Want to live a long and healthy life? What you eat really matters! But do you know which foods to focus on? A nutrition and cancer expert has some insights to share.
If you want to hit that 110-year mark, paying attention to your diet is key. Valter Longo, a pro in nutrition and cancer research, spills the beans in an article on the Surrey website about how to age gracefully while dodging major health issues.
So, what’s this longevity diet all about? It’s mostly veggies! Longo has put together a “longevity diet” that’s packed with vegetables, claiming it can help fight tumors and slow down aging. He believes that sticking to this diet could help you live to 110 in good shape.
“I want to help people maximize their chances of living to 110 in good health. To do that, we need to tackle all the health issues out there, which is a pretty ambitious goal. If you’re dealing with cancer, diabetes, or Alzheimer’s, it’s going to be tough. So, the focus is on healthy living to make that happen.”
What else should you be eating?
Longo’s diet is low in sugar and starch, high in fiber and omega-3s, and has moderate protein. It completely cuts out red meat and processed foods, which are linked to higher cancer risks and other health problems.
Here’s a quick rundown of what to include:
- Veggies: They’re loaded with antioxidants and fiber, making them a must-have.
- Fruits: Enjoy them, but don’t go overboard to avoid too much sugar.
- Olive oil: A great source of healthy fats that are good for your heart.
- Legumes and whole grains: They give you protein and complex carbs.
- Fish: Eat it regularly, but not every day for that omega-3 boost.
- White meats: Keep it to small portions.
- Dark chocolate: Yes, you can indulge a bit! It’s rich in antioxidants.
Longo also suggests trying intermittent fasting and a fasting mimicking diet.
He’s all about two other strategies for hitting that centenarian milestone. One is intermittent fasting, where you limit your eating to a certain time frame, like 12 hours. The other is the fasting mimicking diet, where you eat very few calories, proteins, and sugars for 4 to 5 days but load up on healthy fats. He believes these combined methods can help you live longer and healthier.
However, nutritionist Professor Hansel has some reservations. “It’s clear that people generally eat too much,” he says. “But we don’t really know which is better—intermittent fasting or calorie restriction.”
As for Longo’s fasting-mimicking diet, our expert advises being cautious. “He’s tested these methods on animals, but not directly on humans. Plus, he sells supplements, which mixes business with nutrition, and that’s not ideal.”
