Top 10 Foods To Include In Longevity Diet Plan

Raw leafy greens contain less than 100 calories per pound, making them ideal for weight management. In addition to weight loss, eating more salads, leafy greens, or raw vegetables has reduced the potential risk of heart attack, stroke, diabetes, and some cancers. These are also rich in essential B vitamins, folate, lutein, zeaxanthin, and carotenoids, which help protect your eyes from minor damage. 

Also Read: 10 Immunity Boosting Vegetables To Level Up Your Health! 

2. Edible Seeds  

Nuts and seeds contain protein, healthy fats, minerals, and antioxidants. Flaxseeds, sunflower seeds, and chia seeds are high in omega-3 fats, lignans, and phytoestrogens that combat breast cancer. Sesame seeds are rich in calcium and vitamin E, while pumpkin seeds are a great source of zinc. To reap their benefits, consume raw or lightly roasted nuts and seeds. Add flaxseeds or chia seeds to your breakfast smoothie or oatmeal for a healthy boost. 

Also Read: 8 Benefits Of Pumpkin Seeds For Weight Loss 

3. Berries  

Berries are a great addition to your diet as they are rich in antioxidants, good for your heart, and have anti-cancer properties. Research has shown that regularly consuming blueberries or strawberries can improve blood pressure, reduce oxidative stress, and lower total and LDL cholesterol. Additionally, berries are considered excellent brain foods and may help prevent cognitive decline as you age. 

4. Pomegranate   

Pomegranates are unique fruits with tiny, crunchy, juicy seeds and a delicious mix of sweet and tart flavours. Punicalagin, a pomegranate phytochemical, is the most abundant and responsible for more than half of the antioxidant activity of pomegranate juice. Phytochemicals contained in pomegranates have various anti-cancer, cardioprotective, and brain-protective effects.   

Also Read: Pomegranate Juice Benefits And Side Effects 

5. Legumes And Beans   

Eating legumes such as red beans, black beans, chickpeas, lentils, split peas and others daily can help stabilise blood sugar levels, reduce appetite and prevent colon cancer. Beans are the most nutrient-dense source of starch and digest slowly, making them an antidiabetic and weight-loss food.  

They also help control food cravings by blunting the rise in blood glucose levels after a meal and promoting satiety. Additionally, soluble fibre helps lower cholesterol, and resistant starch, which intestinal bacteria convert to short-chain fatty acids, helps prevent colon cancer.  

Also Read: Everything You Need to Know About Green Gram 

6. Mushroom   

Regular consumption of mushrooms reduces the risk of breast cancer. Porcini and Portobello mushrooms contain aromatase inhibitors, compounds that inhibit estrogen production, making them particularly effective in preventing breast cancer.  

Studies on various types of mushrooms have found that they have anti-inflammatory effects, enhance immune cell activity, prevent DNA damage, slow cancer cell growth, and inhibit angiogenesis. Mushrooms should always be cooked. Raw mushrooms contain agaritin, a possible carcinogen that is significantly reduced when cooked.   

7. Onion And Garlic   

Allium vegetables, to which onions belong, benefit the cardiovascular and immune systems and provide antidiabetic and anti-cancer benefits. Increased vegetable Consumption has been linked to a lower risk of developing stomach and prostate cancer. Onions are known for their organosulfur compounds, which help prevent cancer by detoxifying carcinogens, preventing the growth of cancer cells, and blocking angiogenesis.  

Also Read: 11 Amazing Benefits Of Spring Onions 
 

8. Tomatoes   

They contain many health-promoting nutrients, including lycopene, vitamins C and E, beta-carotene, and antioxidant flavonols. Lycopene helps protect skin from UV rays, prostate cancer, and heart disease. About 85% of the lycopene in your diet comes from tomatoes.  

One cup of tomato sauce contains 10 times more lycopene than one cup of chopped raw tomatoes. Remember that carotenoids like lycopene are best absorbed when consumed with healthy fats. So, for added nutritional value, enjoy tomatoes in salads with nuts or nutty dressings.  

9. Green tea   

Including green tea in your regular diet can be a great way to level up your living and health. Green tea is known for its metabolic properties and high vitamin C content. It is also rich in polyphenol antioxidants like epigallocatechin gallate (EGCG). Various studies have shown that green tea can help prevent Alzheimer's, dementia, obesity, cancer, and heart disease. 

Additionally, it can also have positive effects on skin health. Consuming green tea twice a day is advised for maximum health benefits. Doing so can increase your chances of living a long and healthy life, free from any health conditions. 

Also Read: 10 Green Tea Benefits For Health & Weight Loss 

10. Extra Virgin Olive Oil   

Extra virgin olive oil, a staple in Mediterranean cuisine, contains healthy monounsaturated fats and beneficial antioxidants like hydroxytyrosol and oleocanthal. These antioxidants can help cells function better by promoting autophagy, which clears out damaged parts of cells. This is particularly important because autophagy declines as we age and activating it may help promote healthy ageing.   

Longevity Diet Sample Meal Plan   

If you are asking, "What is the best diet for longevity? Then, here is the sample diet plan you can follow to improve your living and health. It is the healthiest diet for longevity. 

Dietitian's Recommendation 

A longevity diet is a healthy diet that helps people live longer. To follow this diet, you should eat plenty of veggies, fresh fruits, and whole grains and avoid meat and dairy products. However, you can enjoy small amounts of low-mercury seafood and, occasionally, dairy products made with goat milk.  

It's important to consume all food within a certain period and follow a five-day fasting plan a few times a year. Eating nutritious food and following these guidelines can improve your health and live a longer, happier life. 

Dt. Lavina Chauhan  

The Final Say 

In short, making daily healthy choices can significantly impact one's quality and length of life. The longevity diet is a sustainable and scientifically backed way to achieve this goal by emphasising nutrient-dense foods, mindful eating, and a balanced approach to nutrition. The diet includes foods rich in antioxidants, vitamins, proteins and minerals, which can help prevent chronic diseases and promote overall health. 

Moreover, the longevity diet encourages people to adopt a mindful and intuitive approach to eating. It recommends that people listen to their bodies and eat only when hungry. This approach can help people develop a positive relationship with food, reduce stress, and improve overall well-being. 

FAQs  

1. Are eggs part of the longevity diet?  

Eggs can be included in the longevity diet as they contain good-quality protein and micronutrients. These help the body perform various functions, including maintaining health and making eggs a healthy choice.  

2. When should you eat to live long?   

Limit your food intake to 12 hours. For example, it starts after 8 AM and ends before 8 PM. Do not eat anything for 3 to 4 hours before going to bed.   

3. What is the healthiest breakfast for a long life?  

A healthy breakfast for a longevity diet can include whole grains, nuts, and fruit.