It’s time to beet the odds.
The average American lives to around 78 years old. The multi-billion-dollar longevity industry is focused on developing therapies and drugs to help people breeze past this milestone with ease.
You may not need fancy gadgets and pricey protocols to reach that goal. Dr. Michael Aziz, an NYC board-certified internist and regenerative medicine specialist, suggests that the recipe to longevity may already be in your pantry and refrigerator.
“Certain foods are more nutrient-dense than others,” Aziz told The Post as he revealed 10 that are berry good at turning back time.
“These are truly anti-aging foods that can help slow down aging, improve overall health and potentially extend your lifespan for decades.”
Dark leafy greens
Just like Popeye, you can be strong to the finish if you eat your spinach.
Dark leafy greens like spinach, kale and Swiss chard boast vitamins A, C and K, as well as folate, which supports brain health and can help protect against age-related cognitive decline.
Nuts
Go nuts for walnuts, almonds and Brazil nuts!
“These nuts are loaded with healthy fats, vitamin E and antioxidants that protect skin and heart health while reducing inflammation,” Aziz explained.
“Nuts are cardioprotective, and eating them regularly can extend your life an extra four years.”
Just be careful not to eat too many Brazil nuts, though, as they are particularly high in selenium and can cause selenium toxicity.
Selenium poisoning can manifest as nausea, diarrhea, hair loss, nail changes, fatigue, neurological problems and a garlic odor on the breath.
Fatty fish
It’s not too late to enjoy sardine girl summer.
Salmon, sardines and mackerel are awash in omega-3 fatty acids, which reduce inflammation, improve brain health and support heart function.
“Eating fish three to four times a week can make you live an extra four years,” Aziz said.
Berries
Blueberries, strawberries and raspberries are excellent sources of antioxidants, especially anthocyanins, which promote longevity by combating oxidative stress and inflammation.
“They are low in sugar and calories and rich in vitamin C — much more than oranges — which helps reduce the stress hormone cortisol,” Aziz said.
“If cortisol levels are high, lifespan is shortened as cortisol burns telomeres, the end caps of chromosomes, which are linked to a longer life.”
Jiaogulan tea
You’ve heard of green tea — now it’s time to soak up the benefits of jiaogulan tea.
The herbaceous blend is rich in catechins and polyphenols, which are known for their strong anti-inflammatory and anti-aging properties.
“It is richer in antioxidants than green tea — some say up to eight times more,” Aziz said. “In certain parts of China where this tea is consumed, many live to become centenarians.”
Avocados
The millennial toast topper is packed with healthy monounsaturated fats, vitamin E and fiber, which nourish your heart and skin.
Dark chocolate
“Contains flavonoids that improve blood flow, lower blood pressure and protect skin from UV damage,” Aziz said.
He recommends selecting bars with at least 70% cocoa, and preferably 85% or higher. Higher percentages generally mean less sugar and more antioxidants.
Purple sweet potatoes
These tubers are richer in antioxidants than berries, Aziz said, and they contain beta-carotene to boot.
Beta-carotene, a precursor to vitamin A, supports skin health and protects against cellular damage.
“A staple in Okinawa, one of the ‘blue zones’ where many are centenarians, sweet purple potatoes are eaten in abundance,” Aziz said.
Yogurt and fermented foods
Kefir, kimchi and sauerkraut are packed with probiotics, which are linked to a stronger immune system and reduced inflammation.
“Gut health is one of the hallmarks of aging,” Aziz said. “In the five ‘blue zones’ — the areas of the world where many centenarians live — fermented foods are eaten in abundance.”
Cruciferous vegetables
Turns out that Mom was right about eating your vegetables.
Aziz notes that broccoli, Brussels sprouts and cauliflower are filled with the phytochemical sulforaphane and other compounds that support detoxification, reduce inflammation and potentially play a role in preventing certain diseases, including breast cancer and age-related conditions.
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