Scientific studies have shown that the risk for cancer goes up the less plant-based foods people have in their <a href="https://parade.com/986848/nancy_henderson/types-of-diets/">diets</a>, <a href="https://pubmed.ncbi.nlm.nih.gov/26148912/">specifically fruit and vegetables</a>.All vegetables contain <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/">antioxidants</a>, which help protect cells from free radicals, which play a role in disease and chronic illness. That means no matter what you end up buying from the produce section or farmers’ market, you’re eating with longevity in mind.

1. Vegetables

Like vegetables, fruit is also high in antioxidants. When you eat fruit, keep the skin on because it contains pectin, which is a soluble fiber that’s good for the gut. In fact, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3513325/">fiber is another nutrient that’s majorly linked to longevity</a>, and you’ll see it pop up not just in vegetables and fruit, but in other foods on this list too. In terms of specific fruits to add to your diet, <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1413581/">blueberries</a> have been shown to be an especially good one because they are high in polyphenols, a type of antioxidant linked to longevity.

2. Fruits

Both experts recommend incorporating nuts into your meals because they have several nutrients linked to longevity including fiber, plant-based protein, antioxidants, and unsaturated fats—which are beneficial for heart health. One easy way to incorporate them into meals is to sprinkle them in your salad.

6. Nuts

Vegetables as a category may already be on the list, but this is one that’s worth calling out specifically because it’s so beneficial.In Okinawa, Japan (a “Blue Zone” where many people regularly live to be over 100 in good health), <a href="https://www.bluezones.com/2016/10/japans-longest-lived-women-hold-key-better-health/">sweet potatoes make up a full 60 percent of their total calories</a>. Like many foods on this list, sweet potatoes are full of fiber and antioxidants, and they also have 400 percent of the <a href="https://parade.com/1169058/kaitlin-vogel/vitamin-a-foods/">vitamin A</a> needed each day—an important nutrient that benefits the body’s immune system.

8. Sweet Potato

While adding all these foods are linked to living a longer life, Polizzi says it’s important to remember that diet is just one piece of the longevity puzzle. Exercising regularly, getting good sleep, and stress management are all important too. But on the food front, it’s important to find ways to eat the foods on this list that you actually like, making good use of the endless cookbooks and online recipe sites. After all, you’ll likely be eating them for a long, long time.

The Bottom Line

There’s a reason why <a href="https://parade.com/1005514/marijkevroomendurning/gut-health-diet/">gut health</a> is a hot topic in the world of health and wellness;  If you want to live a long, healthy life that it’s imperative for your gut to be full of good bacteria. One way to do this is by eating fermented foods, like kimchi, sauerkraut, miso, and tempeh. These foods provide our guts with good bacteria that are linked to helping our overall health.

7. Fermented Foods

When it comes to protein sources, experts say to prioritize plant-based proteins and they especially recommend legumes. Legumes are full of protein, and fiber, and don’t contain saturated fat or cholesterol. They are a staple in regions of the world where people regularly live to be over 100 and in good health, such as Nicoya, Costa Rica; Sardinia, Italy; and Ikaria, Greece.

3. Legumes

The health hype surrounding <a href="https://parade.com/1115442/parade/avocado-recipes/">avocado</a> is real. <a href="https://pubmed.ncbi.nlm.nih.gov/31616932/">Avocados</a> are a good source of monounsaturated fatty acids, which help lower inflammation and support cardiovascular health. They’re also full of fiber and antioxidants.

9. Avocado

Experts recommend a diet that includes whole grains such as oats, quinoa, and brown rice because they’re full of fiber and help keep blood sugar levels steady. <a href="https://pubmed.ncbi.nlm.nih.gov/32641435/">This helps protect against type two diabetes</a>, and is important because people with two diabetes have <a href="https://www.ncbi.nlm.nih.gov/books/NBK568010/">a decreased life expectancy up to eight years</a> compared to people who don’t have diabetes.

4. Whole Grains

Remember that link between fiber and longevity? It’s why incorporating flax seeds or chia seeds into your meals because they are especially great sources of soluble fiber, which helps aid digestion and may help reduce cholesterol.

5. Chia seeds or flax seeds

<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4696435/">Dark chocolate</a> makes the longevity list for the same reason that blueberries do: it’s high in polyphenols, which are especially good for heart health. To really reap the benefits, go for chocolate that’s 70 percent of cacao or more.

10. Dark Chocolate

10 best foods for longevity including vegetables, fruits, legumes, sweet potato, avocado, and more, plus why these foods are so good for you. 

9. Avocado

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Oils to consider

Soya benefits

5. Flaxseeds