A balanced diet rich in specific nutrients and compounds plays an important role in extending lifespan by protecting against chronic disease and supporting overall health.
Research consistently shows that dietary choices can have a significant impact on longevity through their effects on heart health, brain function, and cellular repair.
nutritionist biocultRob Hobson spoke to GB News and explained that certain foods are particularly beneficial in promoting longer, healthier lives through their ability to support gut health and reduce inflammation.
These foods range from fiber-rich whole grains to antioxidant-rich berries, and each offers unique benefits for healthy aging.
Snacking on berries has great health benefits
getty
Rob advised that fiber-rich foods such as whole grains and legumes are important to promote overall health and longevity by supporting gut health.
She says, “Taking probiotic supplements can further optimize your gut health by strengthening the balance of beneficial gut bacteria that are important for effective digestion and nutrient absorption.”
“Some types of dietary fiber, known as prebiotics, pass through the intestine undigested, feeding gut bacteria and promoting the production of short-chain fatty acids (SCFAs) such as butyrate.
“SCFAs can help reduce inflammation, strengthen the intestinal barrier, and improve metabolic health, which are important factors for living a healthier, longer life.”
The nutritionist emphasized that leafy green vegetables such as spinach and kale are rich in vitamins A, C, and K, in addition to folate, magnesium, potassium, and dietary fiber.
These nutrients are essential for cell repair, reducing inflammation, and promoting heart and brain health, he explained.
Rob says: ‘Leafy greens also support heart health through their potassium content, which helps regulate blood pressure, and dietary nitrates, which strengthen blood vessel function by increasing nitric oxide levels.
“The polyphenols and antioxidants found in these foods also help fight chronic inflammation, which is the basis of many health conditions such as cardiovascular disease, type 2 diabetes, and cancer.”
Mediterranean diet helps reduce inflammation
getty
Another type of food that should be included in your diet is berries. This includes blueberries, strawberries, and raspberries, which are rich in antioxidants, especially anthocyanins found in blue and purple fruits.
Rob explained that regularly consuming berries improves heart health by strengthening blood lipid profiles and reducing inflammation.
He also advised incorporating extra virgin olive oil as a key component of the Mediterranean diet and a powerful tool to promote longevity.
Rob adds, “This oil is rich in monounsaturated fats and polyphenols, which have anti-inflammatory and antioxidant properties that help protect against chronic diseases associated with aging.” added.
