The 7 foods you need to eat to boost longevity – from breakfast staples to ‘life-saving’ snacks

MORE vegetables and fewer cakes – that’s the secret to living to 100, right?

Yes, to an extent. Upping our intake of fresh produce and restricting the number of sugary treats we consume is a major part of it.

But there is growing evidence that some foods could be better than others when it comes to longevity.

From breakfast staples to family dinners, we take a look at seven of them.

1. Corn

Longevity guru Dan Buettner has closely studied five regions across the world where inhabitants regularly live to 100.

These are dubbed the ‘Blue Zones‘, and include Sardinia in Italy, Okinawa in Japan, the Nicoya Peninsula in Costa Rica, Ikaria in Greece, and Loma Linda in California.

One food that is big in all locations, but particularly Nicoya, is corn.

In his Netflix series Live to 100, Buettner said locals process the corn by soaking kernels in wood ash before making them into tortillas.

Corn is rich in antioxidants, plant compounds and fibre, which may help prevent eye problems, heart issues and gut inflammation, according to Healthline.

2. Beans

Beans, beans are good for your heart, or so they say.

But Buettner reckons the old wive’s tale is actually true.

“If you want to take a supplement, take about 80 black beans a day,” he said.

He pointed to a 2004 study that surveyed hundreds of elderly people in Japan, Sweden, Greece, and Australia.

Scientists found that people who ate more beans tended to live longer.

“We found that people who actually make it to 100 eat a cup of beans a day,” Buettner said.

He also hailed a three-bean minestrone soup enjoyed daily by a Sardinian family who hold a Guinness World Record for longevity.

In 2012, the Melis family took the title for the highest combined age for nine living siblings – a staggering 818 years and 205 days.

3. Walnuts

Buettner’s research also shows that people who eat between 15 and 30 walnuts a day live about three years longer than those who don’t.

And other studies have found the same.

A Harvard-led study found daily nut-eaters were 20 per cent less likely to die of cancer, heart disease, and respiratory disease than those who avoided nuts.

And the more often people ate nuts, the lower their risk of premature death.

Separate research published in the journal Nature Food found that eating nuts, as well as whole grain food and fruit, could increase life expectancy by up to 10 years.

And a study by Chan School of Public Health in Boston revealed that consuming at least 35 walnuts per week was linked to around a year of additional life expectancy.

For every extra three and a half walnuts eaten per day, participants had a nine per cent lower risk of early death.

4. Olive oil

What do you use to cook most of your food? Butter? Rapeseed oil? Lard?

It might be time to switch to olive oil.

A study published in the Journal of the American College of Cardiology found participants who consumed the most olive oil (more than half a tablespoon per day) were 19 per cent less likely to die from any cause than those who rarely or never had it.

This included heart disease, stroke, cancer, lung disease and neurodegenerative diseases like Alzheimer’s.

More research showed that each 10g increase in extra-virgin olive oil consumption per day was linked to a seven per cent reduced risk of early death.

5. Oats

Oats are often touted as one of the healthiest breakfasts out there.

And for good reason. Studies have shown that they can boost weight loss, lower blood sugar levels, and reduce our risk of heart disease.

But the former world’s oldest family reckons they shouldn’t just be for brekkie.

The Donnellys, who in 2017 had a combined age of 1,073, said they have porridge for breakfast at 7am and then again at 10pm just before they go to bed – both times with a dollop of apple jam on top.

Experts agree that oats can be incredibly healthy.

According to Heart UK, oats are a great source of a soluble fibre called beta-glucan, as well as protein, vitamins and minerals like magnesium and selenium, and health-boosting antioxidants.

Eating 3g of beta-glucan each day, as part of a healthy diet and lifestyle, has been proven to lower blood cholesterol – a major risk factor of coronary heart disease, the charity says.

CHD is responsible for around 66,000 deaths ever year in the UK. It’s also the most common cause of a heart attack, the British Heart Foundation says.

6. Oily fish

The NHS recommends that we all eat at least two portions of fish every week, including one of oily fish.

“That’s because fish and shellfish are good sources of many vitamins and minerals,” the health service says.

“Oily fish – such as salmon and sardines – is also particularly high in long-chain omega-3 fatty acids, which can help to keep your heart healthy.”

Researchers in Japan found that 750,000 fewer deaths would occur worldwide by 2050 if people ate more forage fish – like herring and anchovies – instead of red meat.

A study published in the Journal of Internal Medicine suggested that men who ate more fish had a nine per cent lower mortality risk than those who ate the least.

This rose to 10 per cent for cardiovascular disease death specifically; 20 per cent for respiratory disease; and 37 per cent for chronic liver disease.

And a study following 96,000 Americans since 2002 found that the people that lived longest were not vegans or meat-eaters but pescatarians – or veggies that eat fish.

It’s likely down to the presence of omega-3 fatty acids, which have been shown to improve cholesterol and high blood pressure and potentially protect against dementia, autoimmune diseases, and bowel, breast and prostate cancer, according to nutritionist Nicola Shubrook.

So why not try swapping out your usual chicken breast at dinner?

7. Eggs

Eggs are one of the most nutritious foods on the planet.

That’s according to nutritionist Rob Hobson, who says the cheap and versatile food is the perfect all-rounder.

“What makes eggs unique is their nutrition profile,” he previously said.

A serving of two eggs provides a source of nearly every essential vitamin and mineral, except vitamin C and B3. 

But that’s not it. Research published in the American College of Nutrition journal found eating an egg a day could slash stroke risk by 12 per cent.

Lead researcher Dr Dominik Alexander, from the EpidStat Institute in Michigan, said: “Eggs do have many positive nutritional attributes, including antioxidants, which have been shown to reduce oxidative stress and inflammation.

“They are also an excellent source of protein, which has been related to lower blood pressure.”

One large egg boasts 6g of protein, as well as vitamins E, D, and A, and antioxidants lutein and zeaxanthin.