Do you want to live a long and healthy life?
We all know that eating right is important, but it’s not always easy. There are so many conflicting messages about what we should eat for optimal health.
In this article, we will discuss ten delicious foods and the reasons they lend themselves to your longevity.
You will learn something new about how food can affect your overall health and well-being. And if you just skim through the content, at least take away one thing from each section that could improve your diet today!
Table of Contents
Our List Of 10 Healthy Foods For Longevity
Blueberries are a powerful weapon in the fight against aging, and they're delicious to boot! These tasty fruits contain high amounts of antioxidants, which help prevent cell damage from free radicals.
Ways to eat blueberries
There are many ways to enjoy blueberries. Some of our favorites include:
- Adding them to your morning power breakfast of oatmeal or yogurt
- Snacking on them as a healthy pick-me-up during the day
- Mixing them into a fruit salad
- Making a blueberry smoothie
- Baking them into a delicious dessert
2. Dark Chocolate
Dark chocolate contains flavonoids, which reduce your risk of blood clotting and lower your blood pressure. Scientists put it in the same class as green tea and red wine because of its health benefits.
Check out: Green Tea vs. Yerba Mate
Ways to eat dark chocolate
There are many ways to enjoy dark chocolate. Some of our favorites include:
- As chunks in a fruit salad
- As fondue to dip strawberries in (my personal favorite)
- Dipped in peanut butter and sprinkled with sea salt (I know, it sounds weird but it's good!)
- As a dark chocolate latte
- Mixed in with oatmeal
- Chopped up and mixed into greek yogurt
Garlic is known for having antibiotic qualities, and it can also help lower cholesterol and prevent blood clots. It's also has potent anti-inflammatory qualities.
Ways to eat garlic
There are many ways to enjoy garlic, but most of us don't eat it straight up. Here are some ways you can use garlic in your cooking:
- Pasta sauce
- Rub on meats
- Seafood dishes
- Roasted and added to anything savory
4. Lean Beef
Lean beef contains high amounts of zinc and iron, which break down as you age. It's also a good source of B vitamins to keep your blood sugar levels stable.
Ways to eat lean beef
- Steak seared over high heat to lock in the flavor and juices
- Cook slowly in the crockpot at a low temperature for tender, juicy meat
- Use beef cubes in stews, soups, or chili
- Grill or broil the beef instead of frying it
- Add shredded or chopped beef to tacos, burritos, or sandwiches
- Make meatballs
Lentils are high in fiber, protein, and folate, all of which help lower the risk for heart disease and diabetes.
Ways to eat lentils
- Lentils can be eaten as a side dish with your main protein foods
- Lentil soup is a simple way to incorporate them into your diet
- Mix with rice and veggies as a burrito filling
- Lentil burgers, like the black bean burgers
- Add to chili
- They can also be sprouted to make delicious sprouts for salad
6. Olive Oil
Olive oil contains antioxidants to fight free radicals and is high in healthy monounsaturated fat.
Ways to add olive oil to your diet
- Mix with balsamic vinegar and use as a salad dressing. Don't forget to check out our article on How to Drink Apple Cider Vinegar for Weight Loss.
- Drizzle on top of pasta, pizza, or salad
- Use in place of butter when baking
- Brush onto vegetables before roasting them in the oven
- Make an olive oil mayonnaise with lemon juice, garlic powder, salt, and pepper to taste
Oysters are rich in zinc, which helps fight infections and prevents them from occurring in the first place. This food also contains many B vitamins to help you stay energized and active throughout the day.
Ways to eat oysters
- Eat oysters on the half shell
- Add them to a salad
- Make an oyster stew
- Put them in a taco or burrito with salsa and guacamole
- Stuff an avocado with chopped-up raw oysters, drizzle with lime juice and olive oil, and top with fresh cilantro for a delicious appetizer!
- Bake them into a seafood dish
Spinach has a high concentration of lutein and zeaxanthin, antioxidants that help improve the health of your eyes. Spinach is also on our fat burning foods list.
Ways to eat spinach
- In salads
- In smoothies
- As part of a healthy dip
*Cooking spinach helps break down the tough fibers, making it easier for your body to absorb the nutrients. Adding a little olive oil (or other healthy fat) can also increase nutrient absorption.
9. Sweet Potatoes
For a sweet side dish to complete your meal, try sweet potatoes. They contain high amounts of carotenoids and vitamin C to fight free radicals and protect against heart disease and cancer.
Ways to eat sweet potatoes
There are many ways to enjoy sweet potatoes, but these are some of our favorites:
- Baked into a sweet potato casserole
- Mashed with butter, cinnamon, and nutmeg
- Roasted with olive oil, salt, and pepper
- As fries or wedges
- In a healthy pancake or waffle batter
Tomatoes contain lycopene and vitamin C, both of which help ward off damage from free radicals and improve your immune system.
Ways to eat tomatoes
- Eat them raw
- Add them to salads
- Sliced on sandwiches
- Use them in sauces
- Roast them with other vegetables
- Bake them into a casserole
- Stew them with other vegetables or meat
- Make a healthy pasta sauce with tomatoes, garlic, and olive oil
- Juice them for a refreshing drink
*To get the most lycopene from your tomatoes, you'll want to cook them. Cooking your tomatoes makes the lycopene bioavailable. However, there's nothing wrong with eating fresh, uncooked tomatoes!