Top Anti-aging superfoods

Some foods can help us to live longer and age graciously. Here is our list!

Eat well, live better

The Mediterranean Diet has always been called the longevity diet. Several studies demonstrate that people who follow this lifestyle based on natural, fresh foods, tend to live longer and healthier. These Mediterranean Diet superfoods can help you decrease the risk of cancer, cardiovascular disease, diabetes, dementia, and obesity.

Top superfoods

Extra-virgin olive oil: it is the king of the Mediterranean diet. Olive oil should be taken with the same care as medicine. Just be careful to choose the highest quality. Leafy green vegetables: spinach, kale, lettuce, chard, watercress, dandelion, collards, should be consumed every day. Legumes: peas, beans, and lentils are one of the primary protein sources in the Mediterranean diet. Nuts: they should never be missing from your table. Packed with nutrients, nuts support our immune system and metabolism, balance inflammation, and promote brain and heart health. Whole grains: brown rice, bran, oatmeal, couscous, quinoa should replace white, refined grains. Fruits: among fruits, berries should be preferred for their unique properties. Fatty Fish: is a superb nutritious food that can promote health.

​Expert advice

Dr. Mark Hyman, Director of the Cleveland Clinic Center for Functional Medicine, is a legendary ten-time New York Times bestselling author and internationally recognized speaker. On his Instagram page mentions his top superfoods: 1. Plant foods. He says: "The vast, colorful array of vegetables represents over 25,000 beneficial chemicals. Research shows the synergistic balance of these chemicals provides numerous health benefits. I recommend a diverse diet with numerous, colorful, fresh veggies and fruits. Our hunter-gatherer ancestors ate well over 800 varieties of plant foods. Today, we don't consume anywhere near this amount. Make that extra effort to include as many varieties of these colorful superfoods as you can." 2. Eat from the rainbow. Dr. Mark Hyman explains: "Every fruit and vegetable color represents a different family of healing compounds." 3. Mushrooms. Dr. Hyman clarifies: "Mushrooms are anti-viral and anti-inflammatory to support healthy liver function, optimized cholesterol levels and anti-cancer benefits." 4. Healthy fats "like avocados, nuts and seeds, wild fatty fish, grass-fed meat, extra-virgin olive oil." 4. Seeds. His favorite seeds are chia, hemp and flaxseeds.

How important is food to our health and aging?

Valter Longo, an Italian-American biogerontologist and cell biologist, is the Edna Jones Professor in Gerontology and Biological Science. He is also the Director of the USC Longevity Institute. On his website, Professor Longo explains the Longevity Diet for Adults. In an interesting Q&A reported on USC News, Professor Longo, author of "The Longevity Diet" reveals the role of food in keeping people youthful. Asked about how important is nutrition to our health and aging, Longo says: "Other than genes, it is hard to think of something that can be more powerful than food in determining whether someone is going to make it to 100 or die before 50 years old. We already know that Type 2 diabetes is an invention of a modern diet. This is now one of the biggest diseases in the world. On the other hand, eating the correct foods, ideally through a diet rich in vegetables, legumes, fish, nuts and whole grains, can provide the least costly way to take care of a lot of problems and can be key to a longer and healthier life. Of course, even if you have the perfect diet, some people are going to get diseases, and there is always going to be a need for drugs and interventions."