What food is best known for promoting longevity?

Which food is most associated with helping people live longer?

When it comes to living a long and healthy life, some foods are especially good for you. Among all lifestyle factors, regular nut consumption ranks among the top four habits for extending lifespan, alongside not smoking, maintaining a healthy weight, and staying physically active.

Scientific studies have shown that nuts (such as almonds, pistachios), seeds (such as pumpkin seeds) and specialty legumes (such as peanuts) are among the most important foods for health.

1. Research studies have shown that eating nuts five or more times a week can reduce the risk of heart disease by an impressive 60 percent. Heart disease is one of the leading causes of death worldwide, so this simple dietary habit can have a major impact on longevity.

2. In addition to heart health, nuts have been associated with better weight management. People who regularly consume nuts tend to be thinner, even though nuts are calorie-dense. This might be because nuts are satisfying and help reduce overall calorie intake by curbing hunger.

3. Furthermore, nuts contain powerful antioxidants and anti-inflammatory compounds, which may help protect against certain types of cancer. Research has shown that nut eaters tend to have lower rates of cancer overall. Peanuts, in particular, are a great source of resveratrol, an antioxidant also found in red wine, which has been linked to reduced cancer risk and improved heart health.

4. Another important aspect of nuts is their role in stabilizing blood sugar levels. Because they are low in carbohydrates and high in healthy fats and protein, they help prevent spikes in blood sugar, which is especially important for preventing diabetes and supporting metabolic health.

5. Nuts are also rich in magnesium, which supports over 300 biochemical reactions in the body, including muscle and nerve function and bone health. They also provide essential B vitamins, vitamin E, and arginine, an amino acid that helps keep blood vessels healthy.

Serving Ideas

In many cultures known for longevity, such as in Mediterranean and Far-East Asian diets, nuts are a daily staple. They are often enjoyed as a snack or added to salads, stir-fries, or desserts. Adding a small handful of nuts to your diet each day is an easy and delicious way to support overall health and increase your chances of living a longer life.

Use nuts to complement and add to your enjoyment of nutrient-rich, cancer-protective foods.

• Add nuts to hot or cold cereal and yogurt for extra flavor and nutrition.

• Enjoy them in salads to add a healthy crunch.

• Toss nuts into stir-fried vegetables or cooked grains like brown rice or quinoa.

• Mix nuts with dried fruit to make a portable and tasty trail mix snack.