A balanced diet rich in specific nutrients and compounds plays a vital role in extending your lifespan by protecting against chronic diseases and supporting overall health.
Research has consistently shown that dietary choices can significantly impact longevity through their effects on heart health, brain function, and cellular repair.
Nutritionist at Bio-Kult, Rob Hobson spoke to GB News and explained that certain foods are particularly beneficial for promoting a longer, healthier life through their ability to support gut health and reduce inflammation.
These foods range from fibre-rich whole grains to antioxidant-packed berries, each offering unique benefits for healthy ageing.
Snacking on berries can have significant health benefits
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Rob advised that fibre-rich foods like whole grains and legumes are crucial for promoting overall health and longevity through their support of gut health.
He said: “Incorporating a probiotic supplement can further optimise gut health by enhancing the balance of beneficial gut bacteria, which is critical for effective digestion and nutrient absorption.
“Some types of dietary fibre, known as prebiotics, pass through the gut undigested, providing nourishment for gut bacteria and encouraging the production of short-chain fatty acids (SCFAs) such as butyrate.
“SCFAs help to reduce inflammation, strengthen the gut barrier, and improve metabolic health which are key factors for a healthier, longer life.”
The nutritionist highlighted that leafy greens such as spinach and kale are rich in vitamins A, C, and K, along with folate, magnesium, potassium, and fibre.
These nutrients are essential for cellular repair, reducing inflammation, and promoting heart and brain health, he explained.
Rob said: “Leafy greens also support heart health through their potassium content, which helps regulate blood pressure and dietary nitrates that enhance vascular function by boosting nitric oxide levels.
“Polyphenols and antioxidants in these foods also help combat chronic inflammation that underpins many health conditions like cardiovascular disease, type two diabetes, and cancer.”
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Another type of food to include in your diet is berries. This includes blueberries, strawberries, and raspberries, which are rich in antioxidants, particularly anthocyanins found in blue and purple fruits.
Rob explained that regular berry consumption can improve heart health by enhancing 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 for promoting longevity.
Rob added: “This oil is rich in monounsaturated fats and polyphenols providing anti-inflammatory and antioxidant benefits that help protect against chronic diseases linked to ageing.”
