Eat this, live longer

Kim Jones explores the foods that hard science says will help add years to your life

GO NUTS

Eating a small handful of nuts daily (at least 20g) cuts your risk of premature death by 22 per cent, the journal BMC Medicine reported.

Nuts seem to protect against the biggest health killers, including heart disease, cancer and diabetes.

As well as being a good source of unsaturated fat, protein and fibre, some, such as walnuts, also offer a plant source of omega-3, says registered nutritionist Pixie Turner (pixieturnernutrition.com).

■ TRY THIS: Stick to unsalted and a small serving daily to avoid weight gain.

SUPERSTAR VEG

Eating cruciferous veg, like broccoli, cabbage and cauliflower, could cut the risk of certain cancers. Research in the American Journal of Clinical Nutrition also linked these brassicas with lower odds of heart disease plus overall longevity.

A great source of fibre, vitamins and minerals, they also contain sulphur compounds, which appear to help protect cells from damage.

■ TRY THIS: “Adding too many to your diet too quickly could result in wind,” warns Pixie. “A little at a time is best.”

GO FOR GRAINS

A study published in JAMA Internal Medicine showed that eating dietary fibre, particularly from grains, could lengthen a person’s life. “Fibre remains undigested until it reaches our gut, where it provides food for bacteria that make up our microbiome. Digested by-products help regulate blood sugar levels and cholesterol and support immune function,” says Pixie.

■ TRY THIS: Have couscous with a tagine and brown rice with curry.

BREW UP

Wake up and smell the coffee – and put a few years on the clock.

“Studies show moderate coffee consumption (up to four cups a day) may be linked with a longer life,” says Rob Hobson, Healthspan nutritionist.

“Certain substances in coffee, such as chlorogenic acid (a polyphenol), are thought to act as antioxidants and free radical scavengers, which reduce inflammation in the body.”

■ TRY THIS: Opt for an Americano and use skimmed milk rather than full fat.

DAILY DOSE OF BEANS

People who live in the so-called Blue Zones, inhabited by the world’s longest-living people (such as Ikaria in Greece) eat meat rarely – on average just 2oz or less five times a month.

“Their diet is between 95-100 per cent plant-based and they substitute meat for beans.

“Meat-free days can help you get more fibre and less saturated fat in your diet.

“All of this can potentially reduce your risk of heart disease,” says Pixie.

■ TRY THIS: “Add some black beans to a chilli or burrito instead of using meat,” Pixie says.

SOME LIKE IT HOT

It helps your health to turn up the heat on your plate. Research from the US discovered that people who regularly eat hot red chilli peppers live longer than those who don’t like spice at all.

As well as having super anti-inflammatory effects, the substance that gives chillies their heat – capsaicin – appears to have a role in boosting heart health and lowering cancer risk too.

■ TRY THIS: “A good-quality chilli paste allows for adjusting the heat to suit your own tolerance level,” says Emma Thornton, nutritionist for A. Vogel.

BERRY BOOST

Juicy blueberries and strawberries are full of goodness.

A British Journal of Nutrition study, which followed the health of thousands of women over decades, found a link between higher intakes of flavonoid-rich foods, such as blueberries and strawberries, with longer lifespans.

Flavonoids are antioxidants with anti-inflammatory powers and immune system benefits.

■ TRY THIS: “Berries freeze well, so in winter, take a handful out of the freezer overnight and add them to morning porridge or cereal,” says Emma. “Or simmer with a bit of water and cinnamon to create a delicious compote.”