Eating the right foods from your local supermarket could increase your chances of reaching 100, according to Dr Darshan Shah, founder of the longevity clinic Next Health. He told the food website Delish that diet can influence key ageing mechanisms like inflammation, cellular repair, and insulin sensitivity.
Dr Shah explained that choosing vegetables packed with nutrients and fibre, along with good fats and quality proteins from sources like legumes, lean meats, and fish, gives your cells the foundation they need to work effectively. He said, “This, in turn, minimises the risk of chronic diseases like heart disease, diabetes, and cancers that often shorten lives. So yes, what you eat can absolutely contribute to a long, vibrant life.”
Fish and Leafy Greens
Salmon and tuna are highlighted as fantastic fatty fish options that provide heart-friendly protein and valuable nutrients such as DHA, B12, and iodine, which can be harder to get on a plant-based diet.
Leafy greens like spinach, kale, and Swiss chard are rich in vitamins and antioxidants. These can help reduce inflammation, support heart health, and protect against high blood pressure, obesity, and heart disease. They also contain brain-boosting compounds that may slow cognitive decline associated with ageing.
Beans, Legumes, and Blueberries
Beans and legumes are praised for their protein, fibre, vitamins, and minerals. They provide a steady rise in blood sugar, helping to keep energy levels stable and reduce the risk of weight gain and inflammatory issues. Their fibre also feeds gut bacteria and can help lower cholesterol.
Blueberries, along with other berries, are excellent sources of antioxidants. Research has shown they can reduce the risk of chronic diseases, boost fibre intake, and improve heart, gut, cognitive, and immune health.
Incorporating these seven foods into a weekly shop, as part of a balanced diet, may help lower the chances of getting sick and support a longer, healthier life.
