A nutrition expert has identified five common foods that could significantly extend lifespan, with research suggesting they may help people reach 100 years of age.
For those seeking longevity, Professor Franklin Joseph recommends beans, oats, leafy greens, berries and nuts as daily dietary essentials.
These affordable ingredients offer proven benefits for cardiovascular health, cognitive function and weight control, according to the leader of Dr Frank’s Weight Loss Clinic.
“People often overcomplicate nutrition, but the science is clear,” Professor Joseph stated. “The populations that live the longest eat diets packed with plant-based fibre, slow-release carbs and protective nutrients.”
Almonds and walnuts demonstrate consistent associations with increased lifespan
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Rather than expensive supplements or trendy superfoods, these kitchen staples provide accessible longevity benefits.
Legumes such as kidney beans, lentils and chickpeas deliver substantial amounts of plant protein and soluble fibre, according to Professor Joseph’s recommendations.
“Studies from Blue Zones – the world’s longest-living communities – show beans are eaten daily,” he explained. “They stabilise blood sugar, lower cholesterol and keep you feeling full, which is crucial for both weight management and disease prevention.”
Porridge, which costs very little, is another powerful longevity tool. Professor Joseph highlighted that oats contain beta-glucan fibre, which lowers cholesterol, promotes gut health and controls appetite.
“A simple bowl of porridge is one of the most effective longevity foods you can eat – and it costs pennies,” he noted.
Dark green vegetables, including spinach, kale and chard, contain high concentrations of vitamins, minerals and antioxidants while remaining low in calories.
“Leafy greens are low in calories but high in compounds that reduce inflammation and protect against cancer,” Professor Joseph noted. “They’re also a rich source of nitrates, which help lower blood pressure.”
Blueberries, strawberries and raspberries offer additional longevity benefits through their polyphenol content, giving them a unique role in protecting cognitive function and potentially slowing cellular ageing.
“Adding a handful to your oats or yoghurt each day is a simple way to reap the benefits,” he advised.
A diet packed with plant-based fibre and protective nutrients may hold the key to longevity
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GETTYDespite their higher caloric content, almonds and walnuts demonstrate consistent associations with increased lifespan.
“Nuts provide healthy fats, protein and antioxidants,” Professor Joseph stated. “A small handful a day has been shown to lower heart disease risk and support healthy ageing.”
The professor emphasised that these foods work best as part of a comprehensive approach rather than isolated solutions.
“Longevity is about consistency. If you eat these foods daily, stay active and maintain a healthy weight, you’re stacking the odds in your favour,” he explained.
“People spend a fortune chasing anti-ageing products, but the truth is you can find the real secrets to a longer life on the supermarket shelves.”