In a world where fad diets and quick-fix solutions dominate the wellness industry, we are here to remind you that the key to a longer, healthier life lies in the foods we eat.
Scientific research has shown that certain foods can significantly impact our overall well-being and longevity, especially when they become a regular part of your meal rotation.
Here are the top 12 foods for a healthier life, backed by recent scientific research.
1. Mushrooms
Fungi of the edible variety are a powerhouse of nutrients and have been linked to a longer life. Research has shown that they contain compounds that naturally lift our immune systems and reduce inflammation, both key factors in longevity. When shopping for mushrooms, look for shiitake, cremini, portobello, and oyster varieties. Store them in a paper bag in the refrigerator and enjoy them in soups, stir-fries, and as a meat substitute.
2. Fermented foods
Gut-loving foods like kimchi, sauerkraut, and kefir are packed with probiotics, which promote gut health and are associated with a reduced risk of chronic diseases. Scientific studies have also shown that fermented foods can improve immune function and increase the body's ability to absorb nutrients. When shopping for fermented foods, look for unpasteurized options for maximum health benefits.
3. Cacao
Cacao, the main ingredient in chocolate that brings that hint of bitterness (the darker you go, the more bitter it tastes), is an antioxidant powerhouse linked to a lower risk of heart disease and improved brain function. Research has also shown that cacao can help lower blood pressure and reduce inflammation. When shopping for cacao, opt for dark chocolate with a high percentage of cacao (we recommend 80% or higher). Store it in a cool, dark place and enjoy it in moderation as a delicious and health-promoting treat.
4. Olive Oil
Olive oil is a Mediterranean diet staple, rich in monounsaturated fats and antioxidants. Harvard researchers found that olive oil is associated with a reduced risk of chronic diseases, including heart disease and cancer. When shopping for olive oil, opt for extra virgin varieties, which are less processed and retain more beneficial compounds. Store it in a cool, dark place and use it for cooking, salad dressings, or as a dip for bread. You can even sip it straight to reap its health benefits.
5. Leafy greens
Green, leafy veggies like kale, spinach, and Swiss chard are among the healthiest foods on the planet, known for their high levels of vitamins, minerals, and antioxidants. Research has shown that regular consumption of leafy greens is associated with a reduced risk of heart disease, certain cancers, and cognitive decline. When shopping for leafy greens, choose organic options and store them in the refrigerator to maintain freshness. Enjoy them in salads, smoothies, soups and sautéed to benefit from their generous health benefits.
6. Cruciferous vegetables
Broccoli, cauliflower, cabbage, and Brussels sprouts—to name a few—are all a part of the cruciferous family of vegetables and are loaded with nutrients linked to longevity. Scientific research has shown that these vegetables contain compounds that may help reduce the risk of certain cancers and improve heart health. When shopping for cruciferous vegetables, look for firm and vibrant options and store them in the refrigerator to maintain their freshness. Enjoy them roasted, steamed, or in stir-fries to take advantage of their awesome health-promoting properties.
7. Turmeric
Turmeric is a spice that’s been used for centuries in traditional medicine for its anti-inflammatory and antioxidant properties. Studies have found that the active compound in turmeric, curcumin, has the potential to delay age-related diseases and improve overall longevity. When shopping for turmeric, look for high-quality ground or fresh turmeric root. Store it in a cool, dark place and use it to add flavour and colour to curries, soups, and stir-fries. You can also use it to make golden milk or lattes, but be careful; its vibrant yellow colour stains hands and counters easily, so take precaution!
8. Salmon
Salmon is a powerhouse of nutrients, including omega-3 fatty acids, which have been shown to reduce inflammation and lower the risk of chronic diseases. Research has found that consuming omega-3 fatty acids from fatty fish—such as salmon, sardines, mackerel and herring—can help improve cardiovascular health. When shopping for salmon, look for wild-caught varieties, which tend to have higher omega-3 fatty acids. Store salmon in the refrigerator and try grilling, baking, or broiling it for a delicious and healthy meal.
9. Nuts
Nuts like almonds, walnuts, cashews, and Brazil nuts are packed with healthy fats, protein, and fibre. A study by Harvard researchers found that regular nut consumption is associated with a reduced risk of heart disease and overall mortality. When shopping for nuts, opt for unsalted varieties to avoid excess sodium. Store them in an airtight container in a cool, dark place and enjoy them as a snack, in trail mix, or as a crunchy topping for salads.
10. Berries
The most nutrient-dense fruit you can eat is berries, such as blueberries, strawberries, raspberries, and blackberries, packed with vitamins, minerals, and antioxidants. Research has found that regular berry consumption is associated with improved cognitive function and a reduced risk of age-related cognitive decline. When shopping for berries, choose organic varieties whenever possible and store them in the refrigerator. Enjoy them as a snack, in smoothies, or as a topping for yogurt or oatmeal. Buying frozen berries on sale is a great way to save money and reduce waste.
11. Green Tea
Green tea is rich in antioxidants, particularly catechins, which have been shown to have anti-aging effects. Studies have found that the consumption of green tea is associated with a reduced risk of chronic diseases, including heart disease and cancer. When shopping for green tea, opt for high-quality loose-leaf or bagged varieties. Store it in a cool, dark place and enjoy it as a hot or iced beverage. Matcha is another option with many of the same benefits!
12. Quinoa
Quinoa is a nutrient-dense ancient whole grain rich in protein, fibre, and essential vitamins and minerals. Research has found that regular quinoa consumption is associated with improved metabolic health and a reduced risk of chronic diseases. When shopping for quinoa, look for pre-rinsed varieties to remove any bitter coating. Store it in an airtight container in a cool, dark place and use it as a base for salads, grain bowls, or a substitute for rice or pasta. You can even enjoy it sweet as an alternative to oatmeal with berries and a little maple syrup.
About the Author
Alicia is a journalist and editor in digital and print media specializing in health, nutrition, fitness, and wellness. She was previously the Editorial Director of Clean Eating and Vegetarian Times. Her work has also appeared in Hone Health The Edge, Yoga Journal, Women’s Running, and Oxygen, among others. In addition to being a content creator, she's an ISSA-certified nutritionist, certified personal trainer, and fitness studio owner in Toronto. Alicia loves spreading the word about helpful, science-backed health information, and she can be contacted via her website at aliciamtyler.com.
