While we can never really live forever, there are some habits we can adopt that increase our lifespan. Even though the environment and genetics do affect how long we live, we can add years to our lives by just paying attention to what we eat. We’ve gathered the top food choices you can start eating to increase your longevity as well as improve your quality of life. 

Cruciferous Vegetables 

Eating vegetables like broccoli, cauliflower, Brussels sprouts, kale, cabbage, and radish is very beneficial to your body because they’re rich in nutrients. They can adjust hormones, enhance the body’s natural detoxification system and prevent cancer cell growth. 

Berries and Pomegranates 

The berry family, which includes strawberries, blueberries, and raspberries are considered a super fruit for its rich antioxidant functions. It decreases inflammation in the body, reduces blood pressure, and also has anti-cancerous properties. A unique fruit like pomegranate also has antioxidant powers as well as the ability to enhance memory and improve heart health. 

Non-Gluten Foods 

While many avoid gluten due to celiac disease or indigestion, it’s often advised that others should consume less gluten as much as they can. According to https://mealmatchmaker.com/best-prepared-food-delivery/gluten-free/, a change in your diet can help reduce inflammation in the body as well as improve digestive function. An unhealthy gut prevents nutrient absorption in your body. If you’re unsure how to avoid gluten, consider meal-delivery options to get you started. 

Nuts and Seeds 

Nuts like walnuts, cashews, and almonds are a powerful source of healthy fats, minerals, and protein. They can help reduce cholesterol, heart disease, and they’re low-glycemic. Similarly to nuts, seeds are also a great source of minerals, protein, and healthy fats as well as being an antioxidant. Seeds like chia, flax, or hemp also have cancer-fighting properties. Include some in your morning smoothie! 



Needless to say, this green fruit is jam-packed with vitamins and minerals like Vitamin C, B, and A. It’s also rich in fiber, healthy fats, and high levels of potassium. It enhances heart health, improves digestion, and is anti-cancerous. 

Healthy Fats 

Cutting fat from your diet isn’t beneficial. Including healthy fats that are rich with omega-3 in your diet is always advised. Olive oil is known to help reduce inflammation, blood pressure, and insulin levels. Fish like salmon and mackerel help improve brain health and prevent memory loss and depression. 

Guilty Pleasures

Believe it or not, 70% dark chocolate is rich in iron and magnesium which boosts the immune system. Meanwhile, black coffee enhances heart health and prevents liver disease and diabetes. Any kind of tea is known to have antioxidant properties as well as anti-inflammatory effects. 


When you consume beans and legumes daily, you’re stabilizing your blood sugar levels, reducing your appetite, and protecting your colon and gut health. It's also a great anticancer agents, especially colon cancer.  


And there you have it, with just a few simple diet changes you can now increase your lifespan as well as improve the quality of life. We only have one life to live, so we better make the best of it!   


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