The Seven Superfood Secrets of Super-Agers: Superfoods Scientifically Shown To Lengthen Longevity

Your body is engaged in a deadly battle, but superfoods can help you win the war. Like highly trained soldiers, these superfoods are loaded with antioxidants that can overcome life-shortening inflammation. They are scientifically proven to reduce your risk for a host of health conditions including obesity, heart disease, type 2 diabetes, and even cancer. These superfoods fill the plates of the planet’s super agers – people who despite having been alive for more than 80 years remain healthy both mentally and physically. 

There isn’t a single magical meal that will speed you past the century mark. Variety isn’t just the spice of life. It’s the secret to longer lifespans. That’s because across the world, long-lived people have remarkably similar eating habits. They consume plant-based diets filled with fiber, fruits, and vegetables. Protein comes from beans or fish with animal protein a rare treat. They drink in moderation. 

These seven superfoods can all be found at your local farmer’s market or even your favorite grocery store. They are tasty, versatile, and relatively easy to prepare. Chances are you already enjoy a few of them.

The Body At War

The body’s battles are unavoidable. That’s because whenever we digest food, new free radicals are created. Formed from the splitting of oxygen molecules, these atoms lack electrons and only gain them by bonding to atoms or molecules that already have them. This process is called “oxidative stress.” Left unchecked, oxidative stress accelerates aging. It causes wrinkles to form. Oxidative stress has also been linked to inflammation – which drives numerous conditions including heart disease, cancer, obesity, and type 2 diabetes. These conditions abbreviate life expectancy. Inflammation in the body is responsible for 50% of all deaths worldwide. 

Free radicals are produced as a byproduct of digestion. Environmental factors like pollution or sharing space with a smoker can also increase their numbers. As free radical colonies grow, they damage more and more cells. That’s why an anti-inflammatory diet is so important. This diet features superfoods that are loaded with antioxidants. These antioxidants eliminate oxidative stress by bonding with free radicals and neutralizing their negative effects. This is one reason why plant-based diets have helped produce so many super-agers. 

Lengthening longevity is Kyla’s primary goal. Thanks to their revolutionary Anti-Aging Program, the secrets to a long and healthy life are literally at your fingertips. Downloading the Kyla app allows you to enroll in a free program that takes a holistic approach to your health. It’s not just about living longer, it’s about living better. Today Americans on average spend the last 14 years of their life fighting debilitating, painful conditions. Kyla hopes to change that. 

If you’re concerned about inflammation in the body, downloading the app can help. By completing a simple questionnaire, patients can access Kyla’s proprietary risk engine which uses AI to develop a personalized strategy designed to extend a patient’s lifespan and reduce their health risks. That includes a comprehensive strategy designed to reduce inflammation.

After downloading the app, you’ll be invited to answer a few simple questions. You can also complete a simple questionnaire online. Then you’ll be able to order the best at-home test for you. This test checks inflammation, blood sugar, and hormone levels, along with kidney, liver and heart health. While many companies charge hundreds of dollars for similar tests, Kyla’s is just $99. It may be covered by your insurance and you can also order it online. 

After receiving your test kit, follow some simple instructions and collect your sample. Then mail it back to Kyla postage free. Soon you’ll not only receive the results, including information on inflammation. You’ll also be able to participate in Kyla’s Anti-Aging program which offers the latest longevity research combined with a personalized, goal-oriented program. 

Because diet alone won’t deliver a lengthened lifespan. Exercise, real-life socializing, fulfilling work, and adequate sleep are important components as well. Still, enjoying some of these seven superfood secrets from super-agers can help you on your journey toward healthy longevity and lengthened lifespan.

1.  Super-Agers Are Fans of Fungi

Gut health is frequently ignored despite being essential for healthy longevity. The gut microbiome contains trillions of bacteria, fungi, and viruses that collectively have an outsized influence on our health. When they are collectively collaborating, these tiny microbes can help prevent obesity, type 2 diabetes, and cancer. The gut microbiome is a delicate system. It’s easily disrupted. Environmental pollution, smoking, some artificial sweeteners, and highly processed foods can all damage the gut microbiome. 

Mushrooms are a popular fungi and a staple for the long-living residents of places like Okinawa, Japan. The first of the so-called Blue Zones, Okinawa was initially researched 50 years ago because its residents lived longer and had fewer health issues when compared to the global average. As Blue Zone researchers explained, “Among the five prominent Blue Zones discovered so far, the Okinawa Blue Zone stands out for its unique Asian based cultural and lifestyle elements that contribute to the exceptional health and longevity of its residents.”

As a recent examination of multiple longevity research studies noted, “Polysaccharides are the main active ingredients in mushrooms. In recent decades, many studies have shown that mushroom polysaccharides have anti-tumor, anti-inflammatory, antioxidant, anti-diabetes, anti-obesity and other biological activities.” 

Because mushrooms are a natural anti-inflammatory, adding them to your diet can supercharge longevity. One easy way to achieve this is to substitute chopped mushrooms for ground beef in a recipe swapping out 50% of the meat for the ‘shrooms. You can also make mushroom chips at home – there are some helpful recipes online, including one from Michelle Tam of Non Nom Paleo.  After cutting the ‘shrooms and brushing them with avocado oil, in less than an hour in the oven at 300°F, you’ll have a fine, healthy substitute for fat-laden potato chips.

2.  To Live a Long Life, Go Nuts

There’s a reason everyone from nutritionists to longevity experts go nuts for nuts. That’s because although saturated fats have been linked to everything from high blood pressure to heart attacks, unsaturated fats like the omega-3s in walnuts and the monounsaturated fats in almonds can help extend your life expectancy. Walnuts are also high in glutathione, a natural anti-inflammatory that’s also produced in the liver. Some research suggests that increasing consumption of glutathione can improve insulin sensitivity (which reduces your risk for diabetes) and counteract the effects of excessive alcohol consumption. 

Nuts are an important part of an anti-inflammatory diet. They can help lengthen your longevity by not only reducing your risk for a cardiac event but also by improving the odds that you won’t die prematurely from anything. A landmark longevity research study of over 7,000 participants between the ages of 55 to 80 years who were considered at  high risk for cardiovascular disease reported that, “Nut consumption was associated with a significantly reduced risk of all-cause mortality…Compared to non-consumers, subjects consuming nuts more than three servings per week had a 39% lower mortality risk.” The nut-eaters made up over one-third of the participants with study authors further noting that, “A similar protective effect against cardiovascular and cancer mortality was observed.” In a nutshell, those who ate at least three servings per week of nuts had a significantly lower chance of dying from any cause. 

Nuts are probably one of the easiest foods to add to your diet. Try to avoid salted or sugared varieties. While walnuts and almonds offer superior health benefits, all nuts provide a mix of heart-healthy unsaturated fats, fiber, and antioxidants. They can be added to apples using a nut butter or sprinkled in oatmeal. They are a good substitute for chips or other calorie-dense evening snacks. They are high in calories, which means they should be consumed in moderation. 

Finally, although technically a legume, peanuts usually share shelf space with walnuts, almonds, and the like at grocery stores. However, as anyone who has shopped for them can attest, almonds, walnuts, and most other nuts are far more expensive than the humble peanut.

Fortunately, even more extensive longevity research than that done on nuts showed that peanuts provide identical health benefits. Examining some 72,000 Americans who were between the ages of 40 to 79 and lived in the 12 contiguous states of the American South (with most low-income and two-thirds African American), along with a similar cohort of 135,000 people in Shanghai, China, the JAMA Internal Medicine study concluded that amongst the Americans, “those who regularly ate peanuts were 21% less likely to have died of any cause over a period of about five years. In the Chinese groups, who were followed for six to 12 years, the death rate in nut-eaters was 17% lower,”  

As Dr. Meir Stampfer, professor of nutrition and epidemiology at the Harvard T.H. Chan School of Public Health told the Harvard Health website, “This confirms what we found a few years ago — and our results were greeted with intense skepticism. Botanically, peanuts are not nuts, but nutritionally they are very similar to tree nuts, and other studies have shown their benefits.” 

The key to heart health with high-calorie, high-fat nuts is to limit consumption to just a handful or two a day. And if you’re concerned about heart health, the first step is to order Kyla Cards that will look at your cholesterol levels and heart attack risk. Just by downloading the app, you’ll be able to input data that estimates your life expectancy. To lengthen your longevity, adding superfoods to your diet is a great start. But if you really want a prolonged lifespan, then develop goals using the Kyla app with a focus on healthy lifestyle changes including exercise.

3.  The Long-Lived Love Legumes

Legumes like pulses and lentils, deliver more fiber per gram than any other food. They also deliver anti-inflammatory antioxidants. The dried seeds of legumes, pulses include lentils, kidney beans, and fava beans along with peas and chickpeas. Besides reducing oxidative stress, they are also an excellent source of plant protein. Slow-digesting, they leave you fuller longer and reduce the risk of blood sugar spikes. 

An important part of an anti-inflammatory diet, legumes are also loaded with magnesium and potassium – vital minerals that many people don’t get sufficient amounts of. They also deliver B vitamins including folate and zinc.. If you’re concerned about anemia, they are also rich in iron. 

Plus they are loaded with oligosaccharides. These complex carbs are probiotic and improve the growth of healthy bacteria in the gut microbiome. It’s for this reason that regular consumption of pulses has been linked to reduced risk of bowel disease – along with type 2 diabetes and heart disease.  

All this adds up to lengthening lifespans for lentil lovers. Longevity research confirms this with a recent study noting that, “Higher legume consumption was associated with a lower incidence of all causes and stroke… each additional 50 g/d increase in legume consumption was associated with a 6% decrease in the risk of all-cause mortality.” 

Dried lentils do usually take longer to cook. However, adding beans or chickpeas to meals like scrambled eggs, or turning them into a healthy dip is an easy way to incorporate them into your everyday life. There are even pastas that use chickpeas in the flour. Of course for many, a hot lentil soup is the perfect conclusion to a cold, blustery day. It’s also an amazing superfood, partly responsible for the prolonged lifespans of so many super-agers!

4. Lengthen Your LifeSpan By Consume Cruciferous Veggies and Loving Leafy Plants

Broccoli, red cabbage, cauliflower, kale, brussel sprouts, wasabi, and rutabagas are cruciferous vegetables with unique benefits for anyone hoping to enjoy mental acuity throughout a long lifespan. That’s because they deliver megadoses of the micronutrients glucosinolate and isothiocyanates. These phytochemicals have been shown in studies to reduce the risk of age-related neurodegenerative disorders. 

Glucosinolates are credited in one longevity research study of almost 135,000 adults for reducing the risk of death from cardiovascular disease and reducing the risk of overall mortality. This sulfur-containing compound may also protect against some cancers because it exerts a controlling influence over enzymes that detoxify carcinogens and metabolize sex hormones.

They are also high in glutathione, a natural anti-inflammatory. Both cruciferous vegetables and green leafy plants reduce oxidative stress. Red cabbage is a superfood that adds color and extra health benefits in any green leafy salad while cauliflower has become the go-to dough for those seeking an alternative to white flour for pizza dough. Roasted red cabbage can be sliced in half, seasoned and roasted for a unique side dish. 

Green leafy vegetables are another superfood staple in the diets of super-agers. Many of them continue to grow and harvest produce like romaine lettuce, kale, watercress, spinach, arugula, and endive along with greens that come from turnips, beets and collards. When confronted with the notion of celebrating more than 80 birthdays, many worry about a subsequent decline in mental acuity. Yet recent longevity research shows that by consistently engaging in mentally challenging activities like learning a new language or sudoku, it’s possible to remain sharp throughout a long lifespan. 

One extra tool in the super-agers arsenal is green leafy vegetables. “Among all of the different types of vegetables, green leafy vegetables have been identified as having the strongest protective relations against cognitive decline,” noted one study. Examining the mental acuity of nearly 1,000 older participants adjusted for age, sex, education, participation in cognitive activities, physical activities, smoking, and seafood and alcohol consumption, the study concluded that after examining the mental decline of those who are green leafy vegetables versus those who don’t, ”…consumption of green leafy vegetables was associated with slower cognitive decline…Consumption of approximately 1 serving per day of green leafy vegetables and foods rich in phylloquinone, lutein, nitrate, folate, α-tocopherol, and kaempfero may help to slow cognitive decline with aging.”

More recently, a study of consumers of dark, leafy greens such as kale, spinach and swiss chard can spark changes in DNA that can reverse aging by up to two years. The key is to eat a variety of these greens as a salad or a side dish. However, it’s important to look at the ingredients of any dressing you use as some are high in sugar, salt, and saturated fat.

5.  Super Agers Drink Alcohol in Moderation But Lots of Green Tea 

Although some recent studies contradict this, decades of longevity research has championed moderate consumption alcohol – especially red wine. One reason the millennia-old beverage is so lauded, is because it’s loaded with resveratrol. This antioxidant can also be found in grapes and berries. Although resveratrol is a life expectancy extender, recent studies suggest that moderate red wine consumption among older populations can actually activate longevity-related genes. 

After just two weeks of moderate red wine consumption, researchers is a recent longevity study noted “enhanced metabolic wellness” among participants. This included improvements in “fatty acids, cholesterol, branched chain amino acids (isoleucine and leucine), ketone bodies (acetoacetate), bacterial co-metabolites (trimethylamine), and cellular antioxidants (taurine)… No serious unwanted side effects were observed.” 

The study noted that following similar experiments were on insects. it increased their average lifespan by seven percent. The study concluded that, “moderate red wine consumption increases the expression of key longevity-related genes and improves metabolic health in humans and increases longevity in flies.”

Along with those happy flies, a longevity research project that followed  over 400,000 adults recruited from a standard health-screening program since 1994 reached similar conclusions about all forms of alcohol. The study compared a modest drinker (no more than one drink a day) to non-drinkers and reported that, “Nearly one out of 4 males (23%) was a modest drinker, who gained 0.94 year in life over non-drinker and had 8% reduction in adjusted all-cause mortality.”

Additionally, a study on imbibing in later life concluded that there were “…statistically significant positive associations between baseline alcohol intake and the probability of reaching 90 years in both men and women…Wine intake was positively associated with longevity (notably in women), whereas liquor was positively associated with longevity in men and inversely in women. Binge drinking pointed towards an inverse relationship with longevity. Alcohol intake was associated with longevity in those without and with a history of selected diseases.”

The key take-away? Moderation. Excessive alcohol consumption is linked to many of the same chronic conditions as poor diet and inactivity including cardiovascular disease, type 2 diabetes, and some cancers. 

However, when it comes to green tea it appears that “all you can drink” is the norm among super-agers. That’s because whole ground tea leaves called matcha are loaded with antioxidants and vitamin C. In fact, many of the antioxidants found in green tea are identical to the ones found in vegetables. Studies also looked at the bagged, green tea variety purchased by most American consumers and reached similar positive conclusions.  Among the benefits of drinking green tea are healthy skin, improved mental acuity, and weight loss. One examination of multiple studies concluded that, “…green tea influences psychopathological symptoms (e.g. reduction of anxiety), cognition (e.g. benefits in memory and attention) and brain function.”

A different study on exercise concluded that, “Short-term consumption of green tea may have positive metabolic effects during moderate-intensity exercise in inactive people or those who exercise recreationally. Likewise, a combination of moderate-intensity aerobic training and green tea consumption for a minimum period of 8 to 10 weeks can increase fat oxidation during exercise in healthy individuals. Regular resistance training combined with green tea consumption may have potential benefits in enhancing body composition, lowering triglyceride, and increasing high-density lipoprotein in sedentary obese/overweight people.”

The health benefits are available to anyone willing to drink three to six cups per day. The key is to conclude any caffeinated drinking four to six hours before bedtime. 

6.  Get Protein Power From Fatty Fish 

Super agers get most of their protein from either legumes or from fish. Since many residents of Blue Zones live near water, it makes sense. For heart health, few protein sources top fatty fish like anchovies, sardines, and mackerel – all of which are superfoods loaded with omega-3 fats. Consumers of these antioxidants were found in one study to enjoy a lengthened lifespan of almost five years. The secret is to find food you love. Salmon burgers are an amazing heart-healthy substitute for ground beef while sardines can be added to salads. 

Although considered a low-fat food, canned tuna provides a similar heart-healthy helping of omega-3s. One study of 2,600 American adults with an average age of 74 found that eating just two servings of fish per week raised the levels of the antioxidant in their blood. The Tufts University longevity research showed they had nearly a 20% lower chance of unhealthy aging. They were far less likely to suffer from chronic conditions including cardiovascular disease. They also had fewer physical and mental challenges than the non-fish eating group and were less likely to have had cancer.

Seven: Aspiring Super-agers Should Serve  Avocado Toast or Guacamole 

While many of us are trying to reduce our consumption of saturated fats, it should never come at the expense of monounsaturated fats like those found in olive oil and almonds. One excellent source of these fats is the humble avocado. Whether served as guacamole or as a salad addition (or even on toast) avocado is a health-healthy superfood that deserves its own category. It is a fixture on the tables of super-agers and is readily available across the U.S. 

And a Final Option… Seaweed. Yes, Seaweed

Something suspicious happens as we grow older. Our immune system gets a bit lazy. For decades. cells that die or are damaged are removed by this complex system. Yet as we approach the half-century mark, this vital system takes early retirement. Damaged, dying cells begin to accumulate like old magazines in a hoarder’s home. And like those moldering magazines, those decrepit cells release some nasty chemicals. These chemicals accelerate inflammation and begin to damage healthy cells nearby. It’s part of aging but that doesn’t mean you should just throw up your hands and let it happen. 

Instead, start eating foods that battle this not inevitable cellular senescence. Unfortunately, one of the most successful superfoods is something you may not have considered. It’s seaweed, that tangled nuisance that you normally unwrap from your ankles during an ocean swim. However, the science is compelling. For one thing, some of the longest living humans on the planet eat lots of the stuff. They live in Japan and the interesting thing is that unlike most long-lived cohotorts, this one is co-ed. That’s right, as many men as women are approaching the century mark on Okinawa. 

You don’t need to triple your sushi consumption or add leafy seaweed to your sandwich. Instead, pick up some seaweed chips and give it a try. 

Estimates suggest that only 25 percent of the variation in human lifespan is determined by genetics. That means much of how you age is within your control. Kyla’s anti-aging focus includes offering you the latest in longevity research that reveals how what we eat has an outsized role in our health. By downloading the Kyla app and enrolling in the Kyla Anti-Aging program, you will not just gain insights into your health through AI analytics and advanced testing. By downloading the app today, you’ll learn how to live like a superager tomorrow. 

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