Eat These Foods to Live Longer, Studies Say

Eating certain foods may help you live longer. Studies show that plant-based foods, whole grains, and healthy fats are good for a long life. Making changes to your diet can add years to your life.
By Newsroom | Health, Diet |

A growing body of research suggests that dietary choices significantly influence human longevity. Numerous studies point to specific food groups and individual items that are associated with longer, healthier lives. This report examines the evidence presented in various sources, focusing on foods that may contribute to increased life expectancy and overall well-being. The findings indicate a strong consensus around plant-based foods, whole grains, and healthy fats as cornerstones of a longevity-promoting diet.

The foods men and women should eat to add years to their lives — full list - 1

Dietary Shifts and Life Expectancy

Evidence indicates that altering dietary habits, particularly in middle age, can potentially add years to one's life. A study published in PLOS Medicine suggests that individuals in their 40s who transition to a diet associated with longevity could see an increase of approximately 10 years in their life expectancy. The magnitude of these gains appears to correlate with the extent of the dietary change. While this study established a correlation, it highlights the substantial impact diet can have.

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The foods men and women should eat to add years to their lives — full list - 2

  • Changing an unhealthy diet to a healthy one in middle age could add 10 years to life expectancy.

  • The greater the change towards a healthy diet, the larger the expected gains.

  • The study acknowledged a correlation, not causation.

Core Food Groups for Longevity

A review of the provided sources reveals several food groups consistently recommended for their contributions to a longer lifespan. These include legumes, whole grains, produce (fruits and vegetables), fish, nuts, and seeds.

The foods men and women should eat to add years to their lives — full list - 3

  • Legumes and Whole Grains: These are repeatedly cited as fundamental components of diets associated with longevity. They are noted for providing fiber and essential nutrients that support overall health. Studies suggest a diet rich in these can add up to a decade to life expectancy, especially if adopted earlier in life.

  • Legumes and whole grains are foundational for longevity diets.

  • Produce (Fruits and Vegetables): Fruits and vegetables are described as a cornerstone of both Mediterranean and Planetary Health diets. They are rich in vitamins, antioxidants, and fiber, which help reduce inflammation and cell damage. Leafy greens like kale and spinach, as well as berries, are specifically mentioned for their health benefits.

  • Produce provides vital nutrients, antioxidants, and fiber.

  • Fish and Healthy Fats: Fatty fish is favored by longevity experts, offering essential nutrients that support overall health. Seeds, such as flax, chia, and hemp, are highlighted for their omega-3 fatty acid content and other beneficial compounds.

  • Fatty fish and seeds are important sources of healthy fats and nutrients.

  • Nuts: All nuts are generally considered beneficial, contributing to better heart, brain, and muscle health. They are linked to a lower risk of chronic diseases and are recommended as part of a healthy diet.

  • Nuts support brain health and lower chronic disease risk.

  • Fermented Foods: Probiotic-rich fermented foods are recommended for maintaining a healthy digestive system, which is closely linked to immune function and overall health.

  • Fermented foods contribute to gut health and immunity.

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Food GroupKey BenefitsCited in Sources
LegumesReduced cancer risk, blood sugar control, cholesterol reduction3, 7, 8, 9
Whole GrainsFiber, energy, blood pressure regulation, nutrient density1, 3, 6, 17
Fruits (especially Berries)Antioxidants, heart health, anti-inflammatory properties3, 5, 14, 15
Vegetables (Leafy Greens)Fiber, blood pressure regulation, nutrients1, 5, 6, 7, 15
Fish (Fatty)Omega-3 fats, essential nutrients for longevity3, 10, 13
NutsHeart health, brain health, reduced chronic disease risk3, 7, 9, 15, 16
SeedsOmega-3 fats, lignans, zinc, calcium5, 13
Fermented FoodsGut health, immune system support1, 13

Specific Foods and Their Reported Benefits

Beyond broad categories, specific foods and ingredients are noted for their positive impact on health and longevity.

The foods men and women should eat to add years to their lives — full list - 4

  • Walnuts: These nuts are particularly highlighted for their association with better heart health, reduced cancer risk, controlled blood sugar, and improved brain function. Regular consumption is suggested to contribute to a longer life.

  • Ginger and Turmeric: These spices are mentioned for their medicinal properties, with ginger potentially calming nausea and turmeric (and its compound curcumin) supporting the immune system.

  • Green Tea: Rich in antioxidants like catechins, green tea is identified as a beverage that can contribute to longevity.

  • Seafood: Essential nutrients found in seafood are noted for their role in supporting longevity and overall health.

Foods to Limit

Conversely, the research points to certain foods that should be restricted to promote a longer lifespan.

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  • Processed Foods: These foods, including refined items like cookies, cakes, and white bread, are linked to blood sugar spikes and increased inflammation.

  • Refined Grains: Unlike whole grains, refined grains lack fiber and essential nutrients, and their consumption is associated with a higher risk of conditions like heart disease and Type 2 diabetes.

  • High Saturated Fats: Foods high in saturated fats, such as some meats and butter, are linked to elevated cholesterol levels.

Conclusion

The available data strongly suggests that adopting a diet rich in whole, unprocessed foods is a key strategy for enhancing life expectancy. The convergence of evidence from multiple sources emphasizes the importance of plant-based foods, including legumes, fruits, vegetables, and whole grains, alongside healthy fats from fish, nuts, and seeds. While correlation between diet and longevity is established, the consistent recommendation across studies indicates that these dietary patterns offer tangible benefits for health and well-being. Further research could explore the synergistic effects of these food groups and the optimal integration of such dietary patterns across different demographics and age groups.

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Frequently Asked Questions

Q: Can changing my diet add years to my life?
Yes, studies show that changing to a healthy diet, especially in middle age, could add about 10 years to your life. The more you change, the more you might gain.
Q: What are the best foods for a long life?
Foods like beans, whole grains, fruits, vegetables, fish, nuts, and seeds are good for living longer. These foods give your body important nutrients and fiber.
Q: Are there foods I should avoid?
It is best to eat less processed foods, white bread, and foods with a lot of bad fats. These foods can cause health problems and inflammation.