More people are living to be 100. The U.S. Census Bureau estimates the number of centenarians in the United States will increase at least five-fold by the year 2050. While good genes can help you live to a ripe, old age, eating the right foods may also boost your chances of seeing the century mark, according to Richard Flanigan, M.D., a professor of medicine at the University of Colorado Health Sciences Center and author of "Longevity Made Simple." A number of superfoods are loaded with longevity ingredients.
Sweet Potatoes
Japan's Okinowa Islands have the world's longest living people, and sweet potatoes are an Okinawan staple, Dr. Flanigan says. These superfoods have more beta-carotene than carrots, more protein than wheat, and more fiber than oat bran, according to registered dietitian Elizabeth Somer, author of "Age-Proof Your Body." In an investigation of more than 900 oldsters in the islands, known as the Okinawa Centenarian Study, Okinawans were found to have 80 percent less breast cancer and prostate cancer, 50 percent less ovarian and colon cancers, and an 80 percent lower risk of heart disease than Americans.
Purple Grapes
Scientists have discovered that resveratrol, a compound found in purple grapes and wines made from them, can slow the aging process and extend lifespans. The peel of grapes contains the most resveratrol, says Somer, who adds that only purple grapes contain resveratrol. White grapes and white wine are devoid of this compound. Grapes are also rich in antioxidants, which help prevent free-radical damage that can lead to longevity-halting cancers. However, excessive consumption of alcohol can increase the risk of some kinds of cancers, liver problems and early death, according to Flanigan.
Tomatoes
These red vegetables are loaded with lycopene, a phytochemical that extends life by protecting against cancers and heart disease, Somer says. She adds that lycopene is a particularly powerful weapon against ovarian and cervical cancers that often strike women in mid-life. Cook up a dish with tomato sauce or tomato paste. They have up to five times as much lycopene as fresh tomatoes. Canned tomatoes also have more lycopene than fresh tomatoes.
Fish
Cold-water fish like salmon, tuna and mackerel are swimming with omega-3 fatty acids that help ward off heart disease and other chronic diseases that may slash your lifespan, Somer notes. And because omega-3s are natural anti-inflammatories, they can help ease inflammation associated with arthritis and other chronic illnesses associated with aging. On the other hand, the saturated fat found in red meat increases the risk of heart disease and possibly dementia and Alzheimer's disease, according to Dr. Flanigan.
Mushrooms
Mushrooms are considered a superfood because research suggests these veggies ease inflammation and boost immunity. Flanigan notes that immunity declines after age 60, leaving you vulnerable to life-threatening illnesses. But you don't need to shell out more money for exotic mushrooms in order to supercharge your immunity. In one Penn State University test-tube study, inexpensive white button mushrooms resulted in a better immunity boost than more expensive ones, such as shitake and oyster mushroom. Add mushrooms to tomato sauce for a double-dose of longevity boosting.
Brown Rice
The outer coating of brown rice contains a wealth of age-fighting micronutrients, Flanigan says. Brown rice also contains magnesium, a mineral that reduces the release of stress hormones, and cholesterol-lowering fiber. A high-fiber diet helps keep blood sugar steady and prevents overeating that can lead to obesity. Excess weight is associated with heart disease, diabetes and other serious diseases. Staying at a healthy weight with a fiber-rich diet of brown rice served with other longevity superfoods can improve your odds of living to be 100. At the very least, these superfoods will help keep you healthy as you age.
References
- Richard Flanigan, M.D., professor of medicine, University of Colorado Health Sciences Center in Denver; author of "Longevity Made Simple"
- Elizabeth Somer, registered dietician in Salem, Oregon; author of "Age-Proof Your Body"
- U.S. Census Bureau: Facts for Features
- Okinawa Centenarian Study
- "BMC Immunology," The effects of whole mushrooms during inflammation; S. Yu, et al, Feb 2009
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