In today’s world of vastly over-processed, cheap, quick foods, wholesome foods have taken a backseat. We have strayed from our natural roots, and as a consequence, our health is on the decline. However, for those who choose to eat an abundance of fresh, healthy foods, longevity is a natural by-product. While you might not live to 100 by eating these foods, you can certainly cut your risk of developing many diseases and, therefore, live a healthier life.
Advice from Centenarians
Before we get into the specific foods to eat, here’s some general health advice from centenarians themselves. They tell you how to increase your chances if you hope to live to 100:
- Avoid takeout as much as possible. Instead, cook food at home using fresh ingredients. Also, don’t cook with too much salt.
- Opt for fresh meat instead of packaged deli meat. Processed meats have been linked to cancer, so avoid them as much as you can.
- Eat plenty of fibre to improve digestion and get vital nutrients.
- Indulge in sweets occasionally, but try to eat mostly dark chocolate when your sweet tooth gets the best of you.
- Use real sugar and butter instead of the substitutes.
- Drink coffee, but keep alcohol to a minimum.
- Make sure to eat plenty of protein and keep processed carbs low.
- Eat only until you’re full.
- Practice positive thinking.
- Exercise often.
- Spend plenty of time with friends and family.
With those out there, let’s get into the foods you should eat if you want to live a long, happy, healthy life!
If you want to live to 100, you definitely need to get peas into your diet. Eating cooked peas and other legumes – a huge part of the Mediterranean diet – may slow down aging of the cells, according to a study published in BMJ. Scientists believe the fibre and antioxidants present in peas gives them their anti-aging powers.
According to research published in BMC Medicine, people who eat walnuts regularly (at least three times per week), will live two to three years longer, on average. Walnuts help reduce the risk of cancer and heart disease, which will certainly help you live longer.
Carrots have been known to help improve vision and eye health, but they might also help you live longer. A study done by the Universities of Glasgow and Exeter found that the carotenoids present in carrots can decrease the speed at which aging occurs and may even make you more attractive to potential mates! (That’s always a bonus, right?) Plus, carrots contain tons of Vitamin A, which helps to protect the skin from bacteria and generate new skin cells.
According to a study done by the University of Copenhagen, a diet high in healthy fats such as those found in coconuts can slow down brain aging by shielding DNA from damage. If you want to live to 100, you should seriously consider adding coconuts into your diet by cooking with coconut oil, drinking coconut milk, or simply eating fresh coconuts.
Fermented foods such as sauerkraut have a lot of good bacteria that can increase your life span. The bacteria have benefits such as reducing inflammation, increasing metabolism, and boosting the immune system.
According to Kansas State University researchers, eating sweet potatoes regularly could increase your chances if you hope to live to 100. They reported that sweet potatoes, especially the purple variety, contain high levels of anthocyanin, a compound that decreases cancer risk and increases longevity.
Wine and Chocolate
A glass or two of wine per day won’t hurt you; in fact, the resveratrol in the wine – a polyphenol compound found to slow down aging and reduce cancer risk – can help you live longer. However, make sure you drink red wine, as this type of wine contains the most resveratrol.
As far as chocolate, opt for dark chocolate made with little or no added sugar. Dark chocolate contains flavonoids, which have antioxidants that can help reduce inflammation and protect the skin against oxidative damage. Plus, dark chocolate can help boost cognitive function.
Well pomegranates might help you live to 100, or at least longer than average, according to a Swiss study. Researchers say that a molecule found in pomegranates called urolithin A can enable muscle cells to guard themselves against major causes of aging.
One of the best sources of omega-3 fatty acids, salmon can help you live to the ripe old age of 100. Omega-3’s help reduce inflammation and protect against conditions such as heart disease, dementia, and arthritis. Salmon contains a high amount of astaxanthin as well, a natural pigment considered one of the best anti-aging antioxidants in the world.
So, blueberries taste great and are high in Vitamin C and A as well as anti-aging antioxidants such as anthocyanin. A high intake of this compound could help protect you against age-related diseases as you get older. Plus, the antioxidants found in blueberries can shield you from oxidative damage that contributes to diseases such as heart disease and cancer.
These are just a few foods that could help you live to 100.
Living to 100 might not just come down to food, but what you put in your body can certainly boost your chances of living a long life. We either feed disease or fight it every time we eat, so if you want to keep your body healthy and inflammation-free, make sure to eat an abundance of the foods listed above.
Important Note *
Remember that everyone is different, and it is ultimately YOUR RESPONSIBILITY to find what your body responds to. So please do your due diligence before trying anything new, including getting Medical Advice to ensure your safety and peace of mind.
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6 replies on “Can You Live to 100+”
I loved your exercise series and this last informative piece on nutrition.
Thank you for all the trouble you have gone through to help the rest of us.
You seem a very good example of how healthy we can become.
Hi Ursula, I try hard to make the posts I publish relevant for people our age, so I am extremely happy to hear you are enjoying the posts and find them informative, So thank you very much for your comment, I appreciate it, Ian
This is awesome advice which I try to practice daily. Thank you.
Hi Joanne, Thank you for taking the time to email me with your comment, I appreciate it very much, Ian
Thank you so much for all your help. I definitely required it to get back my get up and go. I have now been seriously looking at my nutrition, I am fermenting vedge and eating sourdough bread, I believe this is more popular in U.S.A. Than here in U.K. I don’t know anyone here in Scotland fermenting, but have noticed sourdough bread in the supermarket. If I have a lazy day and don’t bake! I can get it when shopping. I look forward to your e-mails as I’m sure so many out there do keep them coming. Wishing you continued good health.
Hi Rosina, Thank you for your comment, I try to post relevant information to help subscribers, I do research to ensure everything is correct and accurate, thank you for your feedback, Kind regards Ian