Longevity is affected by genetic traits and environmental factors. Research by C. Cannella published in "Archives of Gerontology and Geriatrics" in 2009 reports that nutrition is a major determinant in longevity, and a balanced diet rich in fruits and vegetables, complex carbohydrates, fish and adequate water may extend life of the healthy elderly population. Calorie restriction also extends lifespan, based on research by P.W. Estep published in "Public Library of Science" in 2009.
Fruits
Fruits have an abundance of antioxidants, such as beta carotene, luteine, lycopene, selenium and vitamins A and C. Antioxidants may help you slow down the aging process and reduce your risk of chronic diseases. The Harvard School of Public Health recommends that you eat a colorful variety of fruits every day; fruits contain nutrients that may help you to reduce your risk of cancer, heart disease, stroke and loss of vision. Research by Kelly Wolfe published in the "Journal of Agricultural and Food Chemistry" in 2008 reports that pomegranate and berries, particularly wild blueberries, blackberries and raspberries, are packed with antioxidants and have a higher cellular antioxidant activity compared with other fruits.
Vegetables
Vegetables, especially green leafy vegetables, are rich sources of vitamins, minerals and antioxidants. Fresh vegetables are the major component of a Mediterranean diet. A Mediterranean diet, which includes fresh fruits and vegetables, whole grains, legumes, nuts, seeds and a little fish, may reduce your risk of heart disease and mortality.
Nuts
Nuts and seeds are a rich source of protein, minerals, vitamins, antioxidants and unsaturated fat. Nuts reduce the risk of type 2 diabetes and cardiovascular disease, and have anti-inflammatory properties, based on research by Stephen Nash published in "Current Atherosclerosis Reports" in 2008. Walnuts have an abundance of ellagic acid, an antioxidant, and alpha linolenic acid, an omega-3 fatty acid that may reduce your risk of cardiovascular disease, cancer, rheumatoid arthritis and asthma. Research by Rune Blomhoff published in the "British Journal of Nutrition" in 2008 reports that walnuts have a high antioxidant content compared with other nuts, and eating walnuts may reduce mortality from heart disease.
Fish
Fish is sometimes referred to as brain food because of its fat content. Cold water, fatty fish, such as salmon, are rich sources of eicosapentaenoic acid and docosahexaenoic acid, omega-3 fatty acids that may reduce your blood pressure and cholesterol, and reduce your risk of heart disease, rheumatoid arthritis and osteoporosis. Fish is also a good source of protein and vitamins.
References
- MayoClinic.com: Genetic Study Looks at Longevity
- "Archives of Gerontology and Geriatrics"; Nutrition, Longevity and Behavior; Cannella, C.; 2009
- "Public Library of Science"; Short-Term Calorie Restriction in Male Mice Gene Expression of Aging; Estep, P.W.; 2009
- United States Department of Agriculture: National Nutrient Database for Standard Reference
- Harvard School of Public Health: Vegetables and Fruits
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