Food Tips

Top 10 Foods That Make You Live Longer

We are all looking for the fountain of youth. But we have to face the fact that no one can live forever. We can, however, live a lot longer.

What’s the secret? As it turns out, it is not a secret at all! Studies on how to live a long life have proven one simple fact (that we knew all along but choose to disregard)—we can live longer if we make some necessary changes in our lifestyle.

If we want to live longer, we should stop smoking and drinking, work out regularly, have an active social life, maintain a healthy weight and above all, eat the right foods.

We all know that diet can play a significant role in how long and healthy our lives can be. So without further ado, here are some of the foods that science has proven can help us live longer:

1. Leafy Greens

Ever since we were little children, we have already been told that we have to eat our leafy greens as it can help us live longer and stay stronger—just like what spinach does to Popeye!

Greens are the most nutrient dense foods
Greens are the most nutrient dense foods

Well, that cartoon is not far from the truth. According to studies conducted by the William Paterson University, greens are the most nutrient-dense foods that we can get our hands on. Aside from spinach, other leafy greens that you should consume include mesclun, romaine lettuce, arugula, and kale.

2. Almonds

We see this item as a filling snack, but the truth is, almonds are probably the perfect snack that we can ever have. Why? Aside from its high fiber content (the reason why we always feel full after munching on it), this type of nut also contains protein and heart-healthy fats. Because of this, it can help lower our chances of developing cancer, heart, and respiratory diseases.

3. Avocado

The avocado dishes that you may see in social media are more than just a trend. These dishes are starting to become popular due to plenty of good reasons. As you may know by now, avocados contain a good amount of monounsaturated fats. These fats can help lower cholesterol levels and protect the body from possible heart diseases.

Moreover, these fats can help you eat fewer calories by making you feel full for longer.

For more creative ways on how to eat avocado, watch this video:

4. Chia Seeds

One of the cornerstones of a healthy diet is consuming high amounts of fiber. This is because fiber can suppress your appetite, ward off unhealthy cravings and maintain low blood sugar levels.

Well, guess what? The little chia seeds that you see in the supermarket are packed with fiber. In fact, one tablespoon of these seeds contains a whopping amount of 11 grams of fiber!

5. Berries

Many people eat berries because of their delicious taste but did you know that these fruits are healthy as well? You read that right! Berries are good sources of antioxidants, the substances that can fight off free radicals in our bodies.

Thanks to its high antioxidant content, berries can minimize the risk of cancer and cognitive decline associated with aging.

6. Beans and Legumes

Not many of us know this, but beans and legumes are considered to be the most nutrient-dense source of starch. Besides, they double as weight loss and anti-diabetes food as these are digested slowly by the body. As a result, it prevents the spike in blood sugar levels after a meal. It also helps to keep the body full, reducing unhealthy cravings.

7. Bell Peppers

The more colorful your diet is, the more nutritious it is. If that’s the case, then you should incorporate more red fruits and vegetables into your diet, like bell pepper, as these are rich in essential vitamins and minerals. And just like berries, bell peppers also contain a good amount of antioxidants.

This vegetable can help you lose weight too, thanks to its capsaicin content which can help boost metabolism.

8. Yogurt

This is probably one of the healthiest breakfast food items that we have nowadays. It is true that it contains a good amount of protein but the main reason why yogurt can boost longevity is its probiotics content. These live cultures are known to fight off inflammation.

Yogurt is probably one of the healthiest breakfast food items
Yogurt is probably one of the healthiest breakfast food items

If you wish to make the most out of the anti-inflammatory properties of this food item, we recommend that you go for Greek yogurt instead of the flavored ones.

9. Mushrooms

Mushrooms can deliver a vast array of health benefits including reducing inflammation, boosting immunity, preventing DNA damage and slowing the growth of cancer cells. In fact, Portobello and white mushrooms are specifically proven to decrease the risk of breast cancer.

This is because it contains aromatase inhibitors, compounds that inhibit estrogen production in the body.

But please be reminded that mushrooms should never be eaten raw as it also has a potentially carcinogenic substance called agaritine which is reduced significantly by cooking.

10. Coffee

You may have read about the unwanted effects of coffee but let us not forget about the fact that coffee does not only wake you up—it can potentially lengthen your life as well.

According to studies conducted by Stanford Medicine, the caffeine levels of coffee can reduce chronic inflammation. As a result, it can help reduce the risks of developing heart diseases, cancer, and even, Alzheimer’s.

However, you should learn to limit your caffeine intake. It has been concluded that healthy caffeine consumption is 400 mg a day.

Read more: Top Ten Techniques to Avoid Overeating


The types of food that we eat can either harm or help us. If you want to live longer, you need to stop giving in to unhealthy cravings and start making healthier food choices. Where do you begin? Just incorporate these foods into your diet so you can increase your chances of living a longer and healthier life.

Leave a Response