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Eating To Be 100: 7 Best Foods To Consume for Longevity

September 26, 2023

You are what you eat.

Our food choices dictate a considerable portion of our overall health, not only limited to our weight, energy levels, mood, complexion, and cognition. To live longer, one must also be deliberate in consuming nutrient-dense foods, which allows the body to restore vitality, fight sickness, and improve immunity.

If you are still wondering what foods to consume for longevity, read on below.


Cruciferous vegetables


Vegetables such as kale, broccoli, cauliflower, and cabbage belong to the cruciferous family. These powerhouse foods have the unique ability to detoxify your body and activate its natural healing system. A phytochemical in cruciferous vegetables called sulforaphane has also been found to safeguard our bodies against cancer and cardiovascular diseases, two of the leading causes of death worldwide. To unlock their full benefits, be sure to chew thoroughly or consume them shredded, chopped, juiced, or blended.




Nuts are packed with healthy fats, plant protein, fiber, antioxidants, phytosterols, and minerals. Despite being dense with calories, studies show that nut consumption actually aids in weight management by curbing appetite. Research also shows eating nuts regularly can lower your risk of cardiovascular diseases by up to 25%. Chop some walnuts, almonds, or raw cashews into your next salad for added flavors and a longer life!




Seeds are nutritional powerhouses, similar to nuts for their healthy fats, minerals, and antioxidants. However, seeds boast higher protein content and are rich in trace minerals. Omega-3 fats can be found in flax, chia, and hemp seeds. Flax, chia, and sesame seeds are also packed with lignans, which are phytoestrogens that fight breast cancer. Sesame seeds are rich in fiber, while pumpkin seeds are notably high in zinc. To maximize their nutritional benefits, eat them raw or lightly toasted. You can also add flax or chia seeds to your morning smoothie, juice, or water for a quick health boost.




Berries such as strawberries, blueberries, and cranberries are heart-healthy foods that are rich in antioxidants. Studies have shown that eating berries can improve blood pressure, lower signs of oxidative stress, and reduce total and LDL cholesterol. Berries also have anti-cancer properties and are good for brain health. In fact, there is evidence that suggests eating berries can help prevent cognitive decline that comes with aging. Plus, they’re tasteful options for snacks! Make your own blueberry jam or incorporate strawberries into your next dessert for a burst of flavors and antioxidants!




Beans and legumes are rich sources of antioxidants that provide several benefits for your health. Consuming them daily can help protect against colon cancer by modulating cellular division and reducing inflammation. A study also suggests that beans and other legumes may be beneficial in beating obesity, a risk factor for deadly diseases including cancer, diabetes, and heart disease.

Whether you prefer red beans, black beans, chickpeas, lentils, or split peas, beans are a great addition to any diet. Try them all and discover your personal favorites.


Onion and garlic


Onions and garlic are from the allium family of vegetables. These vegetables are known for their anti-diabetic, anti-cancer, and immune-boosting properties. According to research, increased intake of onion and garlic is associated with lower risks of gastric and prostate cancers. Thanks to their organosulfur-compound content that help detoxify carcinogens, inhibit cancer cell growth, and scavenge free radicals in the body. You can reap these benefits by chopping, crushing, or chewing your onion or garlic.




Tomatoes contain health-promoting nutrients, including folate, vitamin C, and potassium. They are also loaded with lycopene, a natural compound that helps protect the body against prostate cancer, UV skin damage, and cardiovascular disease. Cooking tomatoes enhances lycopene absorption, making tomato sauce a great source! In addition, lycopene is also best absorbed when paired with healthy fats, so for an added punch of nutrition, enjoy yours with fatty fish, seeds, and healthy oils!


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