While many factors influence longevity, a healthy diet is a good start.
Certain foods can be loaded with vitamins, minerals and antioxidants, according to the Express .
Dr Shireen Kassam, honorary senior lecturer at King's College Hospital, London (UK), founder of Plant-Based Health Professionals UK Nutrition Centre, said: We have long known that a healthy diet can have a positive impact on longevity and health.
In particular, the diets of people in the Blue Zones - where the longest, healthiest people live - may contribute to more people living to 100 than anywhere else in the world . What is the secret to longevity in this diet?
The diets of people in the Blue Zones - where many of the longest-lived, healthiest people live - may contribute to more people living to 100 than anywhere else in the world.
Eat plenty of vegetables, fruits, whole grains and beans
All five Blue Zones in the world are characterized by high intakes of vegetables, fruits, grains, and legumes.
These nutrient-rich foods help reduce your risk of life-threatening health problems, such as heart disease or stroke.
Avoid eating too much meat, dairy, sugar and processed foods.
At the same time, foods to avoid in the Blue Zone also play an important role.
People living in these areas typically do not eat much meat, dairy, sugar, and processed foods.
Beans are the main source of protein.
People in Blue Zones have in common a diet that is primarily or entirely plant-based, with an emphasis on consuming beans as their main source of protein, says Dr. Kassam.
Recent studies have confirmed that switching to a more plant-based diet at any age has health benefits.
Switching to a plant-based diet from age 20 could increase lifespan by about 11-13 years
That's because plant foods are full of health-promoting nutrients like fiber, polyphenols, vitamins and minerals, and hundreds of phytonutrients work together to reduce the risk of chronic diseases by promoting better gut health, reducing inflammation and improving glucose regulation.
This, in turn, can also prevent many other health problems, from cancer to dementia.
Therefore, reducing the risk of these life-threatening diseases may help prolong life.
What does the research say about this?
The benefits of this Blue Zone diet have also been scientifically proven.
Research published in the academic journal PLOS Medicine also highlights the positive effects of a plant-based diet on longevity.
The team found that switching to a more plant-based diet from the age of 20 could increase lifespan by around 11-13 years, according to Express.
And the biggest gains in longevity were seen with higher intakes of legumes: 2.2 to 2.5 years; whole grains: 2 to 2.3 years; and nuts: 1.7 to 2 years, the team added.
Furthermore, switching to a more plant-based diet from age 60 also helps prolong life.
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