Doctor and longevity expert Dr. Mark Hyman swears by these five foods to age well, live longer, and reduce the risk of chronic disease.
“I am on a pretty aggressive regimen,” he previously told Fortune.
The 63-year-old with over 315,000 TikTok followers says he is biologically 20 years younger, thanks to his daily routine and eating habits. His recent bestselling book Young Forever: The Secrets to Living Your Longest, Healthiest Life promotes the idea that people have some control over the rate at which they age and, therefore, the quality of their later years.
Exercise, nutrition, managing stress, and socialization are all associated with aging well and reducing the risk for chronic conditions that lead to early mortality—although genetics undoubtedly plays a role.
These are the five foods Hyman eats daily to “ensure my health and to make sure I live a long and healthy life,” he says in a TikTok.
Do you eat any of these foods regularly? What’s something you want to incorporate into your diet more? If you want to learn about diet and longevity, check out my new book, Young Forever. It’s out now wherever books are sold. YoungForeverBook.com #diet#longevity#nutrition#markhyman#youngforever#booktok
Cruciferous vegetables—broccoli, brussels sprouts, kale, and cabbage—are rich in phytonutrients crucial for reducing inflammation and the risk of cancer. They also contain magnesium, folate, and fiber to help with digestion.
“All that stuff contains compounds that activate the cellular detoxification pathways that optimize your mineral status,” Hyman says in the TikTok.
Hyman eats a cup or two of these vegetables each day.
The cornerstone of the Mediterranean diet is cooking with olive oil, and Hyman says he prioritizes extra-virgin olive oil each day. The healthy fat contains antioxidants touted for reducing the risk of chronic health conditions and heart disease.
Olive oil can also combat oxidative stress, which harms brain health and can trigger neurodegenerative diseases.
“Good fats are good for you,” Hyman says. “You need to make sure you get lots of good fats, and olive oil is a great way to do it.”
Nuts
Nuts, including cashews, almonds, and walnuts, have been associated with a reduced risk for diabetes, as well as improving health and life span, Hyman says. They are rich in fiber, making people feel fuller and stay energized for longer.
Dan Buettner, the founder of Blue Zones LLC, also found nuts to be a key to longevity in his research centered around the diets of those living the longest—and says to eat a daily handful.
Berries
Berries contain a large number of antioxidants and phytochemicals, which can “activate longevity pathways,” Hyman says. They can also keep the gut healthy, fight inflammation, and, therefore, reduce the risk for heart disease and other life-threatening chronic conditions.
Try a handful of blueberries or blackberries in a morning smoothie or as a pick-me-up snack.
Green tea
While tea isn’t technically a food, it is still a key part of Hyman’s day. Beyond the calming feeling of a warm cup of tea, the beverage can reduce oxidative stress.Green tea contains catechins, antioxidants that can protect the brain from disease and help people age well.
When Hyman was in Icaria, Greece, one of the globe’s Blue Zones—geographic areas with lower rates of chronic diseases and a longer life expectancy—he observed the community frequently indulging in wild sage tea, he adds.
Longevity expert Dr. Mark Hyman eats five particular foods every day. According to the 63-year-old doctor with over a quarter million TikTok followers, cruciferous vegetables, olive oil, nuts, berries and green tea are the secret to aging well, living longer and reducing the risk of chronic disease.
The 5 foods longevity expert Dr.Mark Hyman eats each day to stay biologically 20 years younger than his age
Cruciferous vegetables. Cruciferous vegetables—broccoli, brussels sprouts, kale, and cabbage—are rich in phytonutrients crucial for reducing inflammation and the risk of cancer. ...
Whether it's soybeans in Okinawa or chickpeas in Sardinia, the healthiest people on the planet consume at least a ½ cup of legumes every day. We've seen that eating a cup per day of beans probably is adding four years to their lives," Buettner previously told EatingWell.
In turn, higher intakes of antioxidant-rich fruits and veggies can effectively promote your healthspan (aka a longer and healthier life). “Bananas are packed with flavonoids, a specific type of antioxidant, that offers anti-inflammatory benefits to promote healthy aging,” Tamburello explains.
Basically. I follow a Pegan diet, which is a plant-rich diet—not “plant-based”; it's a lot of colorful, phytochemically rich vegetables; nuts and seeds; and protein. A lunch, for example, could be a big salad with avocado, arugula. I put in toasted pumpkin seeds or pine nuts.
Consume both vegetable-based proteins from legumes and nuts, and animal protein from fish (2-3 times a week, yet avoiding fish high in mercury), while eating less frequently red meat, white meat and eggs (1 serving a week for each of these foods, and ideally organic).
It is argued that the single, most complete food a human needs to survive is human breast milk. Other foods may be nutritious but inevitably lack certain vitamins, minerals, etc.
In addition to fruits, veggies, nuts, and legumes — moderate amounts of fish, unprocessed meats, whole grains and whole fat dairy constitute foods associated with better health outcomes. While dieticians may advise eating a broad spectrum of fruits, veggies, nuts and legumes, some are certainly healthier than others.
Longevity may seem beyond your control, but many healthy habits may lead you to a ripe, old age. These include eating a plant based diet, quitting smoking, reducing stress, exercising, and getting enough sleep.
The five pillars of the longevity diet—whole grains, seasonal vegetables, tubers, nuts, and beans—are more than just food groups. They're nature's way of promoting a long, healthy life.
Nuts. Nuts offer healthy unsaturated fats, fiber, micronutrients, and antioxidants—and walnuts, specifically, provide the highest levels of heart-healthy omega-3 fats and antioxidants. ...
“When you look at the longest-lived of people in the world, whether you're in Asia, Europe, Latin America, United States, they're eating 90% -100% whole food plant-based,” says Dan Buettner. “The five pillars of every longevity diet in the world are wholegrains, greens, tubers like sweet potatoes, nuts, and beans.
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