Nutrition For Longevity: 5 Must-Make Diet Changes

nutrition for longevity

Nutrition and Longevity Go Hand-In-Hand

So if nutrition and longevity are so interlinked, what can you start doing today to live longer? Check out these simple steps to start some serious change in your life!

Nutrition and longevity are linked

It has been noticed that certain nations live longer than others and suffer less from some common illnesses. That inspired experts to explore the causes of this phenomenon.

Today, many studies confirmed what has been suspected – that a balanced diet truly affects people’s longevity.

We all know that a bad diet can shorten our lifespan by causing health issues such as heart diseases, diabetes, and cancer which are leading causes of death. Also, we found which foods are responsible for extending our longevity.

Here’s how nutrition and longevity go hand-in-hand and what to eat to enjoy a long and healthy life.

Nutrition and Longevity 5 Must Make Diet ChangesWhy should we change our diet?

Before even beginning to change our diets, we need to find true motivation for doing so. There are lots of reasons for finding motivation to eat healthier. Some of us just want to look fit, some have health issues that can be easily overcome by a change in diet.

Some just “woke up” and realized that they can live much healthier, longer, and happier lives if they kick out junk food from their menus. All in all – before making any drastic changes, you need to ask yourself why you want to do it. Only after that, you can set a plan on how to achieve it.

1. Knowing which foods to combine

It’s not all about quitting junk food – even some foods we consider harmless can be really bad for your health. This is true in cases when you eat too much of them or combine foods that don’t go well together such as proteins and starches. Every food combination that makes the digestive system work twice as hard is not recommended.

For example, one of such bad practices is eating fruit or drinking water after a meal. Fruit digestion triggers a fermentation process in your stomach and that interferes with the digestion of other foods.

2. Increase antioxidant intake

We often hear the term “antioxidants” associated with healthy nutrition. The reason for this is that antioxidants fight so-called free radicals that damage our cells and cause aging. The term antioxidants refer to hundreds of nutrients: vitamins A, C, E, D, beta-carotene, protein, calcium, lycopene, etc.

The great thing about them is that antioxidants are all around us and are mostly found in common fruits and vegetables such as red beans, cranberries, blueberries, raspberries, apples, plums, and tomatoes.

3. Pick your proteins wisely

Proteins are an essential part of our diet – they help us build muscles, they reduce our need for unhealthy carbs and certain studies show that a high-protein diet reduces the risk of dying from cancer in people above the age of 65. However, most of us don’t pay attention to the amount and the quality of protein we take.

Make sure that 10 to 20 percent of total daily calories should come from proteins – ideally derived from plant sources. If unsure how to introduce some healthy protein into your diet, here are some cool breakfast ideas.

4. When in need of a quick snack – choose nuts

You can think of nuts as vitamin and protein-charged fast food. If you feel hungry and want something fast and full of calories, opt for various kinds of nuts – it’s one of the healthiest and most satiating foods you can have. They are free of bad cholesterol, rich in protein, vitamin E, and beneficial minerals. The lower risk of having a stroke, type 2 diabetes, and they are great for losing weight and building muscles.

Vegetarians can use almonds, walnuts, pistachios, cashews, and peanuts as a superior substitute for the protein found in meat.

Nutrition and Longevity 5 Must Make Diet Changes Fish5. Healthy fats

Omega-3 fats and monounsaturated fats are excellent for our health – they are so-called “good fats”. The Mediterranean diet, which is one of the factors in Italian longevity, relies on foods rich in healthy fats, mostly fish and olive oil. Oleic acid and polyphenols found in olive oil lower bad cholesterol, blood pressure, and they are often associated with cancer prevention. Fats found in fish have a great role in coronary disease prevention.

It’s important to avoid fish that might be contaminated with mercury: shark, swordfish, and tilefish. Try eating salmon, sardines, and herring instead – at least once a week.


Of course, you know that nutrition and longevity are interlinked, but now you have some simple tips to help you get started changing your diet!

From focusing on protein to eating plenty of healthy fats, we all can improve our nutrition!

So no more excuses, it’s time to start implementing several of these steps today and start getting results!

Bob Gorman is a freelance writer and a passionate blogger. He likes writing articles that cover health, fitness and family related topics. He has written numerous articles and contributed to several other blogs. When he is not writing, he spends his time with his four year old son and his wife Lana.
Bob Gorman
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