Eating these foods could add up to 13 years to your life

What is known about the study

Experts have proven that a diet rich in fruits, vegetables, whole grains, nuts, and fish can extend your life by up to 13 years if adopted early, and by 7 to 10 years even if started later.

These healthy eating habits not only promise to prolong your life but also improve the quality of these additional years through enhanced health and vitality.

This finding comes from research conducted by scientists at the University of Bergen in Norway.

They discovered that life expectancy could be increased by up to 13 years for 20-year-olds who made sustainable dietary changes. Meanwhile, a 60-year-old could extend their life by about eight and a half years, and even an 80-year-old could add an average of 3.4 years by changing their eating habits.

What to stock in your kitchen to extend your life

Leafy greens

Foods like spinach, kale, and Swiss chard are among the most nutrient-dense options. Rich in vitamins A, C, and K, as well as folate, iron, and calcium, these leafy greens are also packed with antioxidants that help combat oxidative stress and inflammation in the body.

Regular consumption of these vegetables can lower the risk of chronic diseases, including heart disease and some types of cancer. They are also excellent for maintaining healthy skin, hair, and vision.

Berries

Blueberries, strawberries, and raspberries are small but mighty when it comes to nutritional value. They are high in fiber, vitamin C, and various antioxidants, including anthocyanins, which have been shown to reduce oxidative stress and inflammation.

Berries can improve heart health by lowering blood pressure and cholesterol levels. They also support brain health and may help delay age-related cognitive decline. Additionally, their high fiber content aids digestion and regulates blood sugar levels.

Nuts

Almonds, walnuts, and pistachios are not only delicious but also packed with healthy fats, protein, and fiber. Nuts contain monounsaturated and polyunsaturated fats that are good for heart health as they can lower harmful cholesterol levels and reduce the risk of heart disease.

They also provide essential vitamins and minerals, including vitamin E, magnesium, and selenium, which support overall health and well-being. Nuts can also help with weight control by promoting satiety and reducing overall calorie intake.

Whole grains

Brown rice, quinoa, and oats are sources of complex carbohydrates, fiber, vitamins, and minerals. They provide a sustained energy boost and help maintain stable blood sugar levels, which is crucial for preventing diabetes and managing weight.

Rich in B vitamins, these grains play a key role in energy production and brain function. Their high fiber content aids digestion, promotes regular bowel movements, and prevents constipation. Additionally, consuming whole grains can lower the risk of heart disease and certain types of cancer.

Avocado

Known for its high levels of healthy monounsaturated fats, avocado can help lower bad cholesterol and reduce the risk of heart disease. It is also rich in fiber, potassium, and vitamins C, E, and K.

The healthy fats in avocados support brain health and improve cognitive functions. Avocado also contains antioxidants that protect the body from oxidative damage and inflammation.

Including avocado in your diet can promote healthy skin, hair, and nails, and may help with weight management by inducing a feeling of fullness.

Fatty fish

Salmon, mackerel, and sardines are packed with omega-3 fatty acids, essential for brain health and reducing inflammation. These nutrients are associated with a lower risk of heart disease, stroke, and cognitive decline.

Additionally, fatty fish is an excellent source of high-quality protein, vitamins D and B12, and selenium. Regular consumption of fatty fish can enhance heart health by lowering blood pressure, reducing triglyceride levels, and preventing plaque buildup in the arteries.

Moreover, omega-3s are crucial for maintaining healthy skin, joints, and eyes.

Legumes

Lentils, chickpeas, and black beans are among the best plant-based protein sources, making them excellent options for vegetarians and vegans. They are also high in fiber, which helps regulate blood sugar levels, supports digestive health, and reduces the risk of heart disease.

Regular consumption of legumes, rich in essential nutrients such as folate, iron, magnesium, and potassium, can promote a healthy gut microbiome, improve heart health, and support muscle health and recovery. Additionally, they are versatile and can be used in various dishes, from soups and stews to salads and sauces.

Cruciferous vegetables

Broccoli, cauliflower, and Brussels sprouts are renowned for their cancer-fighting properties. These vegetables are rich in fiber, vitamins C and K, and folic acid.

They also contain glucosinolates, compounds that have been shown to reduce cancer risk by protecting cells from DNA damage and inhibiting the growth of cancer cells. Cruciferous vegetables support overall health by aiding detoxification, reducing inflammation, and improving digestion.

Additionally, they are low in calories, making them an excellent choice for weight management.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.