nutrients, particularly fiber. New research is suggesting the reason obesity has become such a huge problem is because the lack of fiber negatively affects the bacteria in our intestines. Researchers explain fiber helps in feeding microbes so as to maintain a healthy gut microbiome, and thus have a positive effect in maintaining good health and nutrition.

The benefits that accrue are:

• Improved digestive health

Fiber aids in regular bowel movements and prevents constipation by adding bulk to stool and ensuring it passes more easily through the intestines

• Anti-inflammatory effects

SCFAs (Short-Chain Fatty Acids) produced during fiber fermentation have been shown to reduce inflammation in the gut and throughout the body, helping to lower the risk of chronic diseases.

• Enhanced immune function

A healthy gut microbiome influences immune responses, helping the body to defend against pathogens and reduce the risk of autoimmune diseases.

• Improved metabolic process

Regular consumption of fiber contributes to better blood sugar control and improved insulin sensitivity, reducing the risk of Type 2 diabetes.

• Management of Weight if taken in the right portions and at controlled intervals

High-fiber foods are often lower in calories and can promote feelings of fullness, reducing overall calorie intake and assisting in weight management.

• General improvement of mental health

The “Gut-Brain-Axis”, a correlation between the wellness of the gut and the brain, shows that when the gut is in optimal condition, production of neurotransmitters will improve the cognitive function of the body.

• Improves the condition of the heart

Fiber can help lower cholesterol levels and improve heart health by reducing the risk of cardiovascular diseases.

The sources of Whole Grains are bulgur, quinoa, oats, barley, brown rice, and other nuts and seeds.

In conclusion , incorporating a diverse array of fiber in the diet is crucial for nurturing the microbes that reside in the gut. This not only enhances digestive health but also contributes to various systemic benefits, aiding in the prevention and management of numerous health conditions. Eating a balanced, fiber-rich diet is a simple yet powerful way to support both microbial health and overall well-being.

4.  Legumes

Legumes are linked to longevity and a reduced risk of lifestyle diseases. Including legumes in your diet can lower the risk of heart disease, high blood pressure, stroke, and type 2 diabetes.

Health benefits of legumes:

• Improving both glycemic and lipid control in people with type 2 diabetes. A study showed that a low-glycemic index diet emphasizing legume consumption resulted in a 0.5% reduction in mean A1C levels and decreased total cholesterol, triglyceride levels, and blood pressure.
• Lowering the LDL(Low-Density Lipoprotein) cholesterol levels. This is the undesired level of Cholesterol levels that lead to heart disease and stroke.
• Because they are rich in potassium, magnesium, and fiber, they positively impact blood pressure management. Studies have found that consuming legumes can reduce both systolic and mean arterial blood pressure.
• The fiber, protein, and slowly digested carbohydrates in legumes can aid satiety and weight control.
• Legumes have anti-aging and mitochondria-protecting benefits.

5.     Fruits and Vegetables

Fruits and vegetables, like legumes, lower the blood pressure, thus reducing the risk of heart attack, stroke, and prostate cancer. They also help you have a healthy gut, boost the overall immune system and keep digestion issues at bay. 

Fruits and veggies also contain Magnesium, a mineral that help in controlling enzymic reactions to the general wellbeing of the body. Other vitamins include:

• Folate that keeps you active in old age.
• Calcium, vital for healthy bones and teeth and supports muscle, nerve, and gland function.
• Potassium which helps maintain healthy blood pressure.
• Iron needed for healthy blood and normal cell function.
• Chloride, both a mineral and electrolyte that works with other electrolytes, such as sodium and potassium, to regulate fluid balance, blood pressure, and pH levels in the body.

6.  The Darky Green Leaves

Classified as cruciferous veggies, they are particularly necessary to longevity of life. They contain fiber and minerals such as folate that ensure this, and also important to keep the heart healthy. They also contain Vitamins A, C and K also linked to staying healthy in old age.

Other benefits of the darky green leaves are:

• Keep the inflammatory conditions at bay
• Prevent Cancer
• Support Gut Health
• Mental Sharpness
• Better Eye Health
• Blood Glucose Control

They include Broccoli, Brussels Sprouts, Kale, Bok Choy and Spinach.

7. Fermented Foods

Fermented foods have numerous health benefits and are of high nutritional value.

Their benefits include:

Fermented foods have garnered significant attention for their potential health benefits and nutritional value. Here are several ways in which they contribute to good health and nutrition:

1. Probiotics: A beneficial bacteria that helps restore and maintain the natural balance of gut flora, which is crucial for digestive health, immune function, and overall well-being.
2. Digestive Health: The fermentation process breaks down food components, making them easier to digest. This can help alleviate digestive issues such as bloating, gas, and constipation. Some fermented foods also contain enzymes that aid in digestion.
3. Nutrient Absorption: Fermentation enhances the bioavailability of certain nutrients. It can reduce levels of antinutrients (compounds that inhibit the absorption of nutrients) in foods, thereby increasing the absorption of vitamins and minerals. Fermented foods like yogurt can increase calcium and magnesium availability.
4. Immune Support: A healthy gut microbiome plays a critical role in immune function. Probiotics found in fermented foods may boost the immune response by enhancing the production of specific antibodies and promoting the activity of immune cells.
5. Mental Health: Just like in the Whole Grains (Number 3) that explains the “gut-brain axis”, Probiotics help reduce symptoms of anxiety and depression, potentially influencing mood and cognitive function.
6. Heart Health: Certain fermented foods help lower cholesterol levels and blood pressure, contributing to cardiovascular health. For instance, fermented dairy products like yogurt and kefir have been linked to favorable heart health outcomes.
7. Weight Management: Regular consumption of fermented foods may help with weight management. Probiotics may influence metabolism and fat storage, and these foods can also promote satiety, reducing overall food intake.
8. Skin Health: Fermented foods rich in probiotics may also contribute to healthy skin by reducing inflammation and improving conditions like acne and eczema. The gut-skin axis is an area of active research, highlighting the interconnection between gut health and skin health.

9. Variety and Culinary Exploration: Fermented foods add diversity to the diet, introducing new flavors and textures. This variety can enhance meal enjoyment and encourage a broader intake of nutrients.

Common fermented foods include yogurt, kefir, sauerkraut, kimchi, kombucha, miso, tempeh, and pickles. Each offers unique bacterial species and potential health benefits. It’s important to note that while fermented foods can be beneficial, the effects can vary from person to person, and moderation is key. It’s also advisable to choose high-quality products with live cultures for maximum benefit.

Summary of the 7 Foods That Can Make You Live Longer

With a lot of processed and gluten foods available, we need to check what we eat to ensure we keep lifestyle diseases at bay. This is especially so if we are in old age, or approaching old age. However, this does not exempt the young ones. Good habits should start early, train a child to eat an apple instead of a sweet and you will reap the benefits!

Let us all strife to a good health and nutrition nation by ensuring we have fish, nuts, whole grains, legumes, fruits and vegetables, the darky green leaves and fermented foods in our diet.