Longevity is influenced by several factors, including the amount of alcohol a person consumes, smoking status, physical activity levels and diet.
According to one expert, there are specific types of food people should incorporate into their everyday diets for a longer life. A functional medicine doctor emphasised the importance of cruciferous vegetables.
Mark Hyman MD (@drmarkhyman on TikTok) said: “There are five things I eat every day to ensure my health and make sure I live a long, healthy life because these things are like medicine.”
The doctor revealed that he consumes cruciferous vegetables daily. This group of vegetables includes cauliflower, Brussels sprouts, kale, arugula, broccoli, broccolini, cabbage and pak choi.
The doctor consumes between one and two cups of cruciferous vegetables each day
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Dr Hyman shared that cruciferous vegetables “contain compounds that activate the cellular detoxification pathways and optimise your mineral status”.
He added that they contain plenty of folate, a nutrient that is key in the process of methylation – “which affects your biological age”.
For these reasons, he aims to eat at least one to two cups of this class of veggies every day.
Explaining the benefits of cruciferous veggies, the Academy of Nutrition and Dietetics stated: “Most cruciferous vegetables are rich in vitamins and minerals such as folate and vitamin K.
“Dark green cruciferous veggies also are a source of vitamins A and C and contain phytonutrients – plant-based compounds that may help to lower inflammation and reduce the risk of developing cancer.
“Cruciferous vegetables are rich in fibre and low in calories, a combination that will help you feel full and satisfied without overeating.”
For those who are looking to unlock longevity through their diets, there are plenty of ways to incorporate more cruciferous vegetables into your meals.
The Academy of Nutrition and Dietetics advised tossing Brussels sprouts with something sweet and something savoury – think maple syrup and sliced olives for a “melt-in-your-mouth side dish”.
You can also easily incorporate “the almighty kale” into any salad. Remove its tough stem, slice it into thin ribbons and combine it with toppings and dressing.
According to the experts, kale also makes an excellent addition to smoothies, soups or homemade vegetable crisps.
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‘Most cruciferous vegetables are rich in vitamins and minerals such as folate and vitamin K’
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In addition to cruciferous veggies, Dr Hyman shared that there are four other foods and drinks he incorporates into his daily diet to increase his chances of a long, healthy life.
Foods for health and longevity
- Cruciferous vegetables
- Extra virgin olive oil
- Nuts
- Berries
- Green tea
Those looking to change their diets should consult their medical practitioner beforehand for guidance on the best diet plan for them.
For those looking to improve their diet for longevity, another doctor shared the two foods to consume more of to live longer.
