Live longer, live healthier: Four foods making big difference

Proceeding from a fresh article, Fortune describes that recent research highlights four foods that could play a pivotal role in promoting longevity and better health. 

Building on well-established habits like regular exercise, sufficient sleep, and stress management, the study reveals the foods you should prioritize to enhance your lifespan.

A team of researchers in Spain focused on two popular diets inspired by the Blue Zones, regions known for their high number of centenarians. These diets—the Mediterranean diet and the Planetary Health Diet—both emphasize plant-based foods, including fruits, vegetables, whole grains, legumes, and nuts, while recommending a moderate intake of dairy and meat. The Planetary Health Diet, however, places a greater emphasis on plant-based proteins, such as beans, over meat.

Dr. Mercedes Sotos Prieto, the study’s lead author from the Autonomous University of Madrid, explained, "Greater adherence to both diets was similarly linked to lower all-cause mortality and comparable low environmental impact, emphasizing the significant health and planetary benefits of adopting one of these plant-based diets."

The study followed nearly 11,500 participants for over 14 years, examining the relationship between diet and survival rates. Researchers identified four food groups that stand out in both diets as particularly important for longevity and overall health.

Fruits were highlighted as essential, providing vitamins C and A, antioxidants, and other nutrients that help strengthen the immune system and reduce inflammation. Dairy, while consumed in smaller quantities, was also linked to longevity due to its calcium and vitamin D content, which support bone health. Unsaturated oils, such as olive and avocado oils, promote healthy cholesterol levels and brain function. Lastly, nuts, rich in healthy fats, fiber, protein, and omega-3s, help improve heart health and cognitive function.

These findings suggest that incorporating these foods into your daily routine could lead to a healthier, longer life.

By Naila Huseynova