Top 6 anti-aging superfoods you can add to your diet

 Eating a balanced diet is key to maintaining optimal health. According to David Sinclair, a longevity expert and Harvard geneticist, superfoods like avocados and blueberries can increase your life expectancy.

Aside from exercising regularly and supporting your mental health, incorporating nutritious foods into your regular diet can help you stay healthy and live longer.

Below are six items at the top of Sinclair’s “longevity-minded grocery list.”

Avocados

Avocados rank number one because they are full of healthy monounsaturated fat and dietary fiber, which can help you feel full for longer.

Avocados are also rich in other nutrients like carotenoids, minerals, omega-3s, phytosterols, polyphenols, protein, soluble fiber and vitamins B-complex, C, E and K. These benefits work together to support your brain, eye and heart health by balancing your cholesterol and blood sugar levels.

Here are some suggestions on how to eat more avocado:

• Make scrambled eggs with diced avocados.
• Season avocados with a pinch of salt and pepper along with other seasonings like cayenne pepper or paprika.
• Serve avocadoes stuffed with eggs, herbs and spices.
• Eat avocados with your breakfast toast.
• Make homemade guacamole with avocados, herbs and seasonings.

Olive oil

Olive oil is second on Sinclair’s list because it is a natural source of healthy fats. You can enjoy high-quality olive oil as a dip for bread or gluten-free bread.

Olive oil is rich in beneficial antioxidants, phytosterols and vitamins that can help boost skin and brain health. It also helps optimize cholesterol levels and blood pressure.

 

According to a recent study, there is a link between olive oil intake and increased longevity.

Brussels sprouts

Third on Sinclair’s list are Brussels sprouts, especially when roasted and pan-fried with some garlic, salt and pepper.

Brussels sprouts are cruciferous vegetables full of vitamins A, C and K and folate. The vegetable also contains minerals like potassium and fiber that promotes feelings of satiety.

Brussels sprouts support cell and immune health because it contains antioxidants like kaempferol and quercetin, respectively.  

Cantaloupe

Cantaloupes rank fourth on the list, and according to Sinclair, they are one of the most nutritious fruits on the planet.

Their orange color comes from the carotenoid beta-carotene, which your body converts to vitamin A. The vitamin offers many benefits, such as promoting eye, skin and reproductive health.

Blueberries

Blueberries rank fifth on Sinclair’s list of must-have superfoods.

Blueberries are full of beneficial antioxidants that promote healthy skin and collagen production thanks to their vitamin C content. They are also full of dietary fiber, which helps maintain healthy blood sugar and cholesterol levels.

Blueberries are rich in anthocyanins that give them their blue-purple pigment and play a crucial role in brain and overall health. According to studies, there is a link between anthocyanins and healthy aging.

Nuts

Nuts like cashews and Brazil nuts are sixth on the list. They contain high amounts of protein, with 5.1 grams per ounce of cashews and four grams per ounce of Brazil nuts.

Cashews also contain copper and magnesium, while Brazil nuts are rich in selenium. However, you should limit your consumption of Brazil nuts to one to three pieces per day to avoid consuming too much of the mineral.

Nuts are also full of “good” fats like omega-3s and omega-6s.