Would you take a pill if it promised to extend your life by several years? There isn’t a medication like that, but numerous studies in science have shown that certain foods can achieve the same result. It’s even better that our diets can promote longer life than if pharmaceuticals could guarantee it. Food is, after all, far more accessible and inexpensive than costly medications—not to mention much tastier.
Registered dietitians recommend eating one particular food every day if you want to live to be 100 years old. See what it is by reading on.
The One Meal You Must Have Every Day to Live to Be 100 Years Old
Even though some foods are associated with a longer lifespan, Jennifer Scheinman, RD, an expert in women’s health and longevity, says that eating a diet high in ultra-processed, low-nutrient foods is what really counts and that no single food can make up for it. According to scientific research, eating a diet high in whole grains, fruits, vegetables, and nuts and low in red meat can extend your life. One such diet that has been repeatedly shown to lengthen lifespan is the Mediterranean diet.
It can be challenging to change your diet if you’re not used to eating this way, particularly since you want to maintain your healthier habits over the long term rather than just for a short while. It can be beneficial to make small, gradual dietary changes rather than a big, abrupt one when it comes to long-lasting, healthful changes. Leafy greens are one food in particular that registered dietitian and longevity expert Ella Davar, RD, CND, CHC, suggests starting with and finding ways to incorporate into at least one meal per day if you want to live to be 100 years old.
According to her, leafy greens are rich in fiber, antioxidants, and other vitamins and minerals. Examples of these include kale, spinach, bok choy, collard greens, romaine, and Swiss chard. According to one scientific study, there was a significant difference in health between those who consumed one to two servings of leafy greens daily and those who did not—people who ate leafy greens daily were the equivalent of eleven years younger!
Although there are many foods associated with longevity, Davar suggests starting with leafy greens because they are incredibly adaptable and simple to include in a range of dishes. “You can easily add leafy greens to salads, smoothies, or stir-fries to add them to meals.” She adds, “They can also be blended into soups for an added nutritional boost, or used as wraps for sandwiches, salad dressings, and sauces.
According to Davar, you should notice changes in your health fairly quickly if you start including leafy greens in your diet. “In the short term, incorporating leafy greens regularly can lead to increased energy levels, weight loss, improved digestion and enhanced nutrient absorption. The antioxidants in these greens may also contribute to better skin and reduced inflammation, providing an overall sense of well-being,” she says.
According to Davar, consuming leafy greens on a daily basis can improve cognitive function, lower the risk of chronic diseases, and improve cardiovascular health over the long run. According to her, “a diet rich in vitamins, minerals, antioxidants, and fiber supports immune system and bone health, contributing to an extended and healthier lifespan.”
Additional Foods You Should Eat to Live to Be 100 Years Old
While adding leafy greens to your diet at least once a day is a great place to start if your goal is to live to be 100 years old, Scheinman also suggests regularly consuming beans and legumes based on the eating habits of people who regularly live to be 100 years old in good health in Blue Zones.
“Beans and legumes have been extensively studied for their health benefits, particularly in the context of chronic disease prevention and longevity. Many of these studies have focused on their contributions to heart health, diabetes prevention, weight management and cancer risk reduction,” Scheinman says.
She goes on to say that one of the main benefits of beans and legumes is their high fiber content. She also notes that as we age, the variety of good bacteria in our stomachs decreases, so it’s crucial to pay special attention to the amount of fiber we eat because it helps increase these beneficial bacteria. Another benefit of beans and legumes, according to Scheinman, is that they are very shelf stable and reasonably priced when compared to animal protein sources, making them accessible to almost everyone.
Generally speaking, anti-inflammatory foods like whole grains, veggies, fruits, nuts, fish, and healthy oils should be your top priority if you want to live to be 100 years old, according to Kerri Hawkins, MS, RDN, LDN, cPT, a registered dietitian for Eden’s and January AI. She suggests that the majority of your diet should consist of these foods.
In addition to being associated with a longer lifespan, she notes that eating a diet higher in anti-inflammatory foods can have immediate positive effects on health, such as a decrease in food cravings, an improvement in meal satisfaction, better bowel movements, and steady energy levels throughout the day. “One can anticipate improvements in biomarkers associated with chronic diseases, such as blood sugar, inflammation, oxidative stress, cholesterol, and immune function, with a regular consumption of anti-inflammatory foods. Long-term advantages have also included improved sleep, less fatigue, less joint pain, and less brain fog, says Hawkins.
It’s important to stress again that making dietary changes frequently takes time. Make modest adjustments to your diet gradually rather than overhauling it entirely. Eating for longevity is always greatly aided by including leafy greens in at least one meal a day. Play around with different approaches and enjoy the experience. After all, savoring your food is just as important as reaping its health benefits!
It’s important to stress again that making dietary changes frequently takes time. Make modest adjustments to your diet gradually rather than overhauling it entirely. Eating for longevity is always greatly aided by including leafy greens in at least one meal a day. Play around with different approaches and enjoy the experience. After all, savoring your food is just as important as reaping its health benefits!
