Eight everyday foods that support a healthier, longer life

Health experts are highlighting a list of everyday foods that may significantly boost longevity and reduce the risk of chronic illnesses such as heart disease, diabetes, cancer and dementia. According to nutrition researchers, incorporating certain nutrient-rich items into daily meals can support healthy aging and improve overall well-being. Let’s take a quick look:

1. Broccoli

Broccoli contains sulforaphane, a powerful compound associated with lower risks of cancer, heart disease and diabetes. Researchers say regular consumption may help protect cells from oxidative damage.

2. Yogurt

Rich in protein and probiotics, yogurt supports gut health and digestion. Studies indicate that people who eat yogurt regularly tend to have lower rates of diabetes and better metabolic health.

3. Dark Leafy Vegetables

Spinach, kale, arugula and similar greens are packed with fiber, vitamins and antioxidants. These nutrients help reduce inflammation, maintain a healthy gut and support cognitive function as people age.

4. Lentils

A staple in many cultures, lentils are loaded with protein, fiber and plant-based nutrients. They help stabilise blood sugar, improve digestion and may reduce inflammation.

5. Nuts

Almonds, walnuts, pistachios and other nuts provide healthy fats, protein and fiber. Experts say a small serving each day can promote heart and brain health, while also slowing age-related decline.

6. Olive Oil

A core ingredient of the Mediterranean diet, olive oil is rich in antioxidants and healthy fats that protect the heart and reduce inflammation. Research also links it to improved memory and brain function.

7. Pomegranate

Packed with antioxidants, vitamins and fiber, pomegranate may help reduce inflammation and improve insulin sensitivity. Its nutrients have been shown to aid in diabetes management as well.

8. Salmon

Salmon and similar fatty fish are high in omega-3 fatty acids, which play a crucial role in supporting heart and brain health. Regular consumption may also slow the aging process at the cellular level.

MEDITERRANEAN DIET RECOMMENDED FOR LONGEVITY

Medical specialists insist that these foods align closely with the Mediterranean diet, which has been widely regarded as one of the healthiest eating patterns in the world. Centered on fruits, vegetables, nuts, legumes, whole grains, yogurt, olive oil and fatty fish, the diet is known to help prevent age-related conditions including cardiovascular disease, diabetes, cancer and cognitive decline.

Experts say that even small, consistent dietary changes can meaningfully contribute to a longer, healthier life.