In recent years, researchers have used information gathered for more than a century to define a “longevity diet,” or approach to eating that leads to a longer, healthier life. What they found in an analysis of studies published in 2022 was that eating certain foods, and avoiding others, can increase life span by 10.7 years in women and 13 years in men, if started at age 20. These breads help regulate blood sugar, support gut health, and contribute to sustained energy levels—key components of healthy aging. Red wine, when consumed in moderation, offers potential health benefits that support longevity. It contains antioxidants such as resveratrol, which help reduce inflammation, support cardiovascular health, and protect against oxidative stress. To benefit from its effects, choose black coffee or limit added sugar and cream.
- Partner with N4L to deliver evidence-based meals that improve member outcomes, lower healthcare costs, and ensure compliance.
- Following the longevity diet means embracing mostly plant-based, nutrient-dense foods while limiting meat, dairy and processed products.
- There are no hard-and-fast rules regarding food preparation on the longevity diet, although it’s best to use low-fat cooking methods such as steaming, grilling, and sauteeing rather than frying.
- One of the most well-established longevity interventions is calorie restriction.
- They employ advanced manufacturing techniques and invest in research and development to continuously improve their processes.
- The diet encourages minimizing animal protein, especially for younger individuals.
What are common criticisms about longevity diets?
Nuts are nutrition powerhouses that provide healthful fat, plant protein, fiber, antioxidants, and vitamins. You’ll also get plenty of key minerals from nuts, like potassium and magnesium. From vitamin D to soluble fiber, these expert-backed nutrients support longevity by protecting your heart, brain, gut, and overall health as you age. In this section we bring together evidence from mammalian studies on the beneficial effects of fasting, describing the different models of fasting implementation, and their effects on disease risk factors, health, and longevity. People often mix longevity nutrition and fitness nutrition without realizing that each one healthstartsinthekitchen serves a distinct purpose in the body. Fitness nutrition focuses on supporting movement, strength, and recovery after physical effort.
What are the key nutritional components of the longevity diet?
Optimal Longevi-D K2 was created to support long-term vitality through nutrients that influence bone strength, cardiovascular wellness, and cognitive resilience. These ingredients raise each other’s effectiveness, creating a combined impact that supports longevity pathways throughout the body. CoQ10 supports cellular energy production and helps maintain a healthy metabolism. Vitamin K2 guides calcium away from arteries and into bones, encouraging both cardiovascular protection and skeletal strength.
Potential Health Benefits of the Longevity Diet
Nuts and fatty fishes, like salmon and sardines, contain omega-3 fatty acids, which are important for building the insulating sheaths that surround the nerve fibers that carry information from one brain cell to another. Although generally easy to follow, some critics suggest that emphasizing specific food groups may lead to imbalances if not carefully managed. Nonetheless, the diet remains a practical and research-backed framework for building healthy, longevity-focused eating habits. The Okinawan diet remains a valuable example of how traditional eating habits can promote both longevity and quality of life.
Mediterranean diet linked to lower mortality rates
“Eat a lot of vegetables, a lot of whole grains, and a lot of legumes — that’s the way to get to a much healthier state, and less weight,” says Longo. Imbalances in the gut microbiome have been linked with chronic diseases like obesity, type II diabetes, and cardiovascular disease (5). Tomatoes are rich in lycopene, a heart-healthy antioxidant that plays a crucial role in preventing cardiovascular disease.
Advanced Probiotics GI Support MD PhD Formulated Gut Friendly Low FODMAP
Through its extensive range of products and dedication to quality, the brand continues to be a trusted partner in promoting a healthy lifestyle. With a strong focus on promoting a healthy lifestyle, Holland and Barrett has become a trusted name in the industry. The brand’s commitment to providing high-quality products and exceptional customer service has earned it a loyal customer base. The latest endeavor signals an evolution from personalized gut health to whole-body health and aging management. In this case, if antioxidant management is identified as a priority, the platform then provides information on related nutrients and ingredients such as acerola concentrate, vitamin C and selenium that may help support antioxidant function.
#5 Focus on Whole, Minimally Processed Foods
It’s the overall eating pattern, rather than one food or food group, that’s key to longevity. A Mediterranean diet remains one of the gold standards for living longer and more healthfully. These markers include waist circumference, triglyceride levels, systolic blood pressure, weight, and body mass index (BMI). Nonhuman primates are a highly translational model for biomedical research and the rhesus monkey Macaca mullata is one of the best characterized for aging studies (Balasubramanian et al., 2017). Although initial reports seemed contradictory, subsequent comparisons between the studies resolved that the monkeys that weighed less and ate less lived longer and were healthier until later in life (Mattison et al., 2017). Popular fermented foods include fermented vegetables like kimchi or sauerkraut, dairy products such as kefir, swiss cheeses, and live yogurt, and fermented tea called kombucha.
Drinks
When combined with nutrient-dense eating patterns, fasting enhances the diet’s effectiveness by allowing the body time to reset and optimize internal function. A longevity diet is a scientifically supported eating pattern designed to increase lifespan, delay the onset of age-related diseases, and enhance overall quality of life. It focuses on nutrient-dense, anti-inflammatory foods that support cellular repair, metabolic balance, and disease prevention. A well-structured longevity diet should include generous amounts of vegetables, fruits, whole grains, legumes, nuts, and healthy fats while limiting red meat, processed foods, refined sugars, and highly processed carbohydrates. The goal is to create a sustainable way of eating that minimizes inflammation and oxidative stress, two major drivers of aging and chronic disease.
Fermented Foods
The brand has a long history, dating back to 1870 when it was established as a grocery store in Bishop’s Stortford, England. Over the years, Holland and Barrett has evolved and expanded its product range, becoming known for its wide selection of supplements and natural health products. See new developments from health and nutrition brands across Asia-Pacific, including new initiatives between Amway and biotech firm HEM Pharma, Mengniu’s sports nutrition plans and more. “South Korea already has a well-established infrastructure in which health data is routinely collected in daily life,” the Amway spokesperson said.
Fasting mimicking diet
Daily care builds a connection to well-being that lasts https://aanmc.org/naturopathic-medicine/holistic-nutrition-overview/ far beyond individual meals. This approach creates a steady feeling of balance and presence, shaping a long-term relationship with health. Silver says the best advice is not to be vitamin D deficient, and individuals meet their needs with the recommended daily amount of 600 to 800 IUs a day for adults.
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