Longevity Diet — Foods to Eat to Live Longer

What is Longevity Diet?

Longevity diet is a complex phenomenon and the factors that determine one’s lifespan are genetics, living environment, behaviour and dietary habits. Nutrition for longevity has been in the limelight due to the belief that eating habits greatly influence longevity.

Several scientists have been looking for ways to increase lifespan of humans.

Valter Longo is a biochemist who has done extensive research on longevity diets.

Several studies have shown that a diet that is mostly plant-based, high in complex carbohydrates unsaturated fats and low or adequate in protein is linked with longevity(2^✔ ✔Trusted Source
New Article Outlines the Characteristics of a Longevity Diet

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Longevity Diet: What to Eat?

The most popular diets associated with longevity are discussed below.

• The Japanese diet for long life has been researched intensively due to the steady increase in life expectancy of the Japanese population. The traditional longevity health foods in the Japanese diet are rice, noodles, fish, meat, eggs, soy products, seaweed, seasonal vegetables and green tea. The macronutrient composition comprises 60 — 65% carbohydrates, 20 — 25% healthy fats and 5 — 10% proteins.
• The fasting-mimicking diet has shown improvement in parameters depicting longer life expectancy. This diet includes a plant-based approach with fasting and feeding periods.
• The Okinawa diet belongs to the Ryukyu island in China and is influenced by the cuisines of the Japanese mainland, China and South-East Asian countries. The longevity foods of the Okinawa diet include plant-based foods, herbs, teas, fish, and pork, with pork and sweet potatoes holding special positions on the menu. Various varieties of seaweed are consumed for their rich mineral, fiber and essential fatty acid Green leafy vegetables and herbs are a part of their everyday diet. Teas are a popular beverage, whereas semi-fermented drinks like Kohencha are also consumed(4^✔ ✔Trusted Source
  Sho, H. (2001). History and characteristics of Okinawan longevity food. Asia Pacific Journal of Clinical Nutrition, 10(2), 159-164.
  
  Go to source).

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• The Mediterranean diet has been viewed to be the healthiest diet for a long time. Seasonal fruits and vegetables, nuts, seeds, legumes, whole cereals, dairy products (like milk, cheese, and yogurt), fish, herbs, spices and olive oil are consumed, while simple sugars, red, and processed meats are restricted. People following a Mediterranean diet have lengthy telomeres an indicator of longevity that makes it one of the best diets for longevity(5^✔ ✔Trusted Source
  Mediterranean diet linked to longer life
  
  Go to source, 6^✔ ✔Trusted Source
  Dominguez, L. J., Di Bella, G., Veronese, N., & Barbagallo, M. (2021). Impact of Mediterranean diet on chronic non-communicable diseases and longevity. Nutrients, 13(6), 2028.
  
  Go to source).
• The Vegan diet is a plant-based diet that excludes all foods sourced from animals like meat products, fish, dairy products and honey. Veganism being low on protein or certain amino acids like leucine and methionine has shown to possess lifespan-enhancing abilities. Gut microbiota is diverse among people following a vegan diet(7^✔ ✔Trusted Source
  Appleby, P., & Key, T. (2016). The long-term health of vegetarians and vegans. Proceedings of the Nutrition Society, 75(3), 287-293.
  
  Go to source, 8^✔ ✔Trusted Source
  Norman, K., & Klaus, S. (2020). Veganism, aging and longevity: New insight into old concepts. Current Opinion in Clinical Nutrition and Metabolic Care,23(2), 145-150.
  
  Go to source).

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According to Valter Longo’s longevity diet, the foods for long life should be plant-based, rich in complex carbohydrates and unsaturated fats, and low in protein. The foods to eat to live longer are whole grains, legumes, vegetables, nuts, salmon, and olive oil. He also suggests that the eating window should be 12 hours a day and fasting for the remaining duration(9^✔ ✔Trusted Source
What to know about fasting, aging, the - longevity diet€˜ and when you should eat

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What are the Health Benefits of a Longevity Diet?

The different diets that promote longer life expectancies have portrayed a wide array of health benefits.

• Plant-based diets have consistently reduced disease rates like diabetes, heart disease, and cancer. It provides the essential vitamins, minerals, fiber, and phytonutrients that prevent age-related diseases. Including unsaturated fatty acids in the diet protects against cardiovascular disease. Limited intake of red meat, processed foods, simple sugars, saturated fats, and alcohol reduces the risk of diseases and improves insulin resistance, fasting insulin levels, and lipid profile.
• Limited protein-intake (majorly from plant sources) has shown to exhibit results associated with longevity.
• Frequent consumption of aromatic, medicinal plants, spices, and herbs provides powerful antioxidants and anti-inflammatory compounds.
• Adhering to a plant-based diet may also help bring eubiosis (microbial balance) into the gut microbiota. A healthy gut is essential to prevent inflammation, allergies, food intolerances, and several diseases.
• Fasting or following the fasting-mimicking diet every three to four months helps turn down inflammation, blood pressure, insulin resistance, and risk for several other diseases(2^✔ ✔Trusted Source
  New Article Outlines the Characteristics of a Longevity Diet
  
  Go to source).

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What are the Disadvantages of Longevity Diet?

An entirely plant-based diet may not be suitable for pregnant women, young children, and older adults, as it may not provide all essential nutrients in sufficient amounts. Following a low protein diet may not be suitable for people over the age of 65 since protein is required to prevent frailty and preserve lean body mass. Considering such diets after consultation with a healthcare professional is recommended(2^✔ ✔Trusted Source
New Article Outlines the Characteristics of a Longevity Diet

Go to source, 8^✔ ✔Trusted Source
Norman, K., & Klaus, S. (2020). Veganism, aging and longevity: New insight into old concepts. Current Opinion in Clinical Nutrition and Metabolic Care,23(2), 145-150.

Go to source).

Longevity Diet Recipes

Below are some exciting longevity diet recipes for a longer and healthier life.

Comaut

Ingredients:

Pumpkin, potatoes, white leeks or white onions, sage, extra virgin olive oil, salt, and pepper.

Directions:

• Cook the cut vegetables in water with a little salt for 30 minutes.
• Later blend the ingredients to a thick soup consistency.
• Season with oil, pepper and sage and serve hot(10^✔ ✔Trusted Source
  Comaut
  
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Rice, Leeks, and Herbs

Ingredients: Semi-brown rice, small leeks, herbs, grana padano cheese, parsley, and vegetable broth.

Directions:

• Clean and cut the herbs.
• Slice the white portion of leek and cook in water with little oil.
• Toss in the herbs and let them cook for 10 minutes.
• Add the vegetable broth and let it boil.
• Later add rice and let it cook.
• Once cooked add the chopped parsley and serve with grated cheese sprinkled over(11^✔ ✔Trusted Source
  Rice, Leeks, and Herbs
  
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Cabbage patties

Ingredients: Cabbage, sandwich bread, tomatoes, garlic, onion, parsley, tomato paste, corn flour, extra virgin olive oil, salt, and pepper.

Directions:

• Blanch the cabbage in salted boiling water and drain.
• Soak the bread in water and squeeze out the water.
• Mix the soaked bread, parsley, salt, pepper and oil in a bowl.
• Divide this mixture and knead them into patties.
• Cover the patties with cabbage leaves and hold them together with a toothpick.
• Make a thin paste of corn flour and dip the patties in them.
• Cook in an oven for 20 minutes.
• For the sauce add together garlic, onion, tomato paste and the remaining cabbage shredded into strips.
• Season the sauce and add the cooked patties. Serve hot(12^✔ ✔Trusted Source
  Cabbage Patties
  
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