Nicole Grant is a registered dietitian and health coach who specializes in nutrition for metabolic health. She completed her undergraduate studies in Food and Nutrition at San Diego State University and her dietetic internship through the University of California San Diego’s medical system. Nicole enjoys blending her experience in clinical nutrition, preventative care, and mindfulness strategies to counsel clients, write evidence-based articles, and consult on all things nutrition to help people live better, longer lives.

The data is clear: Longevity and healthy eating habits are inextricably linked. Since 1990, the connection between nutrition and chronic disease has only gotten stronger, and there is no shortage of studies that document the pitfalls (and triumphs) of specific dietary patterns. Alarmingly, overeating and other negative eating habits impact our lives in ways similar to physical inactivity and even smoking.

It’s tempting to look at nutrition as a personal issue, confined only to our grocery carts and favorite takeout spots. But, incredibly, research demonstrates that your dietary patterns will not only extend the length and quality of your life, but also nurture the health of generations to come.

To make nutrition for longevity work for you, there are a few building blocks you need to get acquainted with. Keep reading to find out what they are!

You might have heard that blueberries cure cancer, kale helps you time travel, and apple cider vinegar gives you shapeshifting abilities. Unfortunately, the evidence for these claims is shoddy at best.

The truth is that no one food is a panacea. Instead, a balanced diet is just that — balanced. As you nourish your body with delicious meals, try to incorporate a mix of the following nutrients and ingredients.

Whole, Minimally-Processed, Local, and Seasonal Foods

For such a simple concept, that sure is a mouthful. Long-lived humans from around the globe share similar diets that emphasize vegetables, fruits, nuts, seeds, legumes, whole grains, and, often, locally-caught fish. It’s important to note that these foods are almost always consumed regionally and are therefore subject to seasonal changes. 

That’s because, no matter how you slice it, eating a peach in the dead of winter is… a bit unusual, and research suggests that variations in a seasonal diet can promote flexibility in the gut microbiome — a vital player in the game of longevity.

If you’re serious about leveraging nutrition for longevity, you will inevitably come across polyphenols, or the compounds our bodies produce when we break down plant-based foods.

Although not all polyphenols are 100% beneficial — some being more helpful to individuals at specific life stages or age ranges — they do have the ability to decrease risk factors for metabolic diseases such as hyperglycemia, hyperlipidemia, obesity, and type 2 diabetes.

Overall, getting a healthy dose of polyphenols in your diet is an excellent step in the right direction. Of the 8,000 known polyphenols, here are four that you shouldn’t live without!

Found in the skins and seeds of grapes, mulberries, plums, and jackfruit, resveratrol has antioxidant properties which help prevent DNA damage in cells and improve energy efficiency within mitochondria. 

Resveratrol also has an interesting story. It was discovered when scientists were investigating the “French paradox,” or the observation of the low risk of coronary heart disease among the French, despite their regular partaking in bread, cheese, wine, and cigarettes.

So what was their secret? Aside from consuming a ton of grapes (in solid and liquid form), France has a number of culturally ingrained habits that promote longevity, like a positive relationship with alcohol, a leisurely eating pace, and a focus on food quality over quantity.

What do onions, unsweetened cocoa powder, and raw cranberries have in common? A polyphenol called quercetin, known for its capacity to support vascular health and offer protection from neurodegenerative diseases. 

Whole onions have a high bioavailability of quercetin, and baking or sautéing them can increase absorption by up to 25%. Toxicity risk is negligible, so hitting daily intake goals is as easy as (onion) pie. 

Water is the number one beverage on Earth, and tea is its flavorful runner-up. Tea contains a number of bioactive chemicals, and is particularly rich in catechins, which have been shown to slow tumorigenesis (the production or formation of tumors) in both animal and human cell studies.

Just two glasses of green tea a day can reduce the risk of lung disease, and a 2020 meta-analysis suggests that regular tea consumption was associated with lower risks of disease and all-cause mortality among adults. Pinkies up!

Recognized as one of the most bioavailable antioxidants, sulforaphane has been shown to improve immune function and support the prevention and treatment of a variety of cancer subtypes. In fact, cancer prevalence often correlates with low levels of broccoli and other cruciferous vegetables.

Sulforaphane are commonly found in the brassica family, which includes delicacies such as broccoli, cabbage, and brussel sprouts. 

Water is one of — if not the most — important nutrient for our bodies to properly function. Due to our efficient metabolic pathways and energy storage depots, humans are able to survive 30 or 40 days without food, as opposed to only a few days without water.

The National Academy of Medicine recommends that men and women drink 3,700 and 2,700 milliliters of water a day, or 125 and 91 ounces respectively. Unfortunately, a surprising number of adults fall short on drinking enough water, much to the detriment of their long-term health. Dehydration is associated with cardiovascular disease, obesity, cancer, and other mortality risks, while adequate hydration can improve fuel selection, facilitate metabolic switching, and reduce body fat stores.

Navigating the world of nutrition can feel overwhelming, and it takes time and patience to feel empowered in your eating habits. But, no matter the stage of your health journey, these three tips should add both fun and functionality to your routine.

Sprinkling diversity onto your dishes is an intuitive and easy way to get the most out of your nutrition. When it comes to variety, think color, flavor, and mode of preparation.

Colors usually correlate with antioxidants and micronutrients, so, by adding as much color as possible to your meals, you’re packing in a ton of beneficial properties. Eat the rainbow with green leafy vegetables, purple grapes, yellow onions, and other vibrant, whole foods.

Flavors can include spices, herbs, and acids such as lemon juice and vinegar. They can also help you capture the essence of cuisines around the world. Turmeric, for example, is a great way to incorporate a touch of India or the Middle East. And yes — even pumpkin spice counts as some sort of cultural heritage.

Modes of preparations can make all the difference, especially for picky eaters. Raw, cooked, fermented, baked, sautéed — the way we make food can impact everything from taste to texture. 

Practicing mindful eating, or the act of being fully present for each meal, has been shown to improve the pleasure and joy derived from food as well as contribute to lower calorie consumption of nutrient-sparse options. 

Instead of thinking about the foods you need to avoid, try thinking about the foods you can add to meals in order to bump up their nutritional value. Focusing on things like fresh fruits and veggies, adding some nuts and seeds, or getting a little creative with fermented options can help boost your phytonutrient and fiber intake and lend to a more rewarding and enjoyable eating experience.

Nutrition for longevity means exploring and optimizing your food intake to lengthen your life and improve your health. Like with anything else, the more tools you have at your disposal — such as a consistent movement routine and robust sleep schedule — the better your outcomes.

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Nutrition for Longevity: How to Nourish Your Body for a Longer, Healthier Life

Nutrition for Longevity: How to Nourish Your Body for a Longer, Healthier Life

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