Wondering what to eat to extend your lifespan and healthspan?
For many years, scientists have been trying to understand what makes certain people live longer. The latest study was published in the journal CellTrusted Source. The team of scientists reviewed hundreds of studies to determine what foods are essential for human health and longevity.
What is a healthy diet?
The researchers analysed hundreds of studies on nutrition, ageing, caloric restriction, nutrient response pathways, fasting and investigated different lifestyles and diets of centenarians.
They found that diets including mid-to-high levels of unrefined carbohydrates, a low but sufficient plant-based protein intake, and fish consumption were linked to good health and longevity.
The researchers concluded that the longevity diet is mainly a plant-based (vegetarian and vegan) diet rich in vegetables, carbs, whole foods, and a pescatarian diet.
- vegetables, legumes, whole grains, vegetarian food or fish diet
- 30% of calories should be sourced from vegetable fats such as nuts and olive oil
- no red and processed meat
- low but sufficient plant-based protein intake until age 65 (and later then moderate)
- low sugar and refined carbs
- low white meat intake
- fasting (eating for 12 hours and 12 hours of fasting)
- Around three cycles of a five-day fasting-mimicking diet per year
Healthy diet is a tailored diet