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The lifestyle experts at Real Simple have revealed foods like sweet potato, nuts and seafood can help extend your life to the ripe old age of 100, and beyond. Introducing the list, Real Simple said: "This fascination with centenarians, or those who live to 100 years of age or more, has yielded entire research groups dedicated to learning about this demographic. "From their research, they’ve teased out lifestyle similarities across these unique individuals, from food choices, social practices, and general attitudes and outlooks on life.
"We’ve spoken to a handful of experts on the topic to better understand the common practices of those in this illustrious group—particularly when it comes to what they eat." How to live longer (function (d, s, n) { var js, fjs = d.getElementsByTagName(s)[0]; js = d.
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“Fiber-rich foods are thought to help control cholesterol and blood sugar, as well as lower the risk of chronic diseases like cancer and heart disease.” Legumes include the likes of: Legumes include the likes of beans, peas and lentils. (Image: Getty Images) Real Simple added: "So, regardless of whether you typically reach for chickpeas, black beans, red lentils, snap peas, or otherwise, all of them will help promote longevity.
" Olive Oil Another common ingredient found in the kitchens of those living to (or well-past) 100 is olive oil. Real Simple explains: "This culinary staple is said to be high in healthy unsaturated fats that support optimal cholesterol levels. "It’s also rich in micronutrients like plant compounds, vitamin E, and vitamin K that serve as antioxidants to lower inflammation throughout the body, further decreasing chronic disease risk.
" Nuts and Seeds “Nuts, which are full of vitamins, minerals, and unsaturated fats, are also staples in centenarians' diets,” Davis said. “Nuts are associated with reduced risk for heart disease and inflammation, likely due to their rich antioxidant content.” While seeds have a similar nutritional composition to nuts meaning they also offer similar benefits.
Tea Whether it’s green, black, herbal, caffeinated, or decaf, tea is one of the top beverages among those that live to be 100 or older, according to Real Simple. How many cups of tea/coffee should you drink a day? document.addEventListener('DOMContentLoaded', function() { iFrameResize({ }, '#exco-iframe-234482'); }, false); This is said to be thanks to the various antioxidant-rich plant compounds it contains.
Tea consumption has been shown to support immune, heart, gut, brain and metabolic health. Seafood “Researchers have also found that centenarians eat smaller amounts of meat and tend to include more fish and other lean seafood in their diets,” Davis said. Certain types of seafood, according to Real Simple, serve as a naturally concentrated sources of omega-3 fatty acids.
These are potent anti-inflammatory agents that encourage optimal immune, brain, and heart health. The best fish and chip shops in the UK document.addEventListener('DOMContentLoaded', function() { iFrameResize({ }, '#exco-iframe-234042'); }, false); Whole Wheat Sourdough Bread Whole wheat sourdough bread is another of the foods to eat which will help you reach 100 or older.
It's the whole grains, Davis explains: "They are rich in fiber, minerals, and B vitamins, especially when compared to their white, refined counterparts. “Eating whole grains is associated with a lower mortality risk from cardiovascular disease and cancer.” Whole Wheat Sourdough Bread is said to be one of the foods to eat to help you reach 100 (or older).
(Image: Getty Images) While sourdough bread tends to have a lower glycemic index than other loaves, supporting blood sugar management and metabolic health, Real Simple adds. Starchy food, like bread, in the diets of those who live to be 100 are also thought to help keep their energy levels high. This means they remain active until very late in life, LongeviQuest founder Ben Meyers added.
Sweet Potatoes Sweet potatoes are rich in fibre and micronutrients like: These help to improve immune, heart and metabolic health. Turmeric Certain nutrient-dense spices, like turmeric, can also promote longevity, Real Simple said. “Turmeric is rich in phytonutrients, such as flavonoids, that may be beneficial to living longer,” expert Bradley J.
Willcox added. The phytonutrients in turmeric works to reduce inflammation throughout the body, supporting overall health. Other eating patterns to help you live longer There are other eating patterns, Davis said, observed in those 100 or over including: RECOMMENDED READING: Other healthy habits to help you live to 100 Other healthy lifestyle habits followed by centenarians include: How many of these foods are in your diet, and how many of these lifestyle habits do you follow? Will you be living to 100?.
