These days living past 78 years old is considerably rare. Obesity, cancer, diabetes, strokes and other illnesses often lead to a premature death. However, there are ways to avoid certain illnesses altogether by eating the right foods. Studies show that a Blue Zone diet helps people live longer. While fruits, vegetables, whole grains, and herbs are important in keeping us healthy, these 11 foods for longevity are especially important and should be eaten on a daily basis.
Avoid taking pills and supplements to live to 100. Natural, whole foods are cheaper and contribute to better health.
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it's never too late to start eating well
No matter your current age, changing your diet now will offer a longer life. Living to 100 may seem unattainable to some, but to me, it is what I live for (literally). Eating foods for longevity allows me to feel better mentally, have increased energy, improved digestion, and increased focus.
All in all, eating well will have a ripple effect on your body and your mindset. These foods for longevity are all-natural and packed full of amazing nutrients to benefit your body for year to come – hopefully 100!
the 11 foods for longevity:
1. Coffee
benefits of coffee
Regarding foods for longevity, coffee ranks high on the list. Coffee has antioxidant and anti-inflammatory properties. Additionally, there’s evidence that drinking coffee daily stabilizes blood sugar levels and lowers the risk of type 2 diabetes.
how much coffee to drink daily
Caffeine should be limited to no more than 400 milligrams per day, which totals roughly three (8 oz) cups of coffee.
drink coffee black
Drinking black coffee is the best, since dairy products should be consumed only 2-3 times per week. Dairy products are linked to an increased risk of cancer. Milk and cream will also lead to weight gain. Adding additional flavorings such as syrups or sugar should be avoided or used very sparingly. Using sugar-based additives reverses the health benefits of coffee.
Organic coffee is best
Organic coffee is the most effective for longevity, because it’s richer in antioxidants. Most coffee plants grown conventionally are hybrids and require a higher use of pesticides. As for light, medium, and dark roasts – all are effective at providing you with excellent health benefits.
whole bean vs ground coffee
Grinding your coffee from whole coffee beans at home is the healthiest. Once coffee beans are ground they are exposed to air and the level of free radicals rise. Free radicals are unstable, independent molecules that can cause damage to your cells.
storing coffee
Store coffee beans in an airtight container at room temperature. Do not store your coffee in the fridge! Doing so will cause your coffee beans to absorb moisture, causing the taste and flavor of your coffee to be similar to that of stale, old coffee.
drink coffee within 20 minutes
The longer brewed coffee is exposed to air, the less effective the antioxidant properties will be. For the maximum antioxidant benefits, drink your coffee within 20 minutes of being brewed.
2. turmeric
benefits of turmeric
Turmeric may be the holy grail of foods for longevity. It is a one stop shop for curing many ailments. Turmeric is effective for use in a variety of medical conditions, including arthritis, liver disease, depression, respiratory infections, and dementia.
raw vs dried turmeric
Raw turmeric is absorbed in the body better than dried turmeric. Raw turmeric also aids in digestion, purifies your blood, reduces fat, slows the growth of tumors, and improves the condition of your skin. In Ayurvedic medicine, turmeric is the symbol of prosperity. It is believed to cleanse all the systems in the body, including, fever, infection, jaundice, dysentery, and arthritis.
storing raw turmeric
Raw, fresh turmeric should be stored in a breathable container (such as a mesh or paper bag) in a cool, dark place. Proper storage of turmeric roots can keep the turmeric fresh for several weeks.
how much turmeric to eat eaily
One tablespoon of freshly grated or sliced turmeric should be eaten daily, or 1 teaspoon of dried turmeric powder.
3. honey
benefits of honey
Unless you’re allergic, honey should be eaten every day. Honey has anti-inflammatory, antioxidant, and antibacterial properties. Honey’s antioxidants help lower cholesterol levels, which decreases the risk of heart disease.
how much honey to eat daily
Although honey is natural, it is still a form of sugar and should be used in moderation. It is recommended to have 1 teaspoon of honey daily. Too much sugar can lead to high blood pressure, diabetes, and inflammation. Honey should be taken in the morning on an empty stomach.
4. garlic
benefits of garlic
Garlic has many antibacterial and anti fungal properties. Garlic contains the compound allicin, which helps stop tumors and slows cancer cells.
wild vs clove garlic
Both forms of garlic contain a variety of medicinal compounds. However, wild garlic is found to be more effective in lowering blood pressure.
eat garlic raw
You will receive the most benefits from garlic if you eat it raw. The flavor may pack a punch, but cooking garlic kills the allicin and all of its amazing health benefits. Once raw garlic is chewed, chopped, or grated, allicin is formed by an enzyme reaction. Try to avoid cooking garlic by adding it to your meal after you’re done cooking.
how much garlic to eat daily
Aim to eat 1-2 garlic cloves, or 4 grams of garlic, per day.
5. lemon juice
benefits of lemon juice
Lemon juice comes with many health benefits. Lemon juice reduces the risk of heart disease, kidney stones, anemia, and cancer – to name a few! It also aids in weight loss and is a natural breath freshener.
how much lemon juice to have daily
You should drink the juice of 2-3 lemons daily. To ensure you have enough lemon juice, drink lemon water with every meal, or as a “snack” in between meals. Be aware – lemon water can cause dehydration, so make sure you’re still drinking plenty of plain water throughout the day.
6. walnuts
benefits of walnuts
Referencing foods for longevity, walnuts are rich in Omega-3s and antioxidants. Daily consumption of walnuts will also support your immune system and brain health as you age.
do not eat raw walnuts
Like many nuts, walnuts should be soaked in water for 8 hours, or overnight, before they are eaten. This is because raw walnuts are difficult for our bodies to digest. When walnuts have been soaked, the nutrients are also absorbed more easily.
how many walnuts to eat daily
A small handful, about 1/4 of a cup, should be eaten daily. Eating too many nuts will raise the acidity levels in the body, causing the delivery of oxygen to our cells to slow down and our cells to eventually die. When our inner pH levels remain low (acidic) our main organs begin to experience failure. Avoid this by eating more raw fruits and vegetables on a daily basis to. Refer to this chart for more information.
storing walnuts
Walnuts have a delicate oil inside and should be stored in the fridge to avoid the unsaturated fats from becoming rancid.
7. chia seeds
benefits of chia seeds
One of the best foods for longevity, chia seeds do so much for our bodies. Chia seeds are high in dietary fiber, Omega-3s, decrease inflammation, control blood sugar levels, lower blood pressure, and keep bones healthy and strong.
Chia seeds contain an antioxidant called quercetin, which slows aging on a cellular level. Quercetin is currently being further evaluated for its remarkable effects on those with diabetes, cardiovascular disease, Parkinson’s, and Alzheimer’s.
how to eat chia seeds
Chia seeds need to be soaked before eating for the body to properly digest them and for the nutrients to be absorbed easily. The ratio of chia seeds to water is 1:4, so 1/4 cup of chia seeds to 1 cup of water. Allow the chia seeds to soak for a minimum of 20 minutes. Always keep chia seeds n the fridge to preserve the Omega 3s and antioxidants.
There are numerous ways to eat chia seeds, ranging from mixing them in yogurt, oat bran, or pudding to drinking them in water. Every day, I mix 1 serving of chia seeds in my glass of water and drink it straight. Easy does it!
8. olive oil
benefits of olive oil
Olive oil is another extremely important food for longevity. Olive oil is high in polyphenols, which improves digestion, brain function, controls blood sugar levels, and fights against cancer, blood clots, and heart disease.
how much olive oil to have daily
It’s recommended to have 4 tablespoons of olive oil every day. If you find this to be a challenge, consider adding olive oil to your foods before eating (similar to the Italians)! No matter what I serve, once the food is on the plate, I drizzle olive oil on my food. Whether pasta, beans, rice, potatoes, or veggies – everything gets an olive oil bath.
Also, adding olive oil to your morning coffee is a great way to help your body’s digestive system!
extra virgin olive oil is the healthiest
Extra virgin olive oils are the best to use, because they contain higher amounts of healthy fats and antioxidants. Experts say 70% of olive oil in our stores are fake or watered-down, so make sure the olive oil you’re buying is real! It will have a peppery taste in the back of your throat and should also come in a dark bottle with a harvest date on the bottle.
Desert Miracle Olive Oil is hands-down the best olive oil to buy. It is organic, high in polyphenols, and high in antioxidants. Not to mention, it’s award winning and used by Michelin chefs! You can buy it on Amazon.
storing olive oil
Olive oil should be stored in a cool, dark place away from sunlight and heat sources. The three enemies of olive oil are heat, light, and air.
9. oat bran
benefits of oat bran
Oat bran is a rich source of dietary fiber, reduces the risk of heart disease, controls blood sugar levels, provides relief from IBS, and lowers the risk of certain cancers.
oat bran vs oatmeal
Oat bran is made from the outer shell of the oat groat seed, while oatmeal uses the whole oat. Oat bran is higher in protein, higher in fiber, and quicker to cook. I find the texture of oat bran to be much easier to eat than oatmeal, because the taste is similar to porridge.
add your essentials to oat bran
A bowl of oat bran in the morning is the perfect meal to get you energized and focused for the day. The wonderful thing about oat bran is it makes adding in all the essentials you need for the day, such as honey, walnuts, and fruits, so much easier!
storing oat bran
Always store oat bran in the fridge or freezer to preserve its nutrients.
10. green tea
benefits of green tea
Green teas are important in the foods for longevity category due to its variety of benefits. Green tea helps support brain function as you age, lowers the risk of heart disease, contributes to oral health, protects against cancer, boosts the immune system, and reduces acne.
best way to drink green tea
Avoid drinking green tea on an empty stomach or you may experience jitters and an upset stomach. Drinking green tea hot will deliver the most benefits to the body. Adding honey, fresh ginger, and lemon juice will enhance the flavor and provide a boost of nutrients!
storing green tea
Green tea, like all tea leaves, should be stored in an air-tight container to preserve the freshness of the leaves. Exposure to air and humidity will cause the tea leaves to change in quality.
11. Red Wine
benefits of red wine
When it comes to foods for longevity, believe it or not, red wine is very beneficial to the body. Red wine is filled with antioxidants that help keep your heart healthy. The tannins, or polyphenols, in red wine have anti-inflammatory and anti-cancerous properties.
cannonau red wine is best
Generally, dry red wines are healthiest for you because they have less sugar. According to the Sardinians, Cannonau di Sardinia red wine, made from the Grenache grape, is the healthiest of all. Italy refers to this wine as the “elixir of long life”. These grapes are said to be 10x more beneficial to your heart health than any other Italian grapes.
how much red wine to have daily
It is best to drink one 6 oz glass of red wine every day at meal time.
storing red wine
Unopened wine bottles should be stored in a cool, dark place with the bottle lying on its side. This ensures the cork stays in contact with the wine and helps keep the wine moist. Red wine is best kept in a wine cooler, cellar, or basement at approximately 55 degrees F. The ideal serving temperature of red wine should be between 60-68 degrees F.
Before pouring, open the wine and allow it to “breathe” for 30 minutes – 1 hour. This allows the process of oxidation to occur. After opening, red wine should be kept no longer than 5 days.
If you do not drink alcohol, please do not start now. While there are health benefits to red wine, these benefits can be found in other foods naturally without the consumption of alcohol.
these 11 Foods for longevity are not enough
You can eat the above foods daily, but your diet alone will not be the key to living to 100. There are other factors that make up your overall health, and this includes a purpose or a meaning in life, no stress, exercise, sleeping well, and good company. Chances are if you wake up every morning with a set goal in mind (a purpose) you will be happier. In doing so, you will connect with yourself on a deeper level.
Your diet plays an essential role in longevity and how you age. Foods for longevity do not in include processed foods. Try to avoid microwavable, frozen, and canned goods. Fresh, organic, whole foods offer the most nutrients. Read here for more information on starting a whole food diet.
A plant-based diet is filled with foods for longevity that will increase your chases of living to 100. Eating more fruits and vegetables every day will also lower your risk of premature death by nearly 42 percent!
Disclaimer – These products are not intended to diagnose, treat, cure, or prevent any disease. Remember to always consult with your doctor or primary care physician before taking any new medical advice. If you are pregnant or nursing discuss with your doctor before use. Speak with your pediatrician or primary care physician before giving any of these to a child under the age of 18.
THE 11 FOODS FOR LONGEVITY:
- COFFEE
- TURMERIC
- HONEY
- GARLIC
- LEMON JUICE
- WALNUTS
- CHIA SEEDS
- OLIVE OIL
- OAT BRAN
- GREEN TEA
- RED WINE
