Yahoo Lifestyle The #1 Healthiest Food for Anti-Aging, According to Longevity Experts
Humans have been searching for the Fountain of Youth for centuries in the form of a magic food or drink that can lead to being young forever. While aging is inevitable, it is possible to slow the rate of aging on a cellular level, which can then lead to living a longer and healthier life. One of the primary ways to do this is through what you eat.
Here, doctors who specialize in integrative health and longevity explain the connection between diet and a long life. Plus, find out the one food they say is especially beneficial for anti-aging so you can add it to your grocery cart STAT!
Related: The One Thing Longevity Experts Are Begging You to Never, Ever Do
How To Add Years To Your Life Through What You Eat
If you want to eat in a way that supports longevity, Dr. Sajad Zalzala, MD, a doctor specializing in disease prevention and longevity and the co-founder and medical director of AgelessRx, says it's important to eat a wide range of colorful fruits and vegetables. "These foods are rich in phytochemicals, which are plant-based compounds that have been shown to influence gene expression and activate key molecular pathways associated with longevity," he says.
Dr. Zalzala explains that specific classes of phytochemicals not only give fruits and vegetables their vibrant colors, but also offer unique benefits by enhancing cellular health and resilience: "By intentionally consuming a variety of colorful produce each day, you can maximize the longevity-boosting potential of your diet."
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Dr. Casey Kelley, MD, ABoIM, founder and medical director of Case Integrative Health, says that eating for longevity is all about balance, and that no food needs to be off-limits completely. That said, she recommends minimizing foods that are known to cause inflammation, including refined carbohydrates and foods high in sugar or saturated fats (as in, fast food and pastries, cakes, sweets and other packaged snacks should be an occasional treat, not a dietary staple). Dr. Kelley also advised that minimizing alcohol consumption is important for longevity, and that includes that "healthy" glass of red wine, too. (Plus, studies have shown the actual health benefits of wine are likely not worth the health risks that its alcohol content poses!)
Both doctors also say that soda should also be minimized. "Soda contains a highly concentrated sweetener, usually high fructose corn syrup. It also contains high acidity, significant amounts of caffeine, artificial coloring and flavoring and sodium. Notably, these beverages are intentionally formulated to be highly addictive," Dr. Zalzala says. Scientific research has found a link between soda consumption and an increase risk in mortality and health problems, especially when it comes to drinking soda every day. (It's nicknamed "liquid candy" for a reason!)
Instead of eating pro-inflammatory foods and drinks, Dr. Kelley recommends focusing on whole foods: Good quality lean meats, colorful fruits and vegetables and olive oil. If this sounds similar to the Mediterranean diet, you're right. This style of eating emphasizes all of the foods Dr. Kelley mentions and is linked to living longer.
Related: If You Want to Live to 100, This Is the Vitamin That Will Actually Make a Difference
The #1 Best Food for Anti-Aging
Both doctors say that eating for longevity doesn't come down to just one food; it's important to eat a wide range of nutrient-rich foods and make sure your body is getting enough of all the nutrients it needs. That said, there is one food that Dr. Kelley says is especially beneficial for slowing aging: Berries, particularly blueberries, strawberries and other dark-colored varieties.
"Berries offer an exceptional combination of nutrients and compounds that support longevity and healthy aging. They’re antioxidant powerhouses and are highly anti-inflammatory. They contain high levels of flavonoids, anthocyanins and polyphenols that combat oxidative stress and reduce cellular damage associated with aging," Dr. Kelley says.
Regular berry consumption has been associated with improved brain health and reduced risk of cognitive decline. Dr. Kelley added, "They have also been shown to improve blood pressure, cholesterol levels, and other markers of cardiovascular health, which is crucial for longevity."
Related: The 'Healthy' Habit That's Taking Years Off Your Life, According to Longevity Experts
Scientific research shows that eating berries regularly can increase lifespan, particularly because of their polyphenols, which is a type of antioxidant that slows cellular aging. Another perk about berries is that they can be eaten as-is and don't require any prepping to eat them beyond a quick rinse at the kitchen sink!
While eating berries is beneficial and eating a diet that primarily consists of nutrient-rich whole foods does promote longevity, Dr. Kelley emphasizes that what's most important is to eat a balanced diet overall, and that includes the occasional treat. She noted, "Don't restrict yourself and cause more stress, but aim for an anti-inflammatory diet for the vast majority of your food. And enjoy and savor the treats you eat along the way, especially when shared with family and friends!" After all, happiness and enjoying meals with others is important for health too!
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Dr. Sajad Zalzala, MD, doctor specializing in disease prevention and longevity and the co-founder and medical director of AgelessRx
Dr. Casey Kelley, MD, ABoIM, founder and medical director of Case Integrative Health
