Healthier ageing - with the right diet
Most people want to grow old - but in good health. The key to this lies not only in exercise or sleep, but essentially in our diet. The so-called Longevity nutrition aims to achieve this, slow down the ageing processreduce inflammation and prevent cell damage.
But what exactly does that mean? And which foods are considered real "longevity foods"?
What is longevity nutrition?
Longevity describes nutritional patterns that are associated with a long, healthy life are associated. Studies on the so-called "blue zones" - regions with particularly high life expectancy - show clear similarities:
- plant-orientated diet
- high-quality fats
- secondary plant substances
- little sugar & industrial products
- Regular but moderate calorie intake
- Natural breaks from eating (e.g. fasting)
Top 10 foods for longevity nutrition
1. Green leafy vegetables (spinach, kale, chard)
Rich in antioxidants, folic acid, magnesium and chlorophyll - protects against oxidative stress and supplies cells with vital substances.
2. Pulses (lentils, chickpeas, black beans)
Rich in fibre, promote the microbiome and provide vegetable protein. Almost daily on the menu in Blue Zones.
3. Berries (blueberries, raspberries, chokeberries)
Contains polyphenols, anthocyanins & vitamin C - have an anti-inflammatory, vasoprotective and cell-rejuvenating effect.
4. Walnuts & other nuts
Rich in omega-3, vitamin E, selenium and proteins. Regular consumption can prevent cardiovascular disease.
5. Fermented foods (e.g. sauerkraut, miso, kimchi)
Promote the intestinal flora and support the immune defence - central building blocks for healthy ageing.
6. Extra virgin olive oil
The most important source of fat in the Mediterranean diet. Proven to protect against heart attacks, Alzheimer's and cell damage.
7. Turmeric & ginger
Have an anti-inflammatory, metabolism-activating and antioxidant effect. Particularly popular in Asian longevity cuisine.
8. Green tea & matcha
Rich in EGCG (epigallocatechin gallate), which has cell-protecting properties. Can stabilise telomere lengths.
9. Avocado
Supplier of unsaturated fatty acids, potassium & lutein - protects the heart and nervous system.
10. Wholemeal products & pseudograins (e.g. quinoa, amaranth)
Longevity studies show that complex carbohydrates with a low glycaemic index have an anti-inflammatory effect.
Is there a "recipe" for longevity?
A simple formula is:
Natural, nutritious, plant-based - and eaten with care.
Experts also recommend:
- Intermittent fasting (e.g. 16:8)
- Reduction of sugar & animal products
- Avoidance of additives & ultra-processing
Conclusion: Longevity starts on the plate
Our daily food choices not only influence how we feel - but also how we eat, how long and how healthy we live. Longevity nutrition provides the ideal basis for vital, energetic ageing.