Top Ten Longevity Foods

1. Healthy Greens – Chlorophyll, present in all green plants, has anticancer and detoxifying properties. Green, leafy vegetables are high in vitamins and minerals that naturally reduce inflammation and help protect against cognitive decline. Many green foods contain calcium, which helps build strong bones and teeth and improve vision. It is recommended you eat at least one serving daily of leafy green vegetables. Alfalfa is becoming increasingly popular as a nutritional supplement that is rich in chlorophyll. If you choose to supplement with alfalfa, it is best to select a product that is made from premium alfalfa leaves (Medicago sativa) grown under carefully controlled conditions.

2. Berries- Berries, such as blueberries, blackberries and cranberries are rich in antioxidants known as anthocyanidins, which have been shown to slow the growth of certain cancers as well improve brain function and support healthy cardiovascular function. A way to maximize your antioxidant protection is to add a nature-based flavonoid supplement, which will provide a broad spectrum of high-power antioxidants and help protect cells from free radical damage.

3. Olive Oil- Common in the Mediterranean diet, this healthy monounsaturated oil helps to promote cardiovascular health and age related cognitive decline. According to the Food and Drug Administration (FDA), consuming about 2 tablespoons (23 grams) of olive oil a day may reduce your risk of heart disease. You can get the most benefit by substituting olive oil for saturated fats rather than just adding more olive oil to your diet. “Extra Virgin” olive oil is the least processed and contains the highest levels of antioxidants.

4. Whole Grains- a good source of B vitamins, Vitamin E, magnesium, iron and fiber, as well as other valuable antioxidants. Whole grains have been shown to reduce the risk of heart disease by decreasing cholesterol levels and blood pressure. Whole grains have also been found to reduce the risks of many types of cancer. Read labels carefully! Foods labeled with the words “multi-grain,” “stone-ground,” “100% wheat,” “cracked wheat,” “seven-grain,” or “bran” are usually not whole-grain products. Color is also not an indication of a whole grain. Brown does not necessary mean whole wheat or whole grain! Some brown bread has brown coloring added to achieve the brown color!

5. Tomatoes- Tomatoes contain lycopene (the red pigment), an anti-aging carotenoid, which has the most potent antioxidant activity.
It is clinically shown to support the prostate, cervix, immune system, and the cardiovascular system.
Some
researchers have found that lycopene is a powerful inhibitor of lung, breast, and endometrial cancer cells. A complete carotenoid supplement containing alpha carotene, astaxanthin, beta carotene, lycopene , lutein and zeaxanthin is best, especially if you are not eating enough of these red pigmented foods every day to maximize your antioxidant defenses.

6. Nuts- Varieties such as almonds and walnuts contain healthy fats (unsaturated) that promote heart health. Nuts contain fiber, which also helps to lower cholesterol. Fiber is also thought to play in a role in helping to prevent diabetes.

7. Red Grapes- contain resveratrol, a polyphenol (class of compounds found in plants) associated with the “French paradox” of low incidence of heart disease in the French (regularly consuming red wine), despite the notoriously fat-rich foods they eat daily. There is growing evidence that a combination of resveratrol and other potent polyphenols provides improved health benefits due to the synergistic properties of the different polyphenols from different plant sources. To get the most health benefit from red grapes, supplement with a multi-source polyphenol blend that addresses the four key mechanisms of cellular aging.

8. Fish- Provides omega-3 fatty acids, which act as an anti-inflammatory in the body and help to protect against oxidative damage of LDL cholesterol. To get adequate amounts of omega-3 fatty acids daily, supplement with a quality omega-3 complex. Read labels and research for the best omega-3 product. The fish-sourced raw materials should be laboratory tested to ensure that they are free of lead, mercury, arsenic or a variety of pesticide residues. Also, during processing, the omega-3 product should undergo a high vacuum distillation process in order to remove a number of undesirable contaminants, including saturated fats and cholesterol. This process is sometimes referred to as ” molecular” or “short path” distillation, which purifies materials at relatively low temperatures so as not to subject them to thermal degradation.

9. Orange and yellow foods- Contain Lutein and Zeaxanthin, yellow carotenoids found in yellow and green leafy vegetables. These are the only carotenoids that concentrate in the eye, protecting its vulnerable photoreceptors. They are strongly connected to macular health. While lutein helps support a healthy cardiovascular system, zeaxanthin helps maintain a healthy immune system. In order to fill in the micronutrient gaps, a carotenoid supplement containing all six key carotenoids is a good idea.

10. Garlic- Anti-aging effects on the brain have been investigated in animals and cells. When mice were fed garlic extract or S-allyl cysteine (a key compound in both aged and fresh garlic), they increased their learning ability and memory and also lived longer. Growth and branching of brain cells also increased, which shows that garlic could play a role in boosting memory and cognition. If you choose to supplement with garlic, be sure to select a product made from whole garlic cloves which has been processed with a temperature-controlled drying process. The special drying process gently removes moisture from whole garlic, producing a pure powder that retains the natural phytochemical components found in fresh garlic. Additionally, this process controls garlic odor for enhanced consumer acceptance.

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