{"id":344,"date":"2025-06-28T10:15:52","date_gmt":"2025-06-28T10:15:52","guid":{"rendered":"https:\/\/neshio.com\/?p=344"},"modified":"2025-07-29T10:35:54","modified_gmt":"2025-07-29T10:35:54","slug":"longevity-nutrition-these-foods-promote-healthy-ageing","status":"publish","type":"post","link":"https:\/\/neshio.com\/en\/longevity-nutrition-these-foods-promote-healthy-ageing\/","title":{"rendered":"Longevity nutrition: these foods promote healthy ageing"},"content":{"rendered":"<h2 class=\"wp-block-heading\">Healthier ageing - with the right diet<\/h2>\n\n\n\n<p>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 <strong>Longevity nutrition<\/strong> aims to achieve this, <strong>slow down the ageing process<\/strong>reduce inflammation and prevent cell damage.<\/p>\n\n\n\n<p>But what exactly does that mean? And which foods are considered real \"longevity foods\"?<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">What is longevity nutrition?<\/h2>\n\n\n\n<p>Longevity describes nutritional patterns that are associated with <strong>a long, healthy life<\/strong> are associated. Studies on the so-called \"blue zones\" - regions with particularly high life expectancy - show clear similarities:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>plant-orientated diet<\/li>\n\n\n\n<li>high-quality fats<\/li>\n\n\n\n<li>secondary plant substances<\/li>\n\n\n\n<li>little sugar &amp; industrial products<\/li>\n\n\n\n<li>Regular but moderate calorie intake<\/li>\n\n\n\n<li>Natural breaks from eating (e.g. fasting)<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Top 10 foods for longevity nutrition<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. <strong>Green leafy vegetables (spinach, kale, chard)<\/strong><\/h3>\n\n\n\n<p>Rich in antioxidants, folic acid, magnesium and chlorophyll - protects against oxidative stress and supplies cells with vital substances.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">2. <strong>Pulses (lentils, chickpeas, black beans)<\/strong><\/h3>\n\n\n\n<p>Rich in fibre, promote the microbiome and provide vegetable protein. Almost daily on the menu in Blue Zones.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">3. <strong>Berries (blueberries, raspberries, chokeberries)<\/strong><\/h3>\n\n\n\n<p>Contains polyphenols, anthocyanins &amp; vitamin C - have an anti-inflammatory, vasoprotective and cell-rejuvenating effect.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">4. <strong>Walnuts &amp; other nuts<\/strong><\/h3>\n\n\n\n<p>Rich in omega-3, vitamin E, selenium and proteins. Regular consumption can prevent cardiovascular disease.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">5. <strong>Fermented foods (e.g. sauerkraut, miso, kimchi)<\/strong><\/h3>\n\n\n\n<p>Promote the intestinal flora and support the immune defence - central building blocks for healthy ageing.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">6. <strong>Extra virgin olive oil<\/strong><\/h3>\n\n\n\n<p>The most important source of fat in the Mediterranean diet. Proven to protect against heart attacks, Alzheimer's and cell damage.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">7. <strong>Turmeric &amp; ginger<\/strong><\/h3>\n\n\n\n<p>Have an anti-inflammatory, metabolism-activating and antioxidant effect. Particularly popular in Asian longevity cuisine.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">8. <strong>Green tea &amp; matcha<\/strong><\/h3>\n\n\n\n<p>Rich in EGCG (epigallocatechin gallate), which has cell-protecting properties. Can stabilise telomere lengths.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">9. <strong>Avocado<\/strong><\/h3>\n\n\n\n<p>Supplier of unsaturated fatty acids, potassium &amp; lutein - protects the heart and nervous system.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">10. <strong>Wholemeal products &amp; pseudograins (e.g. quinoa, amaranth)<\/strong><\/h3>\n\n\n\n<p>Longevity studies show that <strong>complex carbohydrates<\/strong> with a low glycaemic index have an anti-inflammatory effect.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Is there a \"recipe\" for longevity?<\/h2>\n\n\n\n<p>A simple formula is:<\/p>\n\n\n\n<p><strong>Natural, nutritious, plant-based - and eaten with care.<\/strong><\/p>\n\n\n\n<p>Experts also recommend:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Intermittent fasting (e.g. 16:8)<\/strong><\/li>\n\n\n\n<li><strong>Reduction of sugar &amp; animal products<\/strong><\/li>\n\n\n\n<li><strong>Avoidance of additives &amp; ultra-processing<\/strong><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Conclusion: Longevity starts on the plate<\/h2>\n\n\n\n<p>Our daily food choices not only influence how we feel - but also how we eat, <strong>how long and how healthy we live<\/strong>. Longevity nutrition provides the ideal basis for vital, energetic ageing.<\/p>","protected":false},"excerpt":{"rendered":"<p>Getting older in a healthier way - with the right diet Most people want to grow old - but in a healthy way, please. The key to this lies not only in exercise or sleep, but also very much [...]<\/p>","protected":false},"author":4,"featured_media":345,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"set","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[14,10,15],"tags":[],"class_list":["post-344","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-biohacking","category-ernaehrung","category-longevity-zellgesundheit"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v25.2 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Longevity-Ern\u00e4hrung: 10 Lebensmittel f\u00fcr gesundes Altern<\/title>\n<meta name=\"description\" content=\"Welche Lebensmittel verl\u00e4ngern das Leben? 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