The idea of living up to 100 years old is fascinating to many people, and it’s not just about reaching an old age milestone- it’s also about enjoying a healthy and fulfilling life.

Genetics, lifestyle, and diet play key roles in determining our longevity and overall health. The food that we eat can be the most significant factor that determines how long and how well we live. The following are some of the foods that can help you reach 100 years old:.

1. Blueberries

Blueberries are often referred to as “brain berries” because of their high levels of antioxidants and anti-inflammatory compounds that protect the brain from damage caused by free radicals.

The flavonoids in blueberries can also improve cognitive function and memory, which can reduce the risk of developing dementia in old age. They’re also a low glycemic index (GI) food, meaning that they’d don’t raise blood sugar levels as quickly, and are high in fiber. This makes them an excellent addition to any diet, but particularly useful for those with diabetes.

2. Nuts

Nuts are a heart-healthy addition to any diet because they’re high in unsaturated fats and fiber. They also contain plant sterols which help to lower LDL (bad) cholesterol.

Eating a handful of nuts a day can lower your risk of heart disease, stroke, and even some cancers. Nuts are also a rich source of vitamins and minerals which benefit the entire body. All nuts are particularly good sources of vitamin E, which is vital for brain and skin health. Try to choose raw or unsalted nuts to avoid excess salt or unhealthy oils.

3. Broccoli

Broccoli is widely recognized for its cancer-fighting properties, but it also contains an abundance of vitamins and minerals that can help slow down the aging process.

For example, vitamin K is abundant in broccoli and helps to improve bone density and prevent blood clots. It’s also a rich source of vitamin C, which boosts the immune system and maintains healthy skin. Broccoli is versatile and can be roasted, steamed, stir-fried, or eaten raw in a salad for extra crunch.

4. Leafy Greens

Leafy greens, such as kale, spinach, and collard greens, are packed with vitamins and minerals like vitamin A, vitamin K, calcium, and iron to support good health and longevity. They are also high in antioxidants that help protect against diseases.

Studies show that people who eat plenty of leafy greens have a lower risk of heart disease and stroke. Greens are versatile and can be roasted, sautéed, or added to soups and stews.

5. Fermented Foods

Fermented foods, such as kimchi, sauerkraut, kefir, and yogurt, are excellent sources of probiotics that support a healthy gut. Probiotics are beneficial bacteria that live inside our bodies and support good digestive and immune system health.

Fermented foods also contain vitamins and minerals and are associated with reducing the risk of some cancers and improving mental health. Eating fermented foods nourish and protect your gut microbiome, which is crucial for overall health. Try to choose unsweetened, low-fat varieties for the most nutritional benefits.

6. Salmon

Salmon, a fatty fish rich in heart-healthy omega-3 fatty acids, can help lower blood pressure, reduce inflammation, and support blood vessel function.

Omega-3s are also essential for brain function and are linked to a reduced risk of Alzheimer’s disease. Salmon is a versatile fish that can be grilled, baked, or poached, and pairs well with a variety of vegetables and grains.

7. Whole Grains

Whole grains, such as quinoa, brown rice, oats, and barley, are excellent sources of fiber that promote regular bowel movements and reduce the risk of chronic diseases.

They’re also rich in important vitamins and minerals, such as B vitamins, which improve digestion and metabolism. Whole grains are filling and delicious, and they can be added to soups, stews, salads, and stir-fry dishes.

8. Dark Chocolate

Dark chocolate is loaded with antioxidants that can lower blood pressure and reduce the risk of heart disease. The flavonoids in dark chocolate may also help protect the brain from damage caused by free radicals and improve cognitive function.

Dark chocolate also contains properties that help improve blood flow, which is essential for maintaining healthy skin and preventing the development of heart disease or stroke. However, it’s important to choose high-quality dark chocolate that’s at least 70% cacao since other forms typically contain more sugar and less of these healthful components.

Final Thoughts

Adding these foods to your diet can help you live a long and healthy life. While it may seem like a lot to change, start small by adding one or two foods to your diet at a time.

Eating whole, nutritious foods and avoiding processed foods can improve overall health and increase longevity. Remember that the road to good health is a lifelong journey, and making lifestyle changes such as eating well, exercising regularly, and reducing your stress levels can help you reach that much-desired milestone.