Longevity experts share their top 12 foods to eat for a long life.

Everyone dreams of finding the magic formula for a long and healthy life, but it's not as simple as a quick fix. However, there are some steps you can take to improve your odds, and it starts with what you eat.

Dr. Linda Shiue, an internist and director of culinary and lifestyle medicine at Kaiser Permanente in San Francisco, emphasizes the importance of both diet and exercise in promoting longevity. "If you want to live longer, improve what you’re eating and start moving your body more," she advises.

Choosing the right foods for a longer life can be challenging, but experts agree that focusing on natural, unprocessed options is key. Dr. Shiue suggests filling your plate with "foods in their natural state, like whole grains, vegetables, fruits, fish, eggs, and nuts," while avoiding ultra-processed options like white bread.

To guide us in making healthier choices, we consulted three top longevity experts and asked them about their grocery preferences. Here's what they recommend:

1. Cruciferous Vegetables:

   - Broccoli, kale, Brussels sprouts, and cabbage are rich in anti-inflammatory, anti-cancer, and anti-aging phytonutrients.

   - They are a great source of magnesium and folate, essential for DNA methylation.

2. Dark Leafy Greens:

   - Full of fiber and plant chemicals like folate, crucial for heart health and reducing the risk of certain cancers.

3. Fatty Fish:

   - Wild salmon, sardines, anchovies, herring, and mackerel are rich in omega-3 fatty acids, protecting against heart-related issues and inflammation.

4. Whole Grains:

   - Harvard’s School of Public Health found that whole grains can reduce bad cholesterol, triglycerides, and blood pressure, lowering the risk of cardiovascular diseases and diabetes.

5. Extra Virgin Olive Oil:

   - Rich in monounsaturated fats, antioxidants, and polyphenols, it has anti-cancer, anti-inflammatory, cardioprotective, and neuroprotective properties.

6. Berries:

   - Low glycemic load prevents blood sugar spikes and high in antioxidants, aiding cell repair.

7. Fermented Foods:

   - Kimchi, kombucha, tempeh, miso, and sauerkraut are sources of beneficial bacteria promoting a healthy gut.

8. Tree Nuts and Seeds:

   - Almonds, brazil nuts, sunflower seeds, pumpkin seeds, cashews, and walnuts reduce visceral fat and improve insulin sensitivity.

9. Plain Yogurt:

   - Rich in protein, calcium, magnesium, and GABA, a neurotransmitter that relaxes the body, lowers stress, and improves sleep.

10. Dark Chocolate:

    - Associated with a reduced risk of heart attack, stroke, and diabetes due to antioxidant-rich polyphenols and flavonoids.

11. Legumes:

    - Lentils, peas, chickpeas, and peanuts stabilize blood sugar, lower cholesterol, and reduce the risk of colon cancer.

12. Tomatoes:

    - Contain lycopene, an antioxidant preventing cardiovascular disease, and high vitamin C levels for immunity and wound healing.

While there's no one-size-fits-all approach to a longer life, incorporating these foods into your diet can be a tasty and beneficial step towards better health. Remember, it's about progress, not perfection.

name and discuss one specific nutrient listed on nutrition facts that is important to help decrease the risk of chronic disease.the prefix that is added to the word autotroph to denote organisms which can use inorganic compounds in the environment to fix carbon dioxide with hydrogen atoms to make organic molecules isall organisms require an influx of substances from their habitat to meet their needs for chemical elements and energy.nutrient density definitiona cell typically contains ______ water.which microorganism uses inorganic chemicals for energy and carbon dioxide for carbon?oils and fats play an essential role in a healthy diet, and you should eat approximately 12 teaspoons a day.______ is the acquisition of chemical substances by organisms for use as an energy source or as building blocks of cellular structures.nutrition is the acquisition of chemical substances by organisms for use as an energy source or as building blocks of cellular structures.indicated by the acronym chonps, the essential nutrients of microbes include carbon, oxygen, , , and sulfur.barbara creates a table of the six essential nutrients. macronutrients micronutrients carbohydrates fats proteins vitamins water minerals where did barbara make an error in placement of a nutrient? fats vitamins water carbohydratesa calorie is another term for carbohydrate.processed, low-fat foods are typically low in calories.foods that have 35% of a daily intake of a nutrient are classified the same as those that have 20%.which statement describes a nutritionally balanced diet?what element is not an essential nutrient for a microbe?when estimating a serving size, it is good to know that 3 oz. of __________ is about the size of a deck of cards. a. meat, poultry, or fish b. cheese c. nuts or candy d. vegetables, pasta, or ricecompared to products made with whole grains, refined grain products ______ fiber, vitamins, minerals, and healthy fats.minerals needed for some enzymes to function are useful at low concentrations, but the same minerals can be toxic in high concentrations.organic foods tend to have higher levels of nutrients than nonorganic foods. please select the best answer from the choices provided. t f2 in 4 daily calories should come from fat. please select the best answer from the choices provided. t fwhat determines a microbe's nutritional type?fiber belongs to the class of nutrients known asorganic foods tend to have higher levels of nutrients than nonorganic foods.which of the following is a healthy fat? a. saturated fat b. trans fat c. polyunsaturated fat d. enriched fat