These Top 3 Longevity Foods Will Surprise You
Janset Berzeg
10/9/20243 min read
In our common search for a longer, healthier life, the foods (and beverages) we choose to consume play the most important role.
When you really think about it, we get to be born with all that we need. We are perfectly designed pieces of wonder, and our bodies are able to heal themselves, their wounds and disease. Where disease comes from is external. It is in the environment we have created that causes disease and illness. The pollution, the stress and the ultra-processed foods are all contributors. Frankly, it is us, humans that bring the illness.
Back to the topic, some foods not only nourish our bodies but also have properties that combat aging and reduce the risk of inflammation and chronic diseases.
In this post, I'll share with you my findings about the top three longevity foods that are super inexpensive and available. I searched far and wide to nail the three powerful and sophisticated longevity foods, and all I found was; beans & legumes, brassica veggies, and tomatoes:)) Another proof that we make life too complicated when the answer is everywhere.
I am just joking around of course because I'm not surprised of this outcome. I have been following Bryan Johnson for many years now and legumes+brassica make up a sizeable portion of his daily food intake.
Explore Bryan Johnson's Longevity Blueprint
Each of these foods is backed by scientific evidence that highlights their benefits for our health and longevity. Let's go through one by one.
1. Beans & Legumes Family
Beans and legumes are nutritional powerhouses packed with dietary fiber, minerals, and vitamins. One of the most significant benefits of the dietary fiber found in these foods is its ability to support a healthy gut microbiome. Research has shown that fiber feeds beneficial gut bacteria, leading to the production of short-chain fatty acids (SCFAs) like butyrate. These SCFAs play a crucial role in lowering inflammation in the body, which is essential for preventing chronic diseases such as heart disease, diabetes, and certain cancers.
A study published in Nutrients (2020) highlighted that increased fiber intake is associated with a reduced risk of all-cause mortality, emphasizing the protective effects of a high-fiber diet. By including beans and legumes in your meals, you’re not just enhancing your nutrition; you’re also fostering a gut environment that promotes health and longevity.
2. Brassica Veggies (a.k.a. Cruciferous Vegetables)
Brassica vegetables, including kale, broccoli, cabbage, and cauliflower, are well-known for their numerous health benefits. One of the standout compounds found in these vegetables is sulforaphane, which is produced when we chew or chop them. Sulforaphane has gained attention for its ability to protect our DNA from damage and its potential role in boosting our immune system.
Research has demonstrated that sulforaphane exhibits anti-cancer properties, as seen in a study published in the Journal of Nutritional Biochemistry (2015), which found that sulforaphane can help eliminate cancer stem cells. Additionally, its antioxidant properties play a vital role in reducing oxidative stress, which is a significant contributor to aging. Including a variety of brassica vegetables in your diet can be a delicious and effective way to promote cellular health and longevity.
3. Tomatoes
Tomatoes are not only a staple in many cuisines but also a remarkable source of lycopene, a powerful antioxidant. Clinical studies have indicated that lycopene can lower the risk of certain cancers, particularly prostate and breast cancer. Research published in The Journal of Nutrition (2012) showed that regular consumption of tomatoes and tomato products is linked to a reduced risk of prostate cancer, attributing this effect to lycopene's ability to protect DNA from oxidative damage.
Furthermore, lycopene has anti-inflammatory properties that can help mitigate chronic diseases associated with aging. By incorporating tomatoes into your diet, you can harness the protective benefits of lycopene while enjoying their delicious flavor.
Consuming beans, legumes, brassica vegetables, and tomatoes is a no brainer, powerful strategy for enhancing longevity and overall health. These foods are rich in nutrients and compounds that promote a healthy gut microbiome, protect against DNA damage, and lower inflammation—all critical factors in combating age-related diseases.
As you make choices about what to eat, try to pick up the habit of being mindful whenever you can (hint: you always can). By nourishing your body with these nutrient-dense options, you take significant steps to support your health for years to come.
