We’d probably all like to live to 100—but what are some actionable steps we can take to reach that goal? There are many healthy habits to help you along the way. One of the best things you can do is add the right foods to your plate on a regular basis. On our quest for longevity, the role of diet cannot be overstated. What we eat not only influences our immediate health but can also have profound effects on our longevity and quality of life. For example, certain foods can support a healthy immune system in order to defend your body against disease.
Wondering about the best options out there to do just that? We spoke to dietitian Lisa Andrews to discover the best types of foods you can add to your daily diet to boost immunity and potentially add years to your life. Let’s delve into five key immunity-boosting recommendations for a longer and healthier life: beans and lentils, nuts and seeds, vegetables, fish, and seasonal fruit.
1. Beans and Lentils
Andrews points out that beans and lentils are staples in the diets of individuals living in Blue Zones, areas known for longevity. She emphasizes, "Individuals that live in the Blue Zones include a half cup of beans or lentils in their diet daily." These legumes are rich in fiber, which not only promotes a healthy gut microbiome but also strengthens the immune system. By including beans and lentils in soups, salads, stews, and dips like hummus, you can harness their immune-boosting properties and potentially extend your lifespan.
2. Nuts and Seeds
Nuts and seeds offer a plethora of health benefits, including immune support. Andrews explains, "Nuts and seeds provide healthy fats as well as selenium and zinc." Selenium acts as an antioxidant, protecting cells against free radicals, while zinc is crucial for normal immune function. For these reasons and more, adding nuts and seeds to oatmeal, trail mix, salads, or enjoying them as a snack can provide a nutrient boost that may contribute to longevity.
3. Lots of Vegetables, Especially Leafy Greens
A diet rich in vegetables, particularly leafy greens like kale, collard greens, and spinach, is a cornerstone of longevity. Andrews highlights the immunity-boosting properties of leafy greens, stating that they are "a source of potassium to manage blood pressure as well as vitamin C and beta-carotene—two powerful antioxidants to support your immune system." Incorporating greens into smoothies, stir-fries, soups, and salads ensures you receive their full spectrum of health benefits, potentially adding years to your life.
4. Fish
Fish, including anchovies, cod, and sardines, offer a double punch of protein and omega-3 fatty acids to support immunity. "Fish is also a source of zinc to protect your immune system," Andrews says. These nutrients make fish an excellent choice for bolstering immunity and promoting overall health. "Aim for three servings per week," Andrews advises. "They can be added to salads or bowls, or used as a snack with whole-grain crackers." Yum!
5. Seasonal Fruit
Craving something sweet? Reach for some healthy fruit! Just like vegetables, seasonal fruits provide essential vitamins, antioxidants, and fiber to support a healthy immune system. Andrews recommends adding berries (which are packed with benefits) to smoothies or cereal, and using citrus fruits in salads or salsa. By incorporating seasonal fruits into your diet, you not only satisfy your sweet cravings but also provide your body with vital nutrients that can contribute to longevity.
The bottom line
Each of these immunity-boosting foods plays a vital role in promoting longevity. Beans, lentils, nuts, seeds, leafy greens, fish, and seasonal fruits offer a rich array of nutrients that strengthen the immune system, protect cells from damage, and support overall health.
By incorporating these foods into your daily diet, you not only bolster your immune system but also optimize your health and potentially extend your lifespan. Ultimately, you should aim for a balanced diet that includes a variety of nutrient-rich foods to optimize your health and longevity. With these simple dietary adjustments, you can take proactive steps towards living a longer, healthier life.
