9 Foods Backed By Science to Help You Live Longer

Life expectancy in the United States has decreased for the second year in a row.

People aren’t living as long. The current life expectancy is 76.4 years old. It’s the lowest in been in two decades. So, clearly, this isn’t good news, and people want to keep living and living as long as possible.

Longevity is a major focus of science and is on the tip of everyone’s tongue.

Here are nine foods backed by science to help you live longer.

1. Ginger

The primary health benefits of ginger are primarily due to its high antioxidant content.

It contains at least 25 different antioxidants, providing varied health benefits, from lowering blood pressure to controlling blood sugar to regulating cholesterol levels.

The antioxidants fight disease-causing free radicals in your body and protect you against various degenerative diseases, heart trouble, diabetes, arthritis, and even cancer.

You can have ginger in hot tea, soup, or fish, or add it to your stir fries and salads.

2. Eggs

Eggs are rich in protein and low in calories, making them a healthy choice for those who want to increase their longevity.

Protein has been shown to add longevity to your life due to its satiating properties.

Eggs positively affect weight loss, memory, and eye & bone health. They can also help your cholesterol by improving your HDL or good cholesterol.

Eggs can help regulate your blood sugar, essential for a longer life.

3. Salmon

Salmon is one of the healthiest foods to eat.

Salmon is a fantastic source of omega-3 fatty acids, which have been shown to decrease the risk of abnormal heartbeats, lower triglyceride levels, slow the growth of artery-clogging fat deposits, and reduce your blood pressure.

There is also evidence that omega-3s are brain food. They can reduce the risk of dementia and cognitive decline.

Most fatty fish are rich in omega-3s, but salmon is an exceptionally nutritious healthy food choice. It’s low in mercury, a potentially toxic contaminant.

All these properties make it excellent in promoting longevity and good health.

4. Cruciferous Vegetables

Cruciferous vegetables are some of the most nutrient-dense of all the foods.

They are powerhouses with the unique ability to modify your hormones, activate the body’s natural detoxification system, and inhibit the growth of cancerous cells.

They also contain the cruciferous phytochemical sulforaphane, which has been found to protect the blood vessel wall from inflammatory signaling, which can lead to heart disease.

Cruciferous vegetables should be chewed thoroughly or eaten shredded, chopped, juiced, or blended to release their potent anti-cancer properties.

You can eat a variety in both raw and cooked form daily.

You can try anything from broccoli, cauliflower, brussels sprouts, kale, and cabbage.

5. Avocados

A diet high in avocado and monounsaturated fat can lower your total blood cholesterol and increase good cholesterol.

This can reduce wrinkles on your skin.

They are also packed with health-promoting nutrients and phytochemicals, which can reduce many risk factors related to heart disease, diabetes, and stroke.

Don’t forget they contain various vitamins and minerals that help with everything from keeping your eyes healthy to regulating blood pressure.

You can eat one and a half avocados daily based on your diet and required calorie intake.

6. Berries

Berries like blueberries, cranberries, and raspberries can help protect you against disease and boost longevity.

They are rich in vitamins and minerals and are a great source of antioxidants.

These antioxidants can decrease inflammation, guard your cells against damage from free radicals, and reduce the risk of certain cancers, heart disease, stroke, and age-related brain diseases such as Alzheimer's and Parkinson's.

For the best results, mix berries in your yogurt, salad, or smoothie.

7. Olive Oil

You may have been asked to avoid fats and oils to stay trim and healthy.

However, olive oil is an exception in this case.

It is rich in monounsaturated fats, which are essential for good health.

Regular consumption of olive oil decreases the risk of stroke and heart disease due to its high content of micronutrients called phenols.

These phenols have anti-inflammatory and antioxidant properties.

People who eat regular olive oil have a higher chance of living longer, gaining an estimated average of two to three years.

8. Fermented Foods

The list of fermented foods includes kefir, sauerkraut, kimchi, kombucha, and other probiotics like yogurt.

A diet rich in fermented foods supplies the good bacteria required for maintaining a healthy gut.

This good bacteria is essential as you age when your microbiome loses diversity and variety of bacteria.

A more diverse microbiome in your body is associated with anti-obesity effects and appears to protect against infection and autoimmune disease.

Ideally, you want to have at least one serving of fermented foods daily.

9. Fresh Soybeans or Edamame

Fresh soybeans, or Edamame, have been a staple of Asian cuisine for generations, but they have also been gaining popularity in North America.

They are rich in isoflavones, a type of phytoestrogen that is plant-derived, estrogen-like substances.

Isoflavones have anti-inflammatory, antioxidant, anti-cancer, and antimicrobial properties.

They can help regulate the body's inflammatory response, slow down cellular aging, fight microbes, and protect against certain types of cancer, especially breast cancer.

All of this helps increase your lifespan.

You can eat Edamame raw straight from the pod, or you can boil, steam, microwave, and pan-sear it to make various tasty and healthy recipes.

The BMM Takeaway

These foods are proven by science to give someone the best health possible.

However, diet alone isn’t enough. We must be conscious of our decisions, habits, and lifestyle choices.

Train. Limit alcohol intake. Do NOT smoke and eat a well-balanced diet filled with the foods above.

We only get one life.

Preserve it and take care of it.