10 Foods to Eat to Live to 100
- Mark Dworkin
- 6 days ago
- 2 min read
A.J. Pike
Beans and Legumes - Rich in protein, fiber, vitamins, and minerals. Helps control blood sugar. Supports digestive health. Promotes heart health. Antioxidant-rich.
Leafy Greens - Nutrient-dense. Improves inflammation, immunity, and heart health. Contains antioxidants and other brain protective compounds. Helps slow aging.
Nuts and Seeds - Pistachios, walnuts, almonds. Healthy fats, fiber, protein. Source of many vitamins and minerals. Antioxidant and anti-inflammatory properties. Lowers cholesterol and blood pressure. Reduces the prevalence of diabetes.
Whole Grains - Whole wheat, quinoa, and brown rice. Rich in fiber and nutrients. Supports healthy digestion, blood sugar control, and cholesterol levels. Helps you to feel fuller longer, which could help to manage weight. Sourdough breads have metabolic health benefits that can support longevity.
Olive Oil - Rich in monounsaturated fatty acids, associated with heart health. Reduces cholesterol levels, and helps fight free radicals associated with cardiovascular disease. Antioxidant and anti-inflammatory properties which support healthy aging. May benefit liver, kidney, digestive and brain health. Linked to longevity.
Turmeric - Key ingredient in stews, soups, and teas. Helps reduce chronic inflammation, promotes healthy digestion, and boosts immune function. Supports brain health and reduces the risk of nerve-related diseases associated with older age. Improves working memory and processing speed. Promotes healthy aging.
Sweet Potatoes - Purple sweet potatoes are rich in bioactive compounds, possess anti-aging potential and may support longevity. Sweet Potatoes are an excellent source of carbohydrates and fiber providing a steady energy source after eating. Antioxidants help fight inflammation.
Seafood - Provides a nutrient-dense source of protein. Supports lean muscle tissue and long-lasting health. Fish rich in omega-3 fatty acids, such as salmon, can benefit brain health and function, reduce inflammation, and support heart health. Consume at least 2x weekly.
Fruits - Provides essential vitamins, fiber, and antioxidants that contribute to overall health and vitality. When eaten daily, fruits can improve blood sugar control, weight management, and heart health.
Teas - Green Teas contain many bioactive compounds. Tea beverages possess antioxidant, anti-inflammatory, antimicrobial, and neuroprotective properties. Regular consumption of Tea may help reduce chronic diseases like certain cancers, diabetes, arthritis, and cardiovascular disease.
Other suggestions:
Drink mainly water for hydration
Limit red meat, dairy, and added sugar
Stop eating once you are full, or when you feel 80% full.
Get 7-9 hours of uninterrupted sleep
Practice regular physical activity, at least 150 minutes of moderate-intensity activity per week, with 2 days strength training.
Try managing stress through meditation, regular therapy appointments or spending time in nature.
Maintain a strong social network, especially for older adults.
