The power of a nutritious diet is indisputable. From weight management and boosting mood to protecting against chronic disease, it's no surprise that healthy eating is a pillar of longevity.
It's widely understood that incorporating more fruits and vegetables into your diet, while reducing your intake of salt, sugars, and saturated fats, is the basis of good nutrition.
But are there specific foods you should be prioritising for a longer life?
According to nutrition coach, herbal supplement expert, and CEO of Tribe Organics, Eduardo Oliver, certain choices are second to none.
Leafy and cruciferous vegetables
"Leafy veggies, for instance, are great – spinach, kale, collard greens, and Swiss chard are rich in vitamins A, C, and K, folate, magnesium, and calcium.
"All are antioxidants that shield against oxidative stress, lower inflammation, and promote cardiovascular and bone wellness.
"Cruciferous vegetables such as broccoli, Brussels sprouts, and cauliflower are also valuable in that they are rich in glucosinolates, which are substances associated with lower cancer risk."
Cruciferous veggies like cauliflower are rich in anti-cancer glucosinolates
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Berries
"Berries are another core food. Blueberries, blackberries, and strawberries all have high concentrations of polyphenols called anthocyanins, which enhance cognitive function, lower blood pressure, and enhance cardiovascular function.
"For instance, studies have demonstrated that eating approximately a cup of blueberries per day will enhance the function of memory in older people.
"Citrus fruits such as oranges and grapefruit also supply vitamin C and flavonoids, both of which play roles in defending cells from free radical damage."
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Strawberries enhance cognitive function, lower blood pressure, and enhance cardiovascular function
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Healthy fats
"Healthy fats also have a very important function in maintaining longevity. Fatty fish like salmon, sardines, mackerel, and trout are rich in omega-3 fatty acids (EPA and DHA), which minimise inflammation, maintain heart and brain function, and even aid in enhancing insulin sensitivity.
"Walnuts, almonds, and pistachios are all good sources of monounsaturated and polyunsaturated fats, fibre, and micronutrients like magnesium and vitamin E.
"Regular consumption of a small amount of nuts has been related to reduced incidence of cardiovascular disease and better metabolic health."
Legumes and wholegrains
"Legumes and wholegrains are also important. Lentils, chickpeas, black beans, and kidney beans contain plant protein, soluble fibre, and polyphenols that regulate blood glucose, increase gut microbiome population diversity, and lower cholesterol.
"Wholegrains such as oats, quinoa, barley, and brown rice are also protective; they contain fibre, B vitamins, and minerals such as selenium and manganese that are essential for metabolic health and antioxidant defences."
How you prepare your food may be as important as the ingredients you go for, according to experts.
Indeed, scientists warn of cooking methods that could rob years from your life, calling into question the golden crusts on roast chicken, the smoky char on steak, and even the crispy edges on your chips.
Beyond diet, there are several things we can do to in a bid for a longer lifespan. Supplements can be a complementary addition to an already healthy lifestyle.
Human connection is another major player, with those who build up cumulative social advantage showing signs of a younger biological age.
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